I.

Bhastrika Pranayam

Sit in posture as shown in the image. Step I Inhale through both your nostrils as deeply and gently as possible Step II Exhale through both your nostrils as deeply and gently as possible Now go to Step I Please repeat the above cycle for 5-10 minutes.

II Kapalbhati Pranayam -

Sit in an erect position. You may have your legs in comfortable position, if it is not possible for you to sit in the postion shown. 1. Inhale a large amount of air. The air should be inhaled upto the maximum the diaphragm can move. 2. Exhale air by pushing the abdomen inwards (air will move out forcefully making nasal sound). Let the abdomen relax. Again exhale air by pushing the abdomen inwards. Let the abdomen relax.... Continue this cycle until you drive out the maximum possible air. Please ensure that there is no inhalation of air during these cycles. Initially you will be able to do 5-15 cycles. By virtue of practice you will raise your cycles to 100. This may

take 2 months. 3. Go to Step 1. Do the above processes atleast for 20 minutes per day. Do it regularly. The whole set of above processes is called Kapalbhati Pranayam. Kapalbhati Pranayam is also good for skin disorders, gynecological disorders, hormonal imbalances, abdominal problems and several other bodily ailments. III Agnisar Kriya -

Sit in posture as shown in the image. Step I Exhale a deep breath and hold your breath outside. Step II Pull your abdomen inwards Step III Release it to normal position Go to Step II Repeat this cycle 50-100 times. Step IV Inhale the breath and relax. You may do Agnisar Kriya 3-4 times IV Bahya Pranayam

Sit in posture as shown in the image. Step I Exhale a deep breath and hold your breath outside. Step II Pull your abdomen inwards Step III Press your chin against your chest bone Step IV Exert an upward pressure on your pelvic region and pull it above Step V Inhale the breath and relax You may do Bahya Pranayam 3-4 times V. Ujjayi Pranayam

Step I Sit in a position as shown in the picture without bending neck. Step II Inhale breath. While inhaling tighten your throat and produce sound. This sound is something like the sound created while hawking. Inhale as long as you can creating the sound. Step III Hold the breath inside. Press your chin against the chest bone. Hold as long as possible. Actually this position is shown in the image. Step IV Exhale the breath through your left nostril by closing your right nostril with the thumb of your right hand. Go to Step II and repeat the cycle 5-10 times. Step I Sit in a position as shown in the picture without bending neck. Step II Inhale breath. While inhaling tighten your throat and produce sound. This sound is something like the sound created while hawking. Inhale as long as you can creating the sound. Step III Hold the breath inside. Press your chin against the chest bone. Hold as long as possible. Actually this position is shown in the image.

Step IV Exhale the breath through your left nostril by closing your right nostril with the thumb of your right hand. Go to Step II and repeat the cycle 5-10 times. VI. Anulom Vilom Pranayam

Sit in an erect position as shown below. Sit in a comfortable position if you cannot position your legs as shown in the picture. But keep your back straight. You inhale through left 1. Close your right nostril by thumb of right hand. Inhale large amount of air through the left nostril. The air should be inhaled upto the maximum the diaphragm can move. Inhale as gently as possible. You exhale through right 2. Release the thumb over the right nostril and open it. Close the left nostril by the middle finger and the ring finger of the right hand. Exhale maximum possible air through the right nostril. Diaphragm moves up as you exhale. Exhale as gently as possible. You inhale through right 3. Keep your fingers and thumbs just as described in Process 2. Inhale large amount of air through the right nostril. The air should be inhaled upto the maximum the diaphragm can move. Inhale as gently as possible. You exhale through left 4. Release the fingers over the left nostril and open it. Close the right nostril by the thumb of the right hand. Exhale maximum possible air through the left nostril. Diaphragm moves up as you exhale. Exhale as gently as possible.

Go to Step 1 and repeat the cycle. Above set of processes is called Anulom Vilom Pranayam. Anulom Vilom Pranayam is a also for curing heart diseases, psychosis, kidney disorders etc. VII. Bhramari Pranayam

Step I Sit in a position as shown in the picture. Close your ears with your thumbs, put index finger on your forehead and other three fingers on your eyes. Step II Inhale a deep breath through nostrils Step III While exhaling don't exhale through nostrils. Produce a humming sound of OM like ooooooooooommmmmmmmm till all breath is exhausted. Don't open your lips. Just make a humming sound while your lips are closed. If for any reason you would not like to say om you may say one or anything else. Go to Step II repeat this cycle 5-7 times. VIII. Udageeth Pranayam.

Step I Sit in a position as shown in the picture. Your wrists should be on your knees and your hands should be in Jnan Mudra as shown in the picture. Step II Inhale a deep breath through nostrils

Step III While exhaling don't exhale through nostrils. Produce sound of OM like ooooooooooommmmmmmmm till all breath is exhausted. Do it as you do normally while speaking. If for any reason you would not like to say om you may say one or anything else. Go to Step II repeat this cycle 5-7 times.