This pranayama brings your focus back to the breath. It is said that practicing it every evening for 11 minutes can restore the prana you have consumed throughout the day, and move you from stress to rejuvenation.
Posture: Sit in any comfortable meditative posture with a straight spine, chin in, chest lifted.
Eyes: Close your eyes.
Breath: Concentrate on your breath. Inhale through the nose in eight equal strokes. Exhale through the nose in one deep and powerful stroke.
Continue for 11 minutes. To end, inhale deeply, hold the breath 5-10 seconds, and exhale. Then inhale deeply, hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. For the last time, inhale deeply, hold the breath 15-20 seconds, and this time roll your shoulders as fast as you can. Exhale and relax.
© 3HO. This kriya is courtesy of YB Teachings, LLC.