The practice from the last lesson is quite advanced2. Therefore, we suggest that you continue to practise using the ratio 1:8:6:2: 1:8:6:2 combined with jalandhara bandha at both the phase of inner retention and outer retention of breath. If necessary you can integrate ashwini mudra with the practice3. Don't strain.
1 Topic 4 of this lesson
2 Book II, Lesson 16, Topic 4
3 Book II, Lesson 16, Topic 3
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