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Close the mouth, draw in the external air by both the nostrils, and pull the internal air from the lungs and throat, retain them in the mouth. Then having washed the mouth (i.e. expelled the air through mouth) perform Jalandhara let him perform kumbhaka with all his might and retain the air unhindered. All works are accomplished by Ujjayi Kumbhaka. He is never attecked by phlegm-diseases, or nerve-diseases, or indigestion, or dysentery or consumption, or cough; or fever, or (enlarged) spleen. Let a man perform Ujjayi to destroy decay and death (Gheranda-samhita V:69-72; Hathayoga-pradipika II: 51-53). It destroys the defects of the nadis dropsy and disorders of Dhatu (humours). Ujjayi should be performed in all conditions of life, even while walking or sitting (Hathayoga-pradipika 2:51-3). This is an easy methof as per description of Theos Bernard for deep-chest, breathing with a slightly closed glottis. Any posture suitable for pranayama is allowed. It may be practised in almost any condition of life, while standing, setting or even walking; however, I have never had occasion to text it in any posture but the postures of meditation. I was taught to wash the tongue and mouth before starting the practice. The technique is accomplished by inhaling in such a manner that a soft sobbing sound of uniform pitch is made. After the suspension swallow, do Jalandhara and suspend. While holding the breath, elevate

47 the chest and contract the muscles of the abdominal walks as in practice just described. The text advises to exale through both nostrils, making a sound similar to one made during the inhalation. The abdominal muscles should be contracted until the last vestige of air has been removed from the lungs. The exhalation should be twice the length of the inhalation, but it should not be prolonged until it is impossible to proceed immediately to the next inhalation without snatching a few extra breaths. Each step must be regulated so that a process of shythmic breathing is established. To prepare for this practice it is permissiable to omit the suspension for the first week or so and develop control of the inhalation and exhalation. I started with 4 rounds a minute and was able to establish control within a week(pp. 60-61).