A steady pelvic-floor routine: squeeze for five seconds, release for five, ten times over, after a short settle to get comfortable — about 1:50 in total. A soft gong marks each squeeze and release so you can run it discreetly with the phone in a pocket.
Even five-second holds make the work sustainable: you recover as long as you contract, so every squeeze can start from a full release rather than a half-held one. As the holds get easier, open the preset in the editor and build toward longer contractions or more reps. Done daily, the routine takes only a couple of minutes.
Three rounds of ~30 power breaths into a lengthening breath hold (60s, 90s, 120s), each followed by a 15-second recovery hold. Sit or lie down somewhere safe — never in or near water, or while driving. Hold each retention only as long as it stays comfortable; extend the holds in the editor to match your own pace.
Alternate-nostril breathing at a calming 4-4-6 ratio: inhale four, hold four, exhale six, switching sides each half-cycle. Close one nostril with the thumb, the other with the ring finger, and follow the gong. Reset the ratio in the editor to fit your own breath.
The twelve-minute Kirtan Kriya: chant Saa Taa Naa Maa aloud, then whispered, then silently, then back out. Touch thumb to index, middle, ring, and little finger with each syllable. The gong marks each phase change.
A 15-minute container for practitioners who have learned Shambhavi Mahamudra Kriya through Isha: preparation, guided breathing, the kriya, and closing stillness. This timer marks the phases — it does not teach the technique. Learn it from a qualified Isha program first.