1,hhal._,loald._ ...........

2 . c -. . . . . . _.., .. cw,,,po1111
i,. ... 1or ..... .....
3 ........................ ........
.. 0. ... ..,1 ... ...,...

0o . . 1or .. a.......,..sat t 1 ......

_ , . . . . . . . . _,..,,. 1 ·=-

Thc lranpl series ara from tbc crown chakra anel moYa downwards IO cncl ar rhc
root chalaa. For tbc daccnding series tbc gmcnl pomm is u fullows: 1) Through
tbc ,-ttils, lnhak fully lllling tbc nunmy. tbc lowcr ribs, anel uppcr chcst, anel
exhalc complctdy by NCldng tbc nunmy ln. 2) Hold me breath oulllidc (cxtemal
breath .-mlon). 3) Contna tbc mouda IIIC>Ciami with me chakra poinu scweral
dma fur u long u you could hold tbc brnth out. 4) Srop thc mnmalons. S)
Jnhalc alowly duough me namils. 6) R.clu with • 1N normal bratha if nccdcd. n
Rcpcar llCJII 1~ above for a toai of 3 dma, anel 8) Brame nonnaDy with
lwaffllCU IO tbc chakn anel ftWL WhiJc me musclcs mnttacdons an, similar IO thc

ua,ndlng ICricl fur MOR dwuu. thctt b a variadon lor 2 chakru (ban anel navd
chakru), and pla,e pay do.e anendon IO thooc bclow:

s.i..n.w.- Br=bc: in fully, tbcn bratbc out complctdy through tbc nostrils.
Hold tbc breath OUL Bring your awattncss IO tbc crown chalua. Raisc tbc cy<:brows
,cycraJ timcs as in thc ua,ndlng scrics fur u long as thc brcath an bc hdd our.
Oncc you an, ready IO breatbc in finish tbc contncôons and talu: a slow bn:am in.
Takc a lN normal bttaths. Rcpcar tbc cyclc for a iocaJ of tlim: timcs. Ar tbc cnd of
tlim: cydcs pcrfurm normal breathing wirh awara,ca IO tbc crown chalua.

Apm Br=bc: ln fully, anel brame our mmplculy through tbc namils. Hold tbc
bn:ath ouL Bring awarmeu IO tbc middlc of tbc furchcad. Pcrfurm tbc frowning
acdon scvaal timcs as in tbc asccnding series for u long as tbc brcarh an bc hdd
out. Oncc you att rcady ro brcatbc in, finish tbc mnmaions, and talu: a slow
breath in. T ab: a íew normal bttaths. Rcpcar tbc cyclc lor a iow of thrtt rimes. Ar
thc md of thrtt cydcs rcrum IO normal brcathing with your awan:ncss oo thc Agna
chalua.

Vlaadil, Breathc in fully, tbcn breathc OU[ complctdy through tbc noauils. Hold
tbc brcath OUL Bring awam!CII ro tbc throar chalcn. Move tbc ncdt back lilre a
soldicr IO aligi, it alr,-r IO thc spinc, and tbcn rdax IO bring ir furward. Rcpcar this
many dma for as long u tbc bmirh an bc hdd ouL Oncc you an, ready ro bttatbc
ln finbh tbc nedt mcwemcnu anel talu: a dow breath ln. T akc a n normal breaths.
Rcpcar tbc cyclc lor a iow of tlim: timcs. Ar tbc cncl of thrtt cydcs mum IO
normal breathing with awarmas 00 me throar dulaa.

A••-• <\s mmdoncd abcm:, thc musdc mnuaaions for this rmmc att
diffi:rcnr úom tbc asccnding series. So pay dose ancndon IO tbc dctails of
mnuaaions. Breathc in fully, and bttathc out mmplcrdy through thc nmttils.
Hold thc bttath OUL Bring awua>tD 10 rbc bcan chalua. Oing thc palrns togethcr,
and bring tbc shouldcr biades forwud and dotcr ro cacb othcr. This fonm a sligbr
inward curvar= of tbc cbar by pushing tbc middlc of tbc chcst inwards.
Rancmbcr, in tbc uccndlng ICricl you would bc cloing this u an ourward
IIIOYffllClll with thc bttath hdd in. On rbc mnuuy, bcn, you an, holding tbc

brcath our anel cwving tbc chcst inwanls. Use tbc movcmmu of rhc sbouldcn IO
Alpport this mamcrion. With tbc bn:ath fully ahalal and rhm hdd, rdax tbc