From Janu sirsasana B, right leg half lotus with heel below the anus and the left leg stretched forward. Catch the left big toe with the fingers of both hands. While the right heel presses on the perineum, chin bent becomes Jalandhara Bandhas.
Inhale through the left nostril, then Kumbaka and then exhale slowly through the right nostril. During the Kumbaka bring awareness in sequence among muladhara, Vishuddhi and ajna chakra, and consequently continue the tour of concentration on these chakras in a row as written before until need to exhale. The exhalation should be carried out slowly. The number of cycles to perform depends on the practitioners.
Then change legs.
This position and this breathing destroy all mental anxieties and physical illnesses, would remove diseases such as tuberculosis, leprosy, chronic constipation. It takes a good mood and improves digestion.
There is no specific number of these cycles, but the beneficial effect depends on how long you can keep Kumbaka effortlessly. Maha Mudra is, however, a technique that not only prepares to meditation but increases the concentration, stimulates the chakras and improves intestinal disorders.
This technique is taken from “Yoga Chudamani Upanishads”, one of the minor texts of the Upanishads called “the jewel of the crown of Yoga.”