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Prep
Siddhasana
Yogic breathing
Nasagra Mudra
Left hand on Knee
in chin mudra
1
RN
close
Release
In-ex 5 times
LN
In-ex 5 times
Close
Close
5 times
Chant Om
Om 10:10
with above
Tech 2
Alternate
Both nostrils clear If not clear, Padadhirasana
1
Close
Ex Om x3
In Om x 3
In Om x 3
Close
Close
Ex Om x 3
% time
Till 10:10
2
Ex 10
10:20
Tech 3
1
Retention
01:01:01
05:05:05
10 rounds
01:01:02
05:05:10
06:06:12
07:07:14
01:02:02
05:10:10
06:12:12
01:03:02
05:15:10
06:18:12
10:30:20
01:04:02
05:20:10
06:24:12
10:40:20
Add bandhas
In:Ret:Ex
count 5