beautifully Written colorful Favorite instructions
on cardboard made me easy to accomplish
this everyday: (all 3 excersizes takes only 6 min!)

Health Giving: (2 min morning and evening)
2 seconds breath in (through the nose)
8 s. hold breath
4 s. breath out (through the nose)

Purifying: (2 min morning and evening)
2 s. breath in (through the nose)
3 s. hold breath
12 s. breath out (through forward pushed lips)

Sun And Moon Balance:
While closing Right nostril:
2 s. breath in
2 s. hold breath
4 s. breath out
then repeat the same while closing Left nostril.
(repeat one nostril after another at least 2 min) 8 months ago