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

Mudra: The hands and arms form a very precise mudra. Hold the right hand 4 to 6 inches (10 -15 cm) in front of the body at the level of the throat. Curl the fingers into a fist. Extend the thumb straight up.

Hold the left hand directly below the right fist. Curl the fingers of the left hand into a firm fist. Extend the thumb straight up.

Adjust the position of the hand so the left thumb tip is about 2 inches from the base of the right fist and the thumbs are aligned with each other. If you do this correctly, the base of the left hand to the top of the right thumb will cover the space from the level of the diaphragm to the mouth.

Hold the elbows so that the forearms are parallel to the ground.

Eyes: The eyelids are 1/10th open with the eyes focused at the Brow Point.

Breath: Regulate the breath into this pattern: inhale deeply and quickly, then exhale immediately, powerfully, and completely. Lock the breath out. Suspend the chest and keep the neck locked. Keep the thumbs stiff and in perfect position. Hold the breath out for a rhythmical count of 26. With each count gently apply mulbandh and feel the Navel Point squeeze backwards.

Visualization: Visualize as you count. See and feel the energy and awareness going up the spine, vertebra by vertebra. The count of one is the first vertebra at the base of the spine, with the count 26 at the top of the spine into the center of the skull.