Three rounds of roughly 30 power breaths, each flowing into a breath retention that lengthens as you go — 60 seconds, then 90, then 120 — followed by a 15-second recovery hold. The whole sequence runs 9:45 with gong cues marking every phase change.
The escalating retentions are the point: each round of fast breathing leaves you able to hold longer than the last. Practice sitting or lying down, never near water, and hold each retention only as long as it stays comfortable. To match your own capacity, open the preset in the editor and set the hold lengths to suit.
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.
Ten rounds of a 5-second squeeze and a 5-second release for the pelvic floor, after a short settle. Lift and hold on the squeeze, let go completely on the release. Build toward longer holds or more rounds in the editor as it gets easier.