What is the First Tibetan Yogic Exercise?

The First Tibetan Yogic Exercise is as follows:

Starting position: Stand erect with arms outstretched comfortably and horizontal to the floor. Keep your fingers together and your palms downward.

Exercise: Turn clockwise (to your right) at a measured pace for nine revolutions. Inhale through the nose during the first spin, hold it while you spin until you have a full breath, and then hold the breath until you’ve completed spinning. Then exhale through either your mouth or nose. Try to hold your breath for the entire nine spins. But if this is difficult at first, simply hold it for as many revolutions as you can and build up to holding it for the full nine turns. As you progress, you should increase the speed of your revolutions, but let your sense of equilibrium guide your progress. Never spin so rapidly that you get dizzy. (Note: If you do get dizzy, however, most people find that continuing immediately to the other exercises relieves the dizziness.) If nine revolutions is difficult for you, begin slowly with a fewer number and build up to nine revolutions. After you complete the exercise, stand up, perform two cycles of pranic breathing, and be aware of your entire body.

Key modification: The breathing, which you may recognize as a form of extended rhythm and retention. It adds exceptional power to a simple movement.

Energetic effect: This exercise draws down tremendous amounts of spiritual energy. You can scan your crown before and after spinning and notice a great increase in size and strength.

The First Tibetan Yogic Exercise is this:

Starting position: Stand erect with arms outstretched comfortably and parallel with the floor. Keep your fingers together and your palms downward.

Exercise: Turn clockwise (to your right) at a measured pace for nine revolutions. Inhale through the nose during the first spin, hold it while you spin until you have a full breath, and then hold the breath until you’ve completed spinning. Then exhale through either your mouth or nose. Try to hold your breath for the entire nine spins. But if this is difficult at first, simply hold it for as many revolutions as you can and build up to holding it for the full nine turns. As you progress, you should increase the speed of your revolutions, but let your sense of equilibrium guide your progress. Never spin so rapidly that you get dizzy. (Note: If you do get dizzy, however, most people find that continuing immediately to the other exercises relieves the dizziness.) If nine revolutions is difficult for you, begin slowly with a fewer number and build up to nine revolutions. After you complete the exercise, stand up, perform two cycles of pranic breathing, and be aware of your entire body.