Sithali

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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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