Hold
- Keep your pelvis on your heels; avoid rocking your torso.
- During chanting, avoid adding a deliberate mūla bandha.
Steps
Support
Knees, shins, and tops of feet; pelvis resting on your heels.
Exit
- Inhale; briefly hold with mūla bandha, contracting your buttocks and back.
- Exhale; hold comfortably with mahābandha; release the locks and inhale.
- Lower your arms; ideally rest supine for twice your practice time.
One round
- Chant Sat and draw your abdomen inward and upward.
- Chant Naam and relax your abdomen.
- Repeat both actions without rocking your pelvis.
- Gaze
- Eyes closed, gently directed toward the brow point.
- Duration
- Three minutes; ideally six minutes of relaxation.
- Rhythm
- About eight Sat Naam repetitions every ten seconds.
- Rounds
- One continuous set.
Adapt
Adaptations
- Raised seatPlace a cushion between your buttocks and heels.
- Ankle supportPlace a folded towel beneath your ankles.
- Cross-legged seatSit in sukhasana on a cushion; keep the arms and chanting.
- ChairSit upright with feet supported; keep the arms and chanting.
Variations
- Palms together without interlacing your fingers.
- Longer practice: gradually build to 31 minutes, keeping relaxation afterward.
Signals of effort
- Deep knee flexion and plantar-flexed ankles.
- Arms raised throughout the set.
- Repeated abdominal contractions while chanting.
- Breath holds and bandhas during the closing sequence.