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1. Sit tall, cross-legged on the floor.
2. Bring your left hand to jnana mudra, connecting thumb and first finger, palm face up on your thigh.
3. Bring the first two fingers of the right hand to the center of the forehead, the thumb to the right nostril and the fourth finger to the left nostril.
4. Inhale through left nostril for four counts, covering the right nostril gently with the thumb.
5. Switch, covering left nostril with fourth finger, exhaling through right nostril for eight counts.
6. Reverse- Inhaling through right nostril for four counts, then exhaling through left nostril for eight counts.
7. You have completed one round.
2. Bring your left hand to jnana mudra, connecting thumb and first finger, palm face up on your thigh.
3. Bring the first two fingers of the right hand to the center of the forehead, the thumb to the right nostril and the fourth finger to the left nostril.
4. Inhale through left nostril for four counts, covering the right nostril gently with the thumb.
5. Switch, covering left nostril with fourth finger, exhaling through right nostril for eight counts.
6. Reverse- Inhaling through right nostril for four counts, then exhaling through left nostril for eight counts.
7. You have completed one round.
