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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