| Be relaxed and sit with your spine straight, close your | | | | You should try to do three cycles (right and left nostril |
| eyes and breathe normally, paying close attention to | | | | are one cycle) but make sure that you do not push |
| every breath for a minute, picturing and feeling each | | | | yourself if you are not comfortable doing three cycles. |
| inhalation giving energy to the body and mind. Then, | | | | Always let your body be your guide and trust it |
| close your right nostril with your right thumb and draw | | | | completely, so if you feel dizzy or uncomfortable at |
| a quick and deep breath through the left nostril to a | | | | any stage, stop immediately. With practice, you should |
| mental count of six. | | | | be able to increase the cycles and it is OK to do as |
| As soon as the inhalation is complete, exhale through | | | | many as twenty cycles. |
| the left nostril to the same mental count of six, making | | | | Kumbhaka raises your physical and mental energy |
| sure to empty your lungs completely by pushing out | | | | while also increasing mental and spiritual awareness. |
| the last bit of air. When your exhalation is complete, | | | | As with all exercises, please consult your medical |
| pause and experience the breath-less state for a | | | | professional before starting practice, specially if you |
| mental count of twelve (double the inhalation and | | | | have a medical condition. Note that Kumbhaka |
| exhalation count). Then begin the exercise again but | | | | pranayama is a very powerful yoga technique but it |
| this time by closing the left nostril with your left thumb | | | | should ideally be practiced under the guidance of a |
| while inhaling and exhaling though the left nostril. | | | | trained yoga teacher. |