Sit in a comfortable and happy frame of mind. Keep the lipsclosed. Keep the eyes half-closed or fully-closed. Now, slowlyinhale from both nostrils.a) Chant mentally-
om bhur bhuvah swah,
with the followingemotion:
I am attracting the conscious prana shakthi of theBramhan, which is all pervading, remover of allsorrows and bestower of all happiness through mynostril.
Slowly inhale to the maximum extent possible and feel yourlungs filled completely. (This is known as pooraka)b) Now, retain the breath inside. Repeat the portion of themantra
tat savitur varenyam
and add the following feelingswith the repetition.
The prana pulled into me by thenostrils is extremely noble. It is effulgent like theSun. Its brilliance is pervading into each and everycell of my body.
With this attitude retain the air inside forhalf the duration of
This is known as
Note: If you perform
for 8 seconds you should do
for 4 seconds only.c) Now, exhale the air slowly from both nostrils. Repeat the
bhargho devasya dheemahi
part of the mantra and imaginethat,
The divine prana has destroyed all my sins andimpurities and is expelling them from body so that Iremain fresh and powerful.
The time taken for thisrechaka must be equal to that of pooraka, which is the timetaken to inhale.d) Retain the breath outside (that is
for thesame time you have given for antah kumbhaka) and withouthaving any air in your lungs, chant
part of themantra, feeling that the
Vedamata Bhagavati Gayatri
isawakening your satbuddhi.
This act of