The extension should be done with effort above and below the navel;By practicing it for six months, death is certainly conquered, without a doubt.

Nābher ūrdhvam adhaś ca — above and below the navel.The entire abdominal region, both above and below the navel, must be involved in the retraction.This ensures a complete effect on all abdominal organs.

Prayatnataḥ — with effort.Although the previous verse mentioned that Uḍḍīyāna becomes natural, it initially requires conscious dedication.The practice must be deliberate and focused.

Ṣaṇmāsam — six months.This period marks a significant threshold of continued practice.Mṛtyuṃ jayaty eva — certainly conquers death.Na saṃśayaḥ — without a doubt.The text is emphatic: sincere practice for six months guarantees transformative results.