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Hand on the palm of your left hand hold your breath and clothes right nostril with your thumb and inhale deeply through the other the do clothes you left nostril with the secondhand third fingers up your right hand and inhale deeply through the Striction BP other bring the first finger you're right anthem together the clothes you left nostril with the second and third fingers have your right hand and inhale deeply through the other hold your breath enclose the other nostril with your thumb exhale three left nostril repeat the steps for five minutes huh the do inhale three left nostril close both nostrils and hold your breath as long as you can hoping you're right nostril annex him cause both nostrils hoping you're right nostril in hell along and deep close both the nostrils and hold open your left nostril and exhaled repeat the steps Striction BP for five minutes pan-am is the most vital and integral part any you the regiment as it calms your mind and the deep breathing cleanses your system and brings your health and vitality by regulating the vital life force in your body with Bro for love it on the cell opossums helps in weight reduction tightening in the hamstring muscles for thought as and reducing back and shoulder pain sell positive also aids in the balance at the lumbar region perform this awesome no twenty times the condos I'm strengthens the hip muscles it also helps to ease back pain it strengthens and tones thigh and waste muscles to perform this .