The following breathing techniques and exercises are designed to clear and support the bodies metaphysical energy centers and channels for the purpose of longevity, purification and youthing, their basis is the tantra teaching of India and Tibet. The second breathing technique should be used in conjunction with the first meditation exercise. Exercises should be carried out 2 times per day at appropriate times i.e. not immediately after eating. As a caveat one should only undertake these exercises having taken advice from your medical practitioner. Differing oral traditions vary the order and mechanics of the exercises slightly as can be seen in the attached videos.
1. Breath Purification: Cover your left nostril with your right index finger and breath in through your right nostril. Keeping your head straight, look to your left, move right index to cover the right nostril and exhale through your left nostril, then draw in breath through the left nostril,while blocking your right nostril with your left index finger, look to your right and exhale through the right nostril while blocking your left nostril with your left index finger. Next look straight forward and breath in through both nostrils, then out through both nostrils. There should be no breath inhalation or exhalation through the mouth. repeat the above sequence twice more making a total of 9 breaths.
2: Massage the two hands together as if washing them, do this for about 20 seconds
3. Grasp the back of your left hand with your right hand, your right thumb circling around your left thumb. Slowly draw both hands up close to your upper chest, keeping your elbows down, flexing and stretching your left wrist inward causing the fingers of your left hand towards your left forearm. You should push to a point where you experience slight pain but no more than that. Perform the exercise 5 times with the left hand and then five times with the right.
4. Hold your hands out vertically thumbs up, invert your left hand so your left thumb points to the floor, bring your right hand to your left placing your right thumb in your left palm, bend your elbows and draw both hands into towards your chest and out again with a circling action. Perform the exercise 5 times with the left hand and then 5 times with the right.
5. Hold your hands out palms up, place your right hand under your left and push your right thumb into the center of your left palm, draw both hands into your chest, rotating your hands until your can see the knuckles of your right hand, then gentle push both hands out away from the body. Again perform the exercise 5 times with each hand.
6. Hold both hands out in from relax your wrists and shake, while relaxing the hands and fingers also, shake vigorously for about 10 seconds, conclude this round of exercises with exercises number 3.
7. Pull on the fingers of your two hands, in order to "pop" the joints. Raise your left hand as high as your chest and rotate it outward at the wrist to you left with the little finger toward you, and your palm facing your left side. Place your right hand around your left hand with your right thumb between your ring and little finger knuckles of your left hand. The other fingers of your right hand should circle your palm around the thumb mount near your wrist. Rotate your left hand outward, pressing down and around your fingers with your right thumb and using pressure on your ring and little fingers to increase rotation. Your left elbow should be drawn gently in toward your body. Perform the exercise 5 times with each hand.
8. Circling Like a Wheel: Sitting in the lotus posture or cross legged grasp your left big toe with your left hand and your right big toe with your right hand, keeping the back straight, rotate your upper waist and stomach clockwise 3 times then anti-clockwise 3 times. Finally you snap your solar plexus from front to back, and then from the back toward the front.
9. Shaking Like A Wet Dog: Sitting in the lotus posture or crossed legged lean forward and shake the whole body vigorously. Sitting straight again, drop your head so your chin touches the chest then move your head back and repeat 3 times.
10. Heaving Like A Dog: Kneel on the floor, straighten your body, place the hands on the floor and then put your head between your hands. Slowly yet with intensity raise your head and straighten your body, then bring your head back down to between your hands while keeping your arms straight and forcefully expel all air from the lungs, uttering the sound "hah" like a dog heaving. Then stand up and shake the feet three times. Repeat the whole exercise twice.
11. Drawing A Bow: Sitting crossed legged, form your hands into fists with thumbs inside, with muscles tensed, stretch your arms out straight in from of your body from your heart to directly in front of your chest. Then stretch both arms to the left, and slowly but with muscles tensed slide your right hand back to the right shoulder. Next bring your left hand to your heart, and snap your left elbow into your rib cage. Repeat this 3 times, before reversing the exercise and moving the arms to the right.
12. Diamond Binding: Sitting crossed leg or in the lotus posture, straighten the body, then with the fingers of both hands, fingers outstretched lift upwards slowly with great intensity as if pushing up a great weight until both arms are fully stretched. Then reverse fingers and push downwards.
13: Silent Screaming: Open the mouth as wide as possible drawing the lips inward, with allowing air to pass in or out of the mouth. Repeat 4 times, then vigorously rub the face with the palms of both hands.
14: Mourning Camel:Kneel with your legs together, arms extended, palms of your hands on the side of your thighs, drop your chin to your chest, begin your inhalation, raise your head and lean back, move your hands to the back of your thighs and let them drop lower and support your weight, crane your head and neck backward, relax your lower spine. Begin your exhalation, start to come forward back to kneeling position with your head back up in the straight position. Repeat up to 21 times.
15. Vase Breathing: ...
16. Meditation On The Body As An Empty Shell: ...
17. Spinning Like A Top: Stand with feet shoulder width apart raise your arms so they are level with your shoulders and horizontal to the floor, spin in a clockwise direction up to a maximum of 21 turns, keep your back and head straight, do not fix your eyes on any particular point. Stand still and breath deeply through both nostrils until any feelings of dizziness pass.
18. Stirring the Cooking Pot: Winding: Stand with feet together, bend your knees slightly and place your hands on them and rotate your knees firstly in a clockwise direction and then anti-clockwise for a count of 21 in each direction.
