Hold
- Keep your chest steady during the abdominal pulses.
- Relax your shoulders and face.
Steps
Support
Knees, shins, and tops of feet; buttocks on feet, heels alongside.
Exit
- Finish with normal breathing before changing your seat.
- Support yourself with your hands; extend one leg at a time.
One round
- Exhale through both nostrils, drawing your abdomen inward.
- Release your abdomen and let air flow in passively.
- After the set, inhale and exhale deeply.
- Breathe normally before repeating.
- Gaze
- Eyes closed.
- Rhythm
- Short, active exhalations; passive inhalations; steady rhythm without breath holds.
- Rounds
- Start with ten breaths per round; up to five rounds.
Adapt
Adaptations
- Raised seatPlace a cushion between your buttocks and feet.
- Padded supportPlace a folded blanket under your knees.
- ChairSit in a chair with your spine upright.
- Slower rhythmSpace out the pulses while keeping inhalation passive.
Variations
- Other seats: Sukhāsana, Siddhāsana, or Padmāsana.
- Left, right, then both nostril sets, technique 2.
- Pause after each exhalation; breath holds between rounds.
Signals of effort
- Repeated abdominal contractions with rapid exhalations.
- Deeply bent knees and tops of feet supported.
- Breath holds in advanced variations.