Stretching above and below the navel should be practiced with effort.Whoever practices six months will conquer death without a doubt.

This verse specifies the intensity and duration necessary to obtain the supreme benefits of Uḍḍīyāna.Prayatnataḥ — “with diligent effort” — indicates that the practice requires serious dedication, not mere mechanical repetition.The stretch (tāna) should extend both above and below the navel, covering the entire abdominal region.

The period of six months (ṣaṇ-māsam) frequently appears in haṭha yoga texts as the minimum time necessary to consolidate profound transformations.This period allows the physiological and energetic changes to stabilize and become permanent.

Mṛtyuṃ jayati — “conquer death” — is a bold statement that must be understood on multiple levels.Physically, regular practice strengthens vital organs and optimizes metabolic functions.Energetically, prāṇa conserved and channeled upward stops the process of degeneration.Spiritually, the practitioner transcends identification with the mortal body and recognizes his immortal nature.