Mudra: place your hands together in prayer Mudra. Keep the index (Jupiter) finger extended as you interlock the other fingers to clasp your two hands together. Cross the thumbs.
Make your eyes nine-tenth closed.
Place the Mudra a little below your nose where you can look at the tips of your index fingers through the one-tenth opening of your eyes.
Breath: Inhale in four powerful strokes through the “O” mouth (1 stroke per second = 4 second inhale) and exhale in one powerful stroke through the nose (1 second).
Time: 16 minutes.
To finish: sit straight, inhale, hold your breath 20 seconds and stretch your arms out to the sides, palms facing upward. That will give you power to balance your central spinal column. Exhale. Inhale deep, hold your breath 20 seconds, and open up your fingers, making them like steel. Squeeze your entire energy and bring it to your arms. Exhale and relax.