Yogi Bhajan said that this meditation will take 50% of your opponent’s pranic projection and add it to yours.

Before any Kundalini Yoga kriya (exercise set) or meditation, please sit straight and tune in.

Sit in a cross-legged position in which you move your knees closer together than usual, with your feet sticking over the edges of opposite thighs.  Wrap your fists over-handed around the big toe of each foot—right hand holding left toe, left hand holding right toe.

Spine is straight, chin tucked in a little to straighten your neck above your spine.

Begin long, deep breath while you imagine that you nose is at your heart center doing the breathing.  No mantra, eyes are closed.

If you are leading a class in this, hypnotically continue to repeat to your class that your nose at the center of your chest, breathing at your heart center, nose is on the center of your chest, etc.

You will feel as though your nose is actually at the center of your chest doing long, deep breathing.

Practice this up to 18 minutes—no more.

It is said that Guru Gobind Singh actually taught this meditation to his troops before battle.