The elbows are into the ribs and the forearms are parallel to the ground, the hands are palms up with the fingers pointing up 120 degrees apart (about three feet)
INHALE DEEPLY and EXHALE completely HOLD THE BREATH OUT, Adjust the speed of the chant by the length on time you can hold the breath out until a medium speed.
16 counts and chant "sa (one beat) ta(one beat) na(one beat) ma(one beat)"
sa ta na ma
sa ta na ma
sa ta na ma
sa ta na ma
INHALE, EXHALE and repeat.
I would suggest a minimum of 11 minutes to start