![]() ![]() Now bring the fists down to rest them on the ribs when you exhale for 6 counts. Keep it raised for another 4 counts while you hold your breath. Raise your hands up fully while inhaling for 4 counts. Next, for the fourth step called bhastrika, make a loose fist with both your hands.This completes the third part of the Sudarshan Kriya. Take 8 breaths of 4 in, 4 hold, 6 out and 2 hold.Now raise your hands up, fold them back, such that your elbows are pointing upwards and your palms rest on your shoulders of slightly below. ![]() Complete 5 normal breaths in between again.Repeat the breathing technique of 4 in, 4 hold, 6 out and 2 hold. Second part- place your thumb in your armpits and your other fingertips touching each other, such that your palms are on your chest.Now rest the arms on the thighs, facing upwards.This is the first part of the kriya that has to be repeated 8 times. Now slowly exhale, counting until you reach 6.You should be inhaling until you finish counting 4. Now breathe in deeply, counting the duration of inhalation.This will cut you off from any external visual disturbance. Make sure that your posture is erect and close your eyes. ![]()
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