Sit in a cross legged position on a Yoga Mat, with spine straight and eyes closed. People who can’t sit on the floor on the mat can try doing the practice on a chair. Before you start the practice just keep yourself mentally completely relax. Observe the flow of air in your nostrils, try making your breath rhythmic and if you can’t don’t worry, just observe your breath with closed eyes.
- Assume Chin Mudra in left hand and Vishnu or Nasika Mudra right hand
- Close right nostril with right thumb and inhale from the left for 4 counts (Om 1, Om 2, Om 3, Om 4).
- Close both your nostrils together
- Open up right nostril exhale out from the right (Om 1, Om 2, Om 3, Om 4)
- Inhale from right (Om 1, Om 2, Om 3, Om 4) , close your nostril and then exhale from left (Om 1, Om 2, Om 3, Om 4)
This is one round repeat for 9 rounds to start with. Also the ratio of inhalation and exhalations is to be kept at 1:1 initially, which can then be increased to 1:2 (where 2 is for exhalations, also note that we are not holding/retaining breath).
a. Once you have mastered this, you could start with holding the breath after each inhalations so now the ratio would be 1:2:2 (exhalation:retention:inhalation) and
b. Then you could change to 1:4:2
Holding breath needs practice and patience, it not just about holding the breath but more about stopping the mind from getting distracted. So if you are holding the breath with lot of effort and discomfort then the purpose gets defeated.
Watch the below given video from 4 min onwards