EXERCISE NO. 1
Sit on Padmasana. Close your eyes. Concentrate on Trikuti (the space between the two eyebrows). Close the right nostril with your right thumb. Inhale slowly through the left nostril as long as you can do it with comfort. Then exhale very slowly through the same nostril. Do twelve times. This is one round.
Then inhale through the right nostril by closing the left nostril with your right ring and little fingers and exhale very slowly through the same nostril. Do twelve times. This one round.
Do not make any sound during inhalation and exhalation. Repeat your Ishta Mantra during the practice. In the second week of practice, do two rounds, in the third week, three rounds. Take rest for two minutes when one round is over. If you take a few normal breaths, when one round is over, that will give you sufficient rest and you will be fresh for the next round. There is no Kumbhaka in this exercise. You can increase the number of rounds according to your strength and capacity.
EXERCISE NO. 2
Inhale through both the nostrils slowly and gently. Do not retain the breath. Then exhale slowly. Do 12 times. This will constitute one round. You can do 2 or 3 rounds according to your capacity and strength and time at your disposal.
EXERCISE NO. 3
Sit on your Asana. Close the right nostril with your right thumb. Then inhale slowly through your left nostril. Close the left nostril with your right ring and little fingers and open the right nostril by removing the right thumb. Exhale very slowly through the right nostril. Then draw the air through the right nostril as long as you can do it with comfort and exhale through the left nostril by removing the right ring and little fingers. There is no Kumbhaka in this Pranayama. Repeat the process 12 times. This will constitute one round.
EXERCISE NO. 4
Meditate that the single letter, the Supreme light-Pranava or Om-is the origin or source of the three letters A, U and M. Inhale the air through Ida or left nostril for the space of 16 Matras (seconds), meditate on the letter 'A' during that time; retain the air for the space of 64 Matras, meditate on the letter 'U' during the time; exhale through the right nostril for the space of 32 Matras and meditate on the letter 'M' during that time. Practise this again and again in the above order. Begin with 2 or 3 times and gradually increase the number to 20 or 30 times according to your capacity and strength. To begin with, keep the ratio 1:4:2. Gradually increase the ratio to 16:64:32.
DEEP BREATHING EXERCISE
Each deep breathing consists of a very full inhalation, through the nose and a deep, steady exhalation also, through the nose.
Inhale slowly as much as you can do. Exhale slowly as much as you can do. During inhalation, observe the following rules:
1. Stand up. Place the hands on the hips; the elbows will be out and not forced backward. Stand at ease.
2. Lengthen the chest straight upwards. Press the hip bones with the hands in downward direction. A vacuum will be formed by this act and the air will rush in of its own accord.
3. Keep the nostrils wide open. Do not use the nose as a suction pump. It should serve as a passive passage for both the inhaled and the exhaled air. Do not make any sound when you inhale and exhale. Remember that correct breathing is noiseless.
4. Stretch the whole upper part of the trunk.
5. Do not arch the upper chest into a cramped position. Keep the abdomen naturally relaxed.
6. Do not bend the head far backwards. Do not draw the abdomen inwards. Do not force the shoulders back. Lift the shoulders up.
During the exhalation observe the following rules carefully:
1. Allow the ribs and the whole upper part of the trunk to sink down gradually.
2. Draw the lower ribs and abdomen upwards-slowly.
3. Do not bend the body too much forward. Arching of the chest should be avoided. Keep the head, neck and trunk in a straight line. Contract the chest. Do not breathe the air out through the mouth. Exhale very, very slowly without producing any noise.
4. Expiration simply takes place by relaxing the inspiratory muscles. The chest falls down by its own weight and expels the air out through the nose.
5. In the beginning, do not retain the breath after inhalation. When the process of inhalation is over begin exhalation at once. When you have sufficiently advanced in your practice, you can slowly retain the breath from five seconds to one minute according to your capacity.
6. When one round of three deep breathings is over, you can take a little rest, 'Respiratory pause'-by taking a few normal breaths. Then start the second round. During the pause, stand still in a comfortable position with hands on hips. The number of rounds can be fixed according to the capacity of the practitioner. Do 3 or 4 rounds and increase one round every week. Deep breathing is only a variety of Pranayama.