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Inhale through the left nostril. Retain the breath inside in antar kumbhaka as described in technique 3. Exhale through the right nostril. After exhalation, when the lungs are deflated as much as possible, close both nostrils and hold the breath out for the chosen count. The glottis may be slightly contracted to hold the air out of the lungs. Exhale slightly through the right nostril immediately before inhaling. This will release the lock on the lungs and the glottis and bring the respiratory system smoothly back into operation. Inhale slowly through the right nostril. Retain the breath inside in antar kumbhaka. Exhale through the left nostril. Again, hold the breath out in bahir kumbhaka to the count, with both nostrils closed. This is one round. Remember to exhale slightly through the right nostril before breathing in at the start of the next round.
Practise 5 rounds. Ratio and timing: The ratio should start off as 1:4:2:2 for
inhalation, internal retention, exhalation, external retention. The duration of inhalation should slowly be increased from 5 to 6 counts, then from 6 to 7 and so on, and the duration of exhalation and retention should be adjusted accordingly. Do not increase the count for inhalation until the relative counts for exhalation and breath retention are comfortable.
Advanced practice: Nadi shodhana pranayama may be prac
tised in conjunction with jalandhara, moola and uddiyana bandhas (for details of these practices refer to the section Bandha). First practise jalandhara bandha with internal breath retention only. Once this practice has been perfected, combine jalandhara bandha with external breath retention. Then introduce moola bandha with jalandhara
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