- Sit in a comfortable seated position with the spine, neck and head aligned.
- Place the palms of the hands on the knees.
- Inhale and exhale fully.
- Retain the breath out and successively perform jalandhara, uddiyana and moola bandhas.
- Hold the bandhas and the breath out for as long as comfortable.
- Then release in the reverse order - moola, uddiyana and jalandhara bandhas.
- Once the head is upright, inhale slowly.