________________
Technique 2: with alternate nostrils
Sit in a comfortable meditation asana. Raise the right hand and perform nasagra mudra. Close the right nostril with the thumb. Exhale forcefully and then inhale passively through the left nostril 10 times. The pumping action should be performed by the abdomen alone; the chest, shoulders and face remain relaxed. After the 10 breaths, take a deep breath in and out through the left nostril. Close the left nostril and repeat the same process through the right nostril. After the 10 breaths, take a deep breath in and out through the right nostril. Replace the raised hand on the knee. Repeat the same process through both nostrils. After the 10 breaths, take a deep breath in and out through both nostrils. Ten breaths through the left, the right and both nostrils form one complete round.
Practise up to 5 rounds. Practice note: Beginners may take several breaths in between
rounds. The number of respirations may be gradually increased up to 50, as the abdominal muscles become stronger.
Technique 3: with antar kumbhaka (inner retention)
After perfecting technique 2, antar kumbhaka may be commenced. At the end of the round, inhale deeply and retain the breath for a comfortable length of time without straining. Exhale slowly with control. Practise up to 5 rounds.
Technique 4: with bahir kumbhaka (outer retention)
After perfecting antar kumbhaka, bahir kumbhaka may be added.
277
