EYES: Either close the eyes or look straight ahead with the eyes 1/10th open.
MUDRA: Place the left hand on the centre of the chest at the Heart Centre. The palm is flat against the chest and the fingers are parallel to the ground, pointing to the right. Make Gyan Mudra with the right hand (touch the tip of the index finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up. The elbow is relaxed near the side with the forearm perpendicular to the ground.
BREATH: Concentrate on the flow of the breath. Regulate each bit of the breath consciously. Inhale slowly and deeply through both nostrils, then suspend the breath in and raise the chest. Retain it as long as possible, then exhale smoothly, gradually and completely. When the breath is totally out, lock the breath out for as long as possible.
TIME: Continue this pattern of long, deep breathing for 3-31 minutes.
TO END: Inhale and exhale strongly 3 times. Relax.
