| Step by Step: |
| 1. |
Sit in padmasan, or comfortable seated position. |
| 2. |
Straighten your spine. |
| 3. |
Place the left palm on the knees, form a circle with thumb and forefinger and extend the remaining fingers straight(this is known as gyan-mudra). |
| 4. |
Hold your nose with right hand. Thumb on right nostril, forefinger and middle finger on third eye(agya chakra), index and little finger on left nostril. |
| 5. |
Relax your shoulders and fingers. |
| 6. |
Open your left nostril by lifting your index and little finger and inhale for 4 counts. |
| 7. |
Close you left nostril and hold your breath for 16 counts. |
| 8. |
Open your right nostril by lifting your thumb and exhale for 8 counts. Inhale(4 counts) from right nostril, hold your breath(16counts), exhale from left nostril(8counts). This is one cycle. |
| 9. |
Repeat for 12 cycles. |
| 10. |
The inhalation, hold, exhalation should be done in a 1:4:2 ratio. |
