This kriya supports a total rejuvenation of your glandular system. It also can help rid the body of toxins and rebuild your cells.
The Practice
Posture/Mudra: Sit in Easy Pose with a straight spine. Place the palms together and interlace the fingers, locking the hands together with the thumbs resting side by side. The thumbs are not crossed. Hold the mudra in front of the chest at heart level with your elbows resting against your sides.
Breath & Mantra: Inhale in sixteen equal, rapid strokes through the nose. Time the strokes by mentally vibrating: Saa-Taa-Naa-Maa / Saa-Taa-Naa-Maa / Saa-Taa-Naa-Maa / Saa-Taa-Naa-Maa (about 6 seconds total time for the inhalation).
Exhale in sixteen equal, rapid strokes through the nose. Time the strokes by mentally vibrating: Saa-Taa-Naa-Maa / Saa-Taa-Naa-Maa / Saa-Taa-Naa-Maa / Saa-Taa-Naa-Maa (about 6 seconds total time for the exhalation).
Continue this breath pattern.
Start by practicing this kriya for 3-5 minutes and work up to 11 minutes. Maximum time for this kriya is 31 minutes. Don’t overdo it.
This pranayam can be found in the manual Praana Praanee Praanayam.