Inhale through the left (Iḍā, lunar) nostril, hold with antara kumbhaka, then exhale through the right (Piṅgalā, solar) nostril. Close the right nostril with the right thumb to inhale; close the left nostril with the ring finger to exhale. Cooling and calming — suited to evening practice or when the nervous system needs quieting. Omit retention if you have high blood pressure.