SR NO ACTIVITY

BHASTRIKA
• Sit in Padmasana (Lotus Pose).Take a deep breath and fill your lungs with air
• Release the breath after counting till five.Now begin practicing the technique by
inhaling and exhaling with force and mimicking the panting activity.
• In this inhaling and exhaling should take the same length of time-2.5 seconds to
1 breathe in and 2.5 seconds to breathe out. While you breathe in (inhale) assume
that you are taking in positive energy and vibrations, and that you are being
energized by them.
• During breathe out (exhale), imagine that you are taking out all the toxins from
our body and find. (feel that during breathe out all the toxins comes out through
your breathe)

ANULOM-VILOM
• Anulom Vilom Pranayama is very easy to do, first of all, close your eyes and sit in
Padmasana and rest your hands on your knees.
• Close the right nostril with the right thumb. Inhale slowly through the left
nostril, inhale the oxygen as much as you can, this will fill your lungs with air.
2 • Remove your thumb from your right nostril, as you remove your thumb from
right nostril just exhale.
• When you exhale use your middle finger to close your left nostril then inhale
with our right nostril and remove thumb from the right nostril then exhale. Be
focused and concentrate on your breathing.

KAPAL BHATI
• First, sit on the Padmasana and close your eyes and keep the spine straight.
• Now take a deep breath (inhale deeply) through your both nostrils until your
lungs are full with air.
3 • Now Exhale through both nostrils forcefully, so your stomach will go deep inside.
As you exhale you feel some pressure in your stomach.without inhaling
additional breath
• While the process of exhaling there is a hissing sound, at this point try to think
that your disorders are coming out of your nose.Repeat this process for 5 minutes.
ONE TIME INHALE & THEN ONLY EXHALE BY PUMPING MOVEMENT OF STOMACH.

GOMUKHASANA:
• Sit on the floor with your legs together -In Sukhasana
• Slide your left foot under your right knee to the outside of your right hip.
Then cross your right leg over the left, stacking the right knee on top of the left,
and bring your right foot to the outside of your left hip.
• stretch your right arm straight out to the right while keeping it parallel to the
floor.Rotate your arm inwardly; This will roll your right shoulder slightly up and
forward.
4 • Sweep your arm behind your Back , then work your forearm up your back
until it is parallel to your spine.
• Now stretch your left arm forward, pointing toward the opposite wall and
parallel to the floor.Turn your palm up and stretch your arm straight up toward the
ceiling with your palm turned back.
• Lift actively through your left arm, bend your elbow and reach down for your
right hand.
• Keep your trunk erect and your shoulders straightened. Try to keep your left
arm right beside the left side of your head.
IMAGE DURATION &
FREQUENCY

To begin with,
practice at least 21
times (one round of
inhalation and
exhalation will
count as one time).

Tobe Performed for

5 minutes.

Tobe Performed for

5 minutes.

To be performed
once a day,
maintain for 30-60
seconds as per your
comfort.