Originally taught on February, 21 1977.
This Pranayam can be found in the manual:
Sit in a comfortable meditative position with a straight spine.
Interlock all the fingers except the ring fingers. Point the ring fingers up between the palms. Cross the ring fingers and press the pads of the ring fingers together. Close the palms together and squeeze. Place the mudra in front of the Heart Center. Keep the elbows pressed into the sides of the body.
Completely inhale in 4 equal parts. Exhale all the breath from the lungs in 4 equal parts.
Sohang. As the breath is inhaled, mentally vibrate So, once for each part of the breath (So So So So), and as the breath is exhaled, mentally vibrate Hang (pronounced ‘Hung’), once for each part of the breath (Hang Hang Hang Hang).
Start by doing this meditation for only 3 minutes. Add 1 minute a week until 11minutes has been reached. Then continue practicing for 11 minutes.
Find more great kriyas and meditations in KRIYA: Yoga Sets, Meditations & Classic Kriyas