Technique: After sitting is any meditative āsana, inhale breath through both the nostrils in such a way that a sound similar to as in snoring is produced while inhaling. There should not be any friction between the air and the walls of nostrils. The recaka must always be performed from the left nostril after closing the right one. Initially practice only puraka and recaka (no kumbhaka).
In the beginning make time for kumbhaka equal to puraka and then after some days of practice make it twice that of puraka. If desire to hold kumbhaka for more than 10 seconds, then apply both jalandhara bandha and mula bhandha.
Benefits
- Very effective in thyroid related disorder, snoring, tonsillitis, sleep apnoea, lungs and throat disorder, dyspepsia, arthritis, dropsy, fever etc.
- Makes voice melodious, hence very useful for singers. It also rectifies the lispy (defective) speech of children.
