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Retain the breath inside for as long as is comfortable. After some time, release the pressure of the middle fingers and slowly exhale.
This is one round.
Inhale again immediately to start another round.
To end the practice, lower the hands to the knees, keeping the eyes closed, and slowly externalize the mind, becoming aware of external sounds and the physical body. Contra-indications: Those suffering from depression should not perform this mudra.
Benefits: Physically, the energy and heat from the hands and fingers stimulate and relax the nerves and muscles of the face. Mentally, it introverts the awareness. Spiritually, it induces the state of pratyahara or sense withdrawal. Practice note: This mudra is used in conjunction with various pranayama and meditation techniques, kriya yoga and nada yoga.
Khechari or Nabho Mudra (tongue lock)
Sit in any comfortable meditative asana, preferably padmasana or siddha/siddha yoni asana, with the head and spine straight and the hands in chin orjnana mudra. Close the mouth. Roll the tongue back so that the lower surface touches the upper palate.
Fold the tongue upward and backward, so that the lower surface lies in contact with the upper palate.
Stretch the tip of the tongue backward as far as is comfortable.
Do not strain.
Perform ujjayi pranayama.
Breathe slowly and deeply.
Hold the tongue lock for as long as possible without straining.
At first there may be some discomfort and ujjayi pranayama may irritate the throat, but with practice it will become more comfortable.
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