Technique:
Sit in Padmasan. Rest the hands on the knees in Gyan Mudra pose with the neck and spine erect. Keep the eyes gently closed. Normalize the breath. Start taking deep breath. Deep breath is one, which effects three parts of the body namely - Stomach, Middle Portion & the Chest. Slowly exhale. At the end, squeeze the stomach muscles so much so that the base of the naval touch the spine.

Loosen the stomach muscles and inhale slowly so  that the air is filled up to the throat. While exhaling and squeezing the muscles and intestines of the stomach apply force, if required, but while inhaling, do it as gently as possible. When we are established in this practice, apply Mool Bandh, at the end of exhalation and at the end of inhalation. Mool Bandh is squeezing the muscles and nerves of excretory system - both anus and urinary track.

When the duration of taking in & taking out of the breath is increased, this becomes long breath. Take five rounds in the beginning and gradually increase the number.

• Respiratory organs are strengthened.

• All the systems of the body are improved.

• All the five Prans - PRAN, APAN, SAMAN, VYANAND and UDAN are regulated.

• Capacity to control the breath is developed.

• Smooth flow of Pran from toe to top is ensured.

• Frequency of mental fluctuations are gradually arrested.