A clear, practice-first workshop on breath control: refine Ujjāyī (throat shaping, steady sound), map the diaphragm’s action, and feel the two primary vāyus—apāna descending on exhale and prāṇa ascending on inhale—travel the spine. Learn to savor the natural pauses and introduce kumbhaka (retention): Uḍḍīyāna Bandha after exhalation (vacuum lift of the abdomen, feet grounded or pelvis on a block) and Jālandhara Bandha after inhalation (chin lock with broad chest). We finish with Vishnu mudrā for alternate-nostril work featuring inhalation retentions, linking energetic visualization with precise breath mechanics