Exercise 1
• Sit with the left leg stretched out
• Bend the right leg and place your foot between the left thigh and calf muscles.
• Bend the left leg and place the left foot under the right thigh
• Press the right thigh to the ground
• Place the hands on the knees, with the palms up, and place the tip of the forefinger on the centre of the thumb
• Keep the back straight and breathe normally.
Exercise 2A
• Sit in padmasanas for Exercise 1
• Roll your tongue, as shown
• Slowly inhale to a count of five through this passage made by the tongue
• Exhale through the nostrils to the count of ten. Repeat 10-15 times.
Exercise 2B
• Make a square shape with your lips, showing your teeth
• Slowly inhale to a count of five through your mouth with your teeth closed
• Exhale slowly through your nose. Repeat 10-15 times.
Exercise 3
• Sitting in padmasana, close your eyes and inhale deeply as you count 1-5
• Hold your breath; press the chin down on the jugular notch (mid-point of the two collar bones under the chin)
• Raise the chin up four fingers above the jugular notch and make a humming sound like a bee. Slowly exhale as you hum
• Listen to the sound vibrations as they travel up and spread through the head
• Repeat three times
• Gradually lower your back and legs without strain or jerky movements.
Exercise 4
• Sit as in padmasan, with your eyes close, and body relaxed
• Inhale. As you exhale, chant 'Om' emphasising the 'M' sound for as long as you can draw the breath out. Listen to the vibration of 'Om' sound in the body as you chant.
