Taking for granted that one has already practiced purakas and rechakas of ten and twenty seconds respectively, for a month or so, one should, on the first day, introduce holding of breath in the last round, for ten seconds.
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Taking for granted that one has already practiced purakas and rechakas of ten and twenty seconds respectively, for a month or so, one should, on the first day, introduce holding of breath in the last round, for ten seconds.