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Extending exhalation (1:2 ratio)
Sit in a comfortable posture with the head and spine straight, or lie in shavasana. Relax the whole body. Become aware of the natural breath. Be aware of breathing in and breathing out. Continue in this way for a few minutes. Begin abdominal breathing Feel the breath becoming rhythmical. Mentally count to 4 on inhalation and on exhalation. When this smooth, even rhythm is established, count to 4 on inhalation and to 5 on exhalation. Extend the count of exhalation to 6, 7 and 8. Practise 5 rounds with the 4:8 ratio.
Repeat the process with yogic breathing. Practice note: The ratio of 1:2 is sufficient to move on to
other pranayama techniques.
Kumbhaka There are three types of breath retention: antaranga kumbhaka or internal retention, bahiranga kumbhaka or external retention, and kevala kumbhaka or spontaneous retention. The last occurs when the breath automatically ceases and no effort is applied.
Kumbhaka exists in normal respiration, but only for a split second and it is not conscious or controlled. This section gives several preliminary practices to develop the awareness of kumbhaka, so that it will be familiar when required in the pranayama techniques. Each stage should be mastered before proceeding to the next.
Advice and precautions: Seek competent guidance before attempting the practices of kumbhaka. These techniques should be approached slowly, moving systematically and comfortably through each stage. Kumbhaka should not be practised by people with high blood pressure, cardiovascular problems, vertigo, cerebral diseases and mental defects. The previously described techniques of inhalation, exhalation and
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