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Technique l: basic method
Sit in any comfortable meditation asana. Close the eyes and relax the whole body. Take the awareness to the breath in the nostrils and allow the breathing to become calm and rhythmic. After some time, transfer the awareness to the throat. Feel or imagine that the breath is being drawn in and out through the throat and not through the nostrils, as if it is taking place through a small hole in the throat. As the breathing becomes slower and deeper, gently contract the glottis, so that a soft snoring sound, like the breathing of a sleeping baby, is produced in the throat. When practised correctly, there will be a spontaneous contraction of the abdomen. Both inhalation and exhalation should be long, deep and controlled. Relax the face as much as possible. Do not contract the throat too strongly. The contraction should be slight and applied continuously throughout the practice. Practise yogic breathing, while concentrating on the sound produced by the breath in the throat. The sound of the breath should be audible to the practitioner alone.
Practise for 3-5 minutes. Practice note: Those suffering from a slipped disc or vertebral
spondylitis may practise ujjayi in vajrasana or makarasana.
Technique 2: with khechari mudra
When ujjayi breathing has been mastered, fold the tongue back into khechari mudra (see Appendix C). When the tongue becomes tired, release it, while continuing the ujjayi breathing. When the tongue is rested, again fold it back.
Practise for 3-5 minutes. Practice note: Khechari means 'one who moves through space'.
It activates the psychic, physiological and endocrine proc
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