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| 1. |
Sit in a comfortable Asana. |
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| 2. |
Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. |
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| 3. |
Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. |
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| A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high. This Pranayama should be done for 5 to 10 minutes. |
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