(Aquarian Teacher, p. 405) 

Posture: Sit in Easy Pose, with a light Neck Lock (Jalandhar Bandh). Roll the tongue into a “U,” with the tip of the tongue outside the lips. (If you cannot roll your tongue, simply extend the tip of the tongue outside the lips.)

Focus: Close the eyelids and look up at the 3rd eye point.

Mantra: There is no mantra with this pranayam. (You may always inhale, “Sat” and exhale, “Nam.”) 

Mudra: None indicated. Put your hands in any comfortable meditative posture.

Breath Pattern: Inhale deeply through the rolled tongue, exhale through the nose.

Time: Continue for 3 minutes. Alternatively, you may practice this 26 times in the morning and 26 times in the evening. Repeating this breath pattern 108 times is a deep meditation and a powerful healer for the body and digestive system.

End: Not indicated. You may always inhale deeply through the nose, suspend for 5-10 seconds and relax. 

Comments: This pranayam gives power, strength and vitality. It can have a cooling, cleansing effect. Initially, the tongue tastes bitter and will eventually become sweet.