with the elbows bent. Bring the hands up and in until they meet in front of the body at the heart level. The elbows should be held up almost to the level of the hands.
Bend the index fingers of each hand in towards the palm. Join them with each other so they press together along the second joint.
The middle fingers are extended and meet at the tips.
The index fingers are curled into the hand. The other fingers are curled into the hand.
The middle fingers meet at the fingertips. Hold the mudra about 4 inches away from the body with the extended fingers pointing away from the body.
Focus on the tip of your nose.
INHALE completely and hold the breath as you chant the mantra of your choice 11 to 21 times. Suggest you start at 11. Mantra can be as simple as "God" (Gaad).
Then EXHALE and hold the breath. Repeat the mantra of your choice 11 to 21 times. The number of times should be equal.
Practice for 3 minutes to start.
