From Yogi Bhajan, Master of Kundalini Yoga
Sit cross-legged on the floor with a straight back, or on a chair with spine straight and feet flat.
Raise your arms so that the hands are in front of your chest, right over left, with your palms facing downwards, about 4 inches apart.
Close your eyes and inhale deeply through your mouth, which you should form into an O. As you breathe, feel yourself expand the ribcage and diaphragm.
To exhale, close your mouth and do it through the nose.
Continue for 3 to 11 minutes.
To conclude, inhale deeply, hold the breath, and squeeze your whole body while stretching the spine upwards, then exhale, Repeat 2 more times, and relax.
