Sit comfortably in padmasana with eyes closed.
Close the right nostril with the right thumb and breath in very slowly through the left nostril.
Keeping the right thumb over the right nostril, close the left nostril with the last three fingers of the same hand and retain the breath ‘as long as’ you comfortably can.
Releasing the thumb from the right nostril, gently release the breath through it.Reverse the cycle by first closing the left nostril with the last three fingers of the right hand and breathing in through the left nostril.Close the right nostril with the right thumb of the same hand and retain the breath ‘as long as’ you comfortably can.
Release the last three fingers from the left nostril and release the breath through it.Alternating the cycle is one pranayama.
Benefits: Physically, the body becomes healthier as deeper breathing dispels residual carbon dioxide, and one feels increased energy levels. The increased supply of fresh oxygen results in better repair and maintenance and digestion and sleep improve significantly. Mentally, regulation of prana significantly reduces lethargy and restlessness of the mind or tamas and rajas. The mind is in a better state of concentration and meditation.
Time and repetition: Start with ten pranayama cycles and gradually increase the number to 20 cycles and practice twice a day, in the morning and evening.