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rhythmic breathing should be perfected before starting internal retention (antaranga kumbhaka). Again, internal retention should be mastered before proceeding to external retention (bahiranga kumbhaka). If the body or mind feels tense in any way, it means that one has exceeded one's natural capacity. One should then stop and go back to the previous stage. By practising slowly, the foundation will become solid.
Technique 1: internal retention (1:1:1)
Sit in a comfortable position or lie in shavasana. Relax the whole body. Practise yogic breathing for a few minutes. Begin counting to 4 on inhalation and on exhalation. Continue for a few minutes. There should be no tension in the body or mind. Now begin internal retention. Inhale for a count of 4, hold the breath inside for a count of 2 and then exhale for a count of 4. If you feel any strain, go back to normal breathing. Continue for 11 rounds. When this practice becomes comfortable, extend the count of internal retention to 3, and then to 4. This is a 1:1:1 ratio. Practise 11 rounds and gradually increase to 21 rounds. If the breathing is rhythmic and the body and mind are relaxed, the practice is correct.
Technique 2: extended internal retention and exhalation
(1:1:2 and 1:2:2) Practise the ratio of 4:4:4, allowing this ratio to become stabilized. Gradually extend the exhalation to a count of 8. This is the ratio of 1:1:2. Breathe normally in between each round if the feeling of breathlessness arises. Return to the ratio of 4:4:4 whenever strain is felt. When the ratio of 4:4:8 is comfortable continue the practice
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