Exit
- After your last round, continue breathing normally.
Steps
One round
- Exhale through both nostrils, drawing your abdomen inward.
- Release your abdomen and let the inhale happen naturally.
- 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 seatSit on a cushion or folded blanket.
- ChairPractice seated in a chair with your spine upright.
- Slower rhythmSpace out the pulses while coordinating abdominal contraction and relaxation.
- Hands on abdomenRest them gently below your navel to feel movement.
Variations
- Left, right, then both nostril sets; advanced versions include retention.
- Vyutkrama: water from nose to mouth.
- Śītkrama: water from mouth to nose.
Signals of effort
- Rapid exhalations with repeated abdominal contractions.