<ul>
<li>Stand with your feet hip-width apart and your arms relaxed at your sides.</li>
<li>Take a deep breath in, filling your lungs completely.</li>
<li>Exhale deeply, emptying your lungs as much as possible.</li>
<li>Bend your knees slightly and place your hands on your thighs.</li>
<li>Perform Jalandhara Bandha by tucking your chin towards your chest, lengthening the back of your neck.</li>
<li>Perform Uddiyana Bandha by pulling your abdomen in and up, creating a hollowing effect in your belly.</li>
<li>Perform Mula Bandha by contracting the muscles of your pelvic floor, lifting them upwards.</li>
<li>Hold all three bandhas for a comfortable duration, maintaining steady, relaxed breathing.</li>
<li>To release, first relax the pelvic floor, then release the abdominal contraction, and finally lift your chin to return to a neutral position.</li>
<li>Stand up slowly, taking a few deep breaths to reorient yourself.</li>
<li>Repeat the exercise for several rounds, gradually increasing the duration of the hold as you become more comfortable with the practice.</li>
</ul>