After you have prepared, alternate the breath between nostrils. Skip to 3:50 for the practice.
Close your right nostril with your right thumb and inhale through your left nostril.
Close your left nostril with your ring or little finger. Lift your thumb and exhale through your right nostril.
Inhale through the same nostril. Close your right nostril with your thumb and lift your finger to exhale through your left nostril. (This is one round).
Repeat 3 - 5 rounds. You can build up the rounds done when you have practiced this exercise and become confident.
When you have completed your rounds, rest with your hands on your thighs, palms upward, taking normal natural breaths through both nostrils and being mindful of any subtle changes in your energy, your mind, your balance.
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