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| Step-1: Front View> | Step-1: Side View | Step-2 | Step-3 | Step-4 |
Sit in a straight-backed chair, or stool, with the spine erect. Hands on the thighs, palms downward. Feet: Heels must be together with toes slightly apart. Shoulders: Relaxed (not drawn up), with no tension in the neck. In this position, begin to get the rhythmic action by pulling the head backward, without strain, and without moving the rest of the body, then downward.
| * | As the head swings back, take a deep breath in through the nostrils (evenly and smoothly). |
| * | As soon as the inhalation is complete with the backward swing of the head, start exhaling vigorously through the teeth, while the head swings forward and downward - a deep forceful exhalation. |
| * | Repeat this process of inhalation through the nostrils (as the head swings back) and exhalation through the teeth vigorously and forcefully (as the head swings forward and downwards), seven times (seven swings back, and seven forward, like the pendulum of a clock) without pause, the forward motion of the head beginning as soon as the backward motion stops. Then rest a few moments, watching and feeling the different sensations of your body. Then do another seven breaths - then a few moments rest: and so on until seven sevens have been breathed. As you become familiar with this exercise you may do seven breaths, and after a few moments' rest, do three rounds of 14 breaths, taking few moments' rest after each round.
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