Posture:  Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh).

Focus:  Close your eyelids.

Mantra:  Pavan pavan pavan pavan para paraa pavan guroo, Pavan guroo whaa-hay guroo whaa-hay guroo pavan guroo. 

Meaning of mantra:  The air, the air, the air, the air.  The Infinity and beyond the Infinity.  The air is the Guru.  The air is the Guru.  Wha!  The Guru is beyond description.  Wha!  The Guru is wonderful.  The air is the Guru. 

Mudra:  Put the right hand palm up and the left hand with palm down.  Put the elbows by the sides and lift the hands up to the level of the Heart Center.  Do not let the hands hang loosely or without balance.  Hold both hands steadily. 

Time: Continue for 31 minutes.

End:  Inhale, hold the breath for 10-15 seconds.  Concentrate on your hands.  Then bring your hands together and exhale.  Inhale deeply in the original position.  Hold the breath and stretch your spine upwards.  After 10-15 seconds exhale strongly.  One more time, inhale deeply.  Stretch your spine totally. Keep the chin in, chest out.  After 10-20 seconds, exhale through the mouth powerfully.  Relax.

Comments:   Be sure sure to use the tip of the tongue distinctly.  Chant with the CD, “Pavan Pavan” by Gurushabd Singh Khalsa.