खर'आ सिगांथि गंनांगोन , खखाबखौ जेरबानि खाथिआव लाबोनांगोन , खि - लामाखौ सिङाव लाबोनांगोन , उदैखौ सिङाव लाबोनांगोन , आरो हमथानाय सोलोजासिम सोलिबाय थानांगोन ।
The head should bend forward the chin should be brought close to chest the anus should be drawn in the abdomen should be drawn in and should be continued till the retention continues .