Keep the spine, neck, and head straight. Can be standing, sitting, or lying down (easier to start lying down). Arms stay above the armpits, ideally at 60-degree angle (which powers up the aura and makes a connection so your aura holds your arms up for a win-win). Fill your abdomen like a balloon as you inhale. As you exhale push the navel in toward the spine and up. For some people it is easier to think of the exhale as a snort pushing the air out and letting the navel rise with the inhale when the snort is relaxed. The result is the same. Air fills the lower lungs when the navel goes out moving the diaphragm out of the way. All the air is pushed out of your lungs on the exhale. Do not pause between inhales and exhales. And do them as rapidly as you can do them correctly. Duration: 1 minute, 3 minutes, 7 minutes, 11 minutes. Yogis: 31 minutes