Sit in relaxed position, with a light jalandhar bandh (neck lock – i.e. your neck is slightly bent towards your chest).
Keep your spine straight and your chest slightly lifted. Relax your arms down at your sides. Raise your hands in front of the center of your chest at the level of your heart. Your palms should face each other. Curl your fingers into a loose fist. Keep your thumbs extended and point them upwards. Bring your hands toward each other until your thumbs touch each other and are side by side. The rest of your hands stay separated. Fix your eyes on the knuckles of your thumbs. Narrow your eyelids to a squint.
Focus your concentration on your breathing. Create a steady breathing rhythm with the following ratio and pathway:
Inhale through your nose slowly, for about 8 seconds.
Hold your breath for about 8 seconds
Release the breath slowly through your nose for 8 seconds
Do not inhale for 8 seconds
Once this pattern is set, you can gradually increase the time from 8 seconds to as long as you like. If you increase the lenght time, keep the time equal in each section of your breathing.
To finish: at the end of a session, inhale deeply, stretch your hands over your head and open and close your fists several times. Relax your breathing.
Time: begin this practice gradually. Start with 3 minutes. Increase the time to 11 minutes.