There are three preparatory exercises:
    Step                                         Time

    (Preparatory)
1. Pathang asana (the butterfly)             2 mins
2. Shishubala asana (rocking child)          2 mins (1 min each)
2a. Right leg
2b. Left leg
3. Nadi vibhajan                             3 times. (approx 2 mins?)

     (Main)
1. Pranayamam (Reverse U Breathing)          6 mins
2. AUM Chanting                              21 times (approx 4 mins?)
3. Rapid Breathing                           3 mins
4. Bandas                                    1 with full, 1 with emptiness
5. Meditation                                5 mins


Exercise 1 and 2 has to be done for 2mins and 3rd has to done 3times.
The main focus area of these exercises is to strengthen the base of spinal chord.

Exercise 1 and 2 has to be done for 2mins and 3rd has to done 3times.
The main focus area of these exercises is to strengthen the base of spinal chord.

Now the second part starts which is a 5step process. To do this one should sit in Artha Sidhasana, which is sitting with left lower foot pressed firmly towards mooladhara. :
1. Reverse U-breathing. Start and end with exhalation from left nostril. While breathing from one nostril the other should be closed. 6mins
2. A-U-M chanting. This starts with ‘A’ from little below navel, ‘U’ from chest & lungs, ‘M’ from throat with closed mouth. One can feel the vibrations inside. 21times.
3. Rapid breathing or rabbit breathing with head slightly up and focus on junction between the eyebrows. 3mins.
4. Bandas which is neck, diaphragm and anal locking with fullest and with emptiness. Depends on how long one can hold his/her breath.
5. With head slightly up and focus between the eyebrows, normal breathing. 5mins.

In all the entire kriya is for 21mins. Basically there are three importants steps in pranayama
1. Pooraka (Inhalation)
2. Rechaka (Exhalation)
3. Kumbhaka (Retention)

In kumbaka there are two types, again Antar kumbhaka (holding the breath after inhalation) and Bahya kumbhaka (holding the breath after exhalation).

That is what is used here with minimal effort and simple steps. One needs balance of body, stability to sit through for 21mins which is where the preparatory exercises help.