- Sit in easy pose.
- Make an inverted Venus lock with the fingers interlaced backwards.
- Hold the hands at the solar plexus, palms facing up, fingers pointing up, thumbs straight.
- The eyes are open one-tenth of the way.
- Chant the Guru Gaitri Mantra:
“Gobinday, Mukanday, Udaaray, Apaaray, Hareeng, Kareeng, Nirnaamay, Akaamay”.
Chant as fast as possible so that the words are indistinguishable. - Start with 11 minutes and build up to 31.