Vishnu.Sahasranama.with.the.Bhasya.of.Sankaracharya_text

Pranayama in my Lalita SahasranSma (see page 8 in the
Preface). I repeat it here, in some detail, for the benefit
of the readers. The Sttstraic method is to get up at
the Brahma Muhttrta, i.e., before the breaking of the
dawn, and finish the morning ablutions. After Achamana
—sipping water—perform the breathing exercises, the
Pranayama, in a well' Ventilated place. Sit cross-legged
facing east or north, with the back straight, chest well
expanded and thrust forward and the head erect. First
exhale (Rechaka) all the air slowly through one or both
the nostrils, and then inhale (Paraka) slowly and deeply,
and exhale as before. While exhaling and inhaling produce
.a low humming sound in the throat. Repeat the Rechaka
and Paraka alternately for about ten minutes. Next,
restraint of breath or Kumbhaka must be practised.
Inhale slowly, with the production of a humming sound
in the throat as before, but retain the breath as long as
possible without straining yourself and exhale completely
all the air out. Again inhale slowly and deeply, restrain
and exhale as before. Repeat this process for about five
to ten minutes and gradually increase the duration of
Kumbhaka.
While performing Rechaka, Paraka and Kumbhaka,
it will be easy for beginners if they use one or more
fingers to close up one or both the nostrils. When one
has made some progress in Pranayama, then by merely
willing, the air can be made to flow in or out through any
nostril or it may be kept in Kumbhaka.
The third practice is Bhasra (bellow) and it is done
for the next five or six minutes. Sitting erect as before
and with the lips closed, blow out the air, with the
hissing sound of a starting locomotive engine, rapidly. .
While blowing in this way the. trunk of the body is
steady, but the abdomen becomes concave and flat in