Sodarshan Chakra Kriya Meditation
Sit with a straight spine. Focus the eyes at the tip of the nose. Block the right nostril with the right thumb tip, the other fingers pointing straight up. Inhale slowly and deeply through the left nostril. Then hold the breath by suspending the action of breathing and lifting the chest slightly. Keep the chin locked in Jalandhara Bhanda. Mentally chant the mantra
Whahe Guru 16 times as you hold the breath. With each repetition of the mantra, pump the navel point three times in pace with Wha+he+Guru; this is a total of 48 pumps per breath. Then unblock the right nostril and place the index of little finger over the left nostril to block it. Then exhale slowly and deeply through the right nostril.
Continue for 11-62 minutes. Then inhale, hold the breath 5 to 15 seconds and exhale. Stretch the arms up and shake every part of your body for 1 minute.
Here is a short video demonstrating the basics, plus it shows one of the ways to count the iterations of the mantra on one hand.
According to the tantra shastras, you can perfect your potential and be a superhuman. It purifies your past karma and the subconscious impulses that may block you. It balances all the 27 facets of the life and mental projection. It gives you the pranic power of health and healing. It establishes inner happiness and a state of flow and ecstasy in life.
To gain these benefits requires different effort from different people. Each mind has stored up its own pile of negative thought and energy. So each pit is cleaned on its own time and scale. Begin with 31 minutes. Increase it to 40 then to 62 and finally to 2 ½ hours a day! If you perfect this practice, you will get the nine precious virtues and the 18 occults powers. It opens your inner universe to relate, co-create, and complete the external universe.
As a Tantric Practice
This can be done as a tantric practice. With a partner, the gaze is into each other's eyes. The timing of the breathing is in synch with your partner. You may end up doing less than 48 pumps if one person cannot hold their breath as long as the other; that is fine. It is better to hold the gaze and synch the breath.