September 3, 1979
This pranayama rejuvenates the glandular system, detoxifies the body, and supports cellular regeneration. Regular practice strengthens the connection between the breath, mantra, and mind, fostering overall well-being and coherence.
Avoid overexertion by gradually building up practice time, ensuring the breath remains steady and controlled.
Posture & Mudra:
Sit in Easy Pose (Sukhasana) with a straight spine. Interlock your hands together with the thumbs touching along the sides (do not cross the thumbs). Place the mudra in front of your Heart Center (Anahata Chakra), with elbows resting against your sides.
Breath & Mantra:
Practice the sixteen-stroke breath timed with the mantra “SA TA NA MA”:
- Inhale through the nose in sixteen equal, rapid strokes as you mentally chant:
“SA TA NA MA,
SA TA NA MA,
SA TA NA MA,
SA TA NA MA”
(The inhalation takes about 6 seconds.)
- Exhale through the nose in sixteen equal, rapid strokes as you mentally chant:
“SA TA NA MA,
SA TA NA MA,
SA TA NA MA,
SA TA NA MA”
(The exhalation takes about 6 seconds.)
Duration:
Start with 3–5 minutes. Gradually work up to 11 minutes over time, with a maximum practice time of 31 minutes.
Access Level
Public
Lineage
Kundalini
Does this practice have mantras?
Yes
What is the time range for this practice?
11 Minutes or Less
12-31 Minutes
Teacher
Yogi Bhajan