Sit in a comfortable meditative asana.

Hold the back straight and head upright, but without strain.

Close the eyes and relax the whole body. Be aware of breathing. Roll the tongue.

Slowly inhale through the tube-like tongue. Breathe in deeply, but without strain. Then hold the breath.

Withdraw the tongue and close the mouth. Do jalandhara bandha1.

After a few seconds release jalandhara bandha.

Exhale slowly through the nose.

Be aware of the breath flow.

The first round is completed at the end of exhalation.

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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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