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Sixteen-Stroke Breath to Rebuild Health

Originally taught by Yogi Bhajan on September 3, 1979


When correctly practiced, this kriya can totally rebuild your glandular system. It also can rid the body of toxins and rebuild your cells.

Posture/Mudra: Sit in Easy Pose with a straight spine. Place the palms together and interlace the fingers, locking the hands together with the thumbs resting side by side. The thumbs are not crossed.

Hold the mudra in front of the chest at heart level with your elbows resting against your sides.

Breath: Inhale in sixteen equal, rapid strokes through the nose. Time the strokes by mentally vibrating: Saa-Taa-Naa-Maa I Saa-Taa-Naa-Maa I Saa-Taa-Naa-Maa I Saa-Taa-Naa-Maa (about 6 seconds total time for the inhalation).

Exhale in sixteen equal, rapid strokes through the nose. Time the strokes by mentally vibrating: Saa-Taa-Naa-Maa I Saa-Taa-Naa-Maa I Saa-Taa-Naa-Maa | Saa-Taa-Naa-Maa (about 6 seconds total time for the exhalation).

Continue this breath pattern.

Time: Start by practicing this kriya for 3-5 minutes and work up to 11 minutes. Maximum time for this kriya is 31 minutes. Don't overdo it.

© The Teachings of Yogi Bhajan

[This pranayam can be found in the manual Praana Praanee Praanayam, p. 175.]