shambhavi mahamudra
prepataory steps
i. patangaasan 5 minute
ii. shishupal aasan 5 minute
iii. nadi vibhajan - 3 cycles,head in - exhale,head out - inhale 5 minute
Final steps
i. Sukha kriya - 6-7 minutes
ii. Aum Chanting - 21 times
iii. viprit swaash/flutter of the breath - as much you can do
iv. badhas/lock (neck lock,diafram lock,anal lock) - 1 round(2 times),1 time with fullness of breath,1 time with emptiness of breath
v. head up,consentrate betwean eyes