गोबां बिजाबफोर आरो अदियतेपफोरा मोनथावना , बेफोर सोलोफोरखौ नों गावखौनो फोरोंनो जायफोरखौ नों बाहायनो हायो ।
There are several books and audiotapes available which you can use to teach yourself these techniques .