In
hale
completely
through the
left nostril,
keeping the
other closed
with the
right thumb,
this can be
done by
counting up
to 4 mentally.
Close the left
nostril with
the two end
fingers so
that both
nostrils
are closed.
Retain the
breath to
a count of 16.
Release the
right nostril
and exhale
completely to
a count of 8.
Counting
mentally,
inhale fully
through the
right nostril
to a count of 4.
Pinch nostrils
closed and re
tain the breath
to a count of 16.
Release the
left nostril
and exhale
completely
to a count
of 8.
This is
one round.
At least 10
rounds should
be practised
daily. As
you become
more advanced,
the count
of the
exercise
may be
increased,
but always
in a ratio
of
1-4-2.
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