Sudarshan Kriya : How The Magic Unfolds

1
Take vajrasana position. Spine firm, eyes closed. Take long breaths in, count till eight. Exhale slowly, count till eight. Regulate this for a while. Relax face, and breathe.

2
Place hands on hips with elbows firm. Spine firm, eyes closed. Breathe in, count till four. Hold breath, count till four. Exhale, count till four. This position is to expand the base of the lungs. You can increase pace of breathing for a while.

3
Place arms in front of chest with fingertips touching. Spine firm, eyes closed. Breathe in, hold, breathe out. Count four at each stage. This is to expand middle lungs.

4
Place arms on shoulder blades with fingers spread. Inside of arms must touch ears. Breathe in, hold, exhale. Count four each time. This will de-stress back and top of lungs.

5
Bhastrika Pranayam. Move arms up and down, inhaling when arms are up, exhaling when arms are down. Breathe rapidly. Do 30-50 breaths. Pause and repeat two more times. Breathe very fast. Slow down after third round. Chant Om three times and move into meditation.