Make your way to a comfortable seated position.
Rest your left hand on your left knee.
Gyan Mudra thumb and index finger touch.
Extend your other fingers long.
Guide your right thumb to close your right nostril.
Guide your other fingertips up towards the ceiling,
Up towards the sky.
Relax your shoulders.
Lengthen up through the crown of your head and inhale naturally simply through your left nostril for four,
Three,
Two,
One.
Exhale from your left for four,
Three,
Two,
One.
Continue just like this.
Inhale left four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Inhale four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Again,
Inhale four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Once more,
Inhale four,
Three,
Two,
One.
Exhale four,
Three,
Two,
One.
Relax your right hand down and simply bleed naturally through both nostrils.
