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Sit very straight, resting on your buttocks, with your palms on your knees. Try to keep your knees on the ground – if needed, adjust one leg a little to the side. The knees should be down. Now, tuck the chin down toward the chest, like this. Place your hands comfortably. Now, bring the attention to the heart center and practice Aśvinī Mudrā: contract and relax, contract and relax, keeping the head down. As you contract and relax, let the breath flow naturally. When you relax, the breath should descend to the navel. Repeat this twenty-five times; twenty-four times is also good, even preferable. Close your eyes. Feel the mūlādhāra cakra. Adopt the same posture, but do not hold the contraction for long. The movement should be very smooth: contract, relax. Holding for a prolonged period is a separate technique. For example, when we practice the mantra Lām, Lām…, we engage Aiśvarya Mudrā. Do it properly now – Aiśvarya Mudrā – twenty-five or twenty-seven times. Chant Om from the navel. Prāṇa then moves upward and out through the nostrils. Do not exhale too forcefully or too quickly, or you will tire after two or three repetitions. Aim for a rhythm of 27 koḷ. Now, perform five bārikatu praṇām. Do it five times: one, two… Then we will move to other practices. Quickly resume a good seated posture, chant Hari Om, and come into Vajrāsana. Stretch each leg singly, four or five times as you wish. With legs apart: stretch to the left (one), to the middle (two), down, then to the right (three, four, five). Repeat once more: left, two, three, four; right, three, four. Sit back comfortably in the same posture as before. We should have light here, because I am not here. Now you know the techniques; I will only tell you the number of repetitions. Fifteen times. For Bhramarī, clench the teeth today. Focus the awareness through the nose until the inner light is steady. Balance both sides – make sure the humming sound reaches both nostrils equally, not just the left or the right. Practice fifteen times, then place your hands down. With eyes closed, concentrate on your entire brain. Let the whole body relax – be deeply relaxed. Sit straight, centered within yourself. All bodily instruments should be comfortable, fully relaxed within.