Having retained according to capacity, the air is exhaled slowly;practicing first with the left side, then practicing with the right side.

Yathāśakti — according to ability — is a key instruction: retention should not be forced beyond what is comfortable.Each practitioner has different abilities that gradually increase with practice.

Recayed vāyum uttamam — exhale the air slowly.Uttama here means excellent or slow;Exhalation should be controlled, not abrupt, to maintain the benefits of the practice.

Vāmāṅgena… dakṣāṅgena — with the left side… with the right side.Mahābandha should be practiced symmetrically, alternating which leg presses the perineum.This balances the stimulation of Iḍā and Piṅgalā, ensuring harmonious development of both channels.