This pranayam gives power, strength, and vitality. It can have a cooling, cleansing effect. Initially, the tongue tastes bitter, and will eventually become sweet.

It has the capacity to control anger and calm the nervous system.

Posture: Sit in an Easy Pose, with a light jalandhar bandh.

Breath: Roll the tongue into a "U," with the tip just outside of the lips. Inhale deeply through the rolled tongue, exhale through the nose.

Time: Continue for 3 minutes.

Alternatively, you can practice this 26 times in the morning and 26 times in the evening. 108 repetitions is a deep meditation and a powerful healer for the body and digestive system.

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.