पूरयित्वा ततो वायुं हृदये चुबुकं दृढम् । निष्पीड्यं वायुं आकुञ्च्य मनोमध्ये नियोजयेत् ॥ ३.२० ॥

pūrayitvā tato vāyuṃ hṛdaye cubukaṃ dṛḍham । niṣpīḍyaṃ vāyuṃ ākuñcya manomadhye niyojayet ॥ 3.20 ॥

Inhale, keeping the chin firm against the chest and, having held the air, the mind should be fixed on the middle of the eyebrows or in the sushumnâ (the spine).