Sithali
1. Curl your tongue as in the illustration below:
2. Inhale through your tongue, keeping it curled
3. Close your mouth and hold your breath for a count of 5-10 [whichever is comfortable].
4. Then, exhale slowly through your nose
The above constitutes one round.
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Reverse Sithali from Azazel
1. Inhale through your nose.
2. With your mouth closed, hold your breath for a count of 5-10 [whichever is comfortable, the hold is optional].
3. Curl your tongue as in the illustration above.
4. Then, exhale through your mouth with your tongue curled
The above constitutes one round.
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