1. Sit with your spine straight, you may also stand if you wish
2. Breathe in through your nose:
3. Hold for 5, 8 or 10 counts [whichever is most comfortable, without straining]. NEVER push this!
4. Exhale with contracting your lower abdominal muscles, then your mid-section [lower lungs], then your upper lungs, until completely empty of breath
Steps 1-4 constitute one round. Perform 5 rounds.
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This breathing exercise is the foundation and one of the first taught to beginning yoga students.
A. Pushing out your lower abdominal muscles, fill the bottom part of your lungs, then
B. the middle part of your lungs, then
C. Your upper lungs
Library of Congress Number: 12-16457