Sit in any meditative position with the tongue between the tongue and throat. Now take in or replenish the air slowly with the tip of the tongue like a bird's beak. At the end of the supplement, the attracted air is held by the three mudras of Jalandharbandha, Uddiyanbandha and Moolbandha and performs Kumbhaka for 15/20 seconds as much as possible until the air in the body's nerves from the toenails to the hair of the head is blocked. Exhale slowly through both nostrils this time. Practice this pranayama exactly like this for at least 5 minutes.

JIHA BAYUMAKRISYA PURBAVAT KUMBHASADHANAM.

Shankaighranarastravahang rechoet pavanang sudhi.

Guchchaplihadikan Yogan Gyorang Pittang Hungang Trisam.

Bishani Sheetali Naam Kumbhikeyong Nihasti Hi.

(Hattayoga-Pradipika - 2/57, 58)