Sit in sukhasana or Padmasana. Keep your neck straight. Place both hands on the knee in gyan mudra, eyes gently closed. Exhale forcefully thought both nostrils; simultaneously pulling your stomach in. doesn’t make any special effort to inhale. Repeat 20-30 times tin you are tried. Keep your body still during the kriya. Than breathe out completely and relax. Repeat the process three times and try and increase. The process gradually to about 80-100 times.

Benefits: can be a one – stop solution to many of your aliments; a wonderful kriya for fighting strees and mental tention; eliminates all toxins from the air passages, cleansing body and mind.

Caution: while exhaling, your head and soulders should remain stable and not move too much. If you have heart disease, high blood pressure or hernia, exhale slowly.