Conquer depression and discouragement. Increase the caliber of your life and send out a strong projection into the world.
Sit: comfortably in Sukhasana (easy pose) or at edge of a chair, sitting tall.
Hands: Right hand in a fist with the fingers of the left wrapped around the outside of the right fingers. Both thumbs point up with knuckles touching. The thumbs naturally separate from each other creating a little V.
Gaze: Look through that little V like you're taking aim. Look beyond the V with soft focus, while still seeing the V.
Breath:
Inhale deeply for 5 seconds.
Exhale completely for 5 seconds.
Hold the breath at the bottom of exhale for 15 seconds.
Time: 3 to 5 minutes. Build up to 11 minutes, no longer.
Tips:
- make sure the breaths are complete even though you only have 5 seconds to inhale and another to exhale. You may have to pull in the air more quickly and push it out more quickly
- hold your neck in Jalandhara bandha (neck lock) by holding chin tucked in gently, drawing your ears back over your shoulders
- engage Mula Bandha (root lock) while you're holding your breath. You can do this by lifting up the hammock of 21 muscles at the base of your pelvis. It's like holding in a pee and some gas at the same time.
Tips: Enjoy these long deep breaths and make them last. There's no rush to get to the next breath. Soften the belly and let the diaphragm move down below ribs, allowing the belly to push out. We are filling up like a balloon, getting bigger on our inhale. The exhale isn't passive. We actively use our core muscles to draw the navel and sides back in firmly to squeeze out every last drop of air.