This is the same as part 1 except that one now starts to control the relative duration of inhalation and exhalation. Close the right nostril and breathe through the left nostril. Simultaneously mentally count: 1, 2, 3, each interval being about 1 second. Don't strain but breathe deeply in the manner previously described - yogic breathing3. During exhalation again keep the count mentally.

Try to make the length of exhalation twice as long as inhalation. For example, ifyou breathe in for a count of 4 then try to breathe out for a count of 8. If you breathe in for 3 then breathe out for 6, etc. But we emphasize: don't strain or make the duration longer than is comfortable.

1 inhalation and 1 exhalation represents 1 round.

Do 10 rounds through the left nostril. Then close the left nostril using the fourth finger, open the right by releasing the pressure of the thumb, and do 10 rounds through the right nostril.

Be aware of the breath and the mental counting throughout the entire practice. Then if you have time do 10 more rounds first through the left nostril and then 10 rounds through the right nostril.

Continue in this way for as long as you have time available.

Practise part 2 for about 2 weeks or however long it takes to master the technique, and then begin to practise stage 2, which will be explained in the next lesson4. Make sure the nose is unblocked before starting the practice. If necessary do jala neti5.

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The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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