Enter
- Rest your hands on your knees and close your eyes.
- Relax your body; raise your hands, pointing your elbows outward.
- Place your fingers on your face as indicated.
Steps
Support
Pelvis and legs; a small cushion under the perineum.
Hold
- Keep your head level and your spine's natural curves.
- Use light contact around your eyes.
- Coordinate nasal closure with your breath hold.
Exit
- Release your nostrils and finish exhaling.
- Lower your hands to your knees; keep your eyes closed.
- Return your attention to your body and external sounds.
One round
- Open your nostrils and inhale slowly and deeply.
- Close them with your middle fingers; hold while comfortable.
- Open them and exhale slowly.
- Breathing
- Breathe through your nose; close your nostrils only during retention.
- Gaze
- Eyes closed.
- Duration
- Five minutes initially; each breath hold lasts while comfortable.
Adapt
Adaptations
- ChairSit upright with both feet supported.
- Elevated seatRaise your pelvis on a folded blanket.
- Supported kneesPlace blocks underneath your knees in Sukhasana.
- Simplified Bhramari closureClose your ears; exhale humming.
Variations
- Place your index and middle fingers on your eyelids; use your ring fingers to regulate your nostrils.
- full facial closure with Bhramari; six breaths with humming exhalations.
Signals of effort
- Arms raised without support.
- Fingers touching your eyes and ears.
- Breath retention with your nostrils closed.