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are recommended to practise only under the guidance of a competent teacher.
Technique 2: with alternate nostrils
Sit in a comfortable meditation asana, preferably padmasana, siddhasana or siddha yoni asana. Keep the head and spine straight. Close the eyes and relax the whole body. Raise the right hand in front of the face and perform nasagra mudra. Close the right nostril with the thumb. Breathe in and out forcefully through the left nostril 10 times, without straining. There should be a snuffing sound in the nose, but no sound should come from the throat or chest. The abdomen should expand and contract rhythmically with the breath. The pumping action should be performed by the abdomen alone. The chest, shoulders and face remain relaxed. After 10 breaths, take a deep breath in and out through the left nostril. Close the left nostril and repeat the same process breathing through the right nostril. Place the raised hand on the knee. Repeat the same process breathing through both nostrils. Ten breaths through the left nostril, the right nostril and both nostrils together makes one complete round.
Practise up to 5 rounds. Practice note: The number of rapid breaths may be gradually
increased according to capacity.
Ostri.
Technique 3: with antar kumbhaka (inner retention)
Close the right nostril with the thumb. Breathe in and out forcefully through the left nostril. The abdomen should expand and contract rhythmically with the breath. After completing the forceful breaths, take a deep breath
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