Hold
- Keep your tongue relaxed inside your mouth.
Steps
One round
- Purse your lips and inhale slowly through the small opening.
- Close your lips and exhale slowly through your nose.
- Breathing
- Without breath retention or jālandhara bandha.
- Gaze
- Open your eyes and maintain your gaze at your nose tip without straining.
- Duration
- 3–5 minutes, with pauses to rest your eyes.
- Rhythm
- Slow inhalation and exhalation.
Adapt
Adaptations
- Cushion or blanketRaise your hips on a cushion or folded blanket.
- ChairSit upright in a chair.
- Gaze breaksPause the practice and relax your eyes before continuing.
Variations
- curled tongue, inhalation retention, and eyes closed while holding.
Signals of effort
- Inhaling through a small opening between your lips.
- Sustained convergent gaze toward the tip of your nose.