MM International School
2025-26
Notes for Yoga Quiz Competitions
Class 6 to 12
History of yoga
Yoga originated in india in pre-vedic period. It is mentioned in Rigveda that yoga was
performed as an Indian tradition. Yoga practice in india is also mentioned in the Upnishads. The
first systematic presentation of yoga-Patanjalis yoga sutra, was written in the second century. A
few centuries later, Kabirdas, Tulsidas and Surdas included yoga in their teachings. Yoga gurus
from india have been instrumental in spreading yoga in the western countries. In the 19th
century Swami Vivekananda spread yoga through his teachings and work. Yoga guru Baba
Ramdev is also credited for making yoga a popular physical exercise all over the word.
Om Chanting
The vibration of ohm recharges the cells and organs of the body with energy. It is said that 30
minutes of om chanting helps to rejuvenate our consciousness and improves memory power.
(How to Practice)
1. Utterance of A affects the spinal cord.
2. Utterance of U affects the thyroid glands.
3. Utterance of M affects the brain and its centre.
The practice enhances the efficiency of the brain cells thereby improving memory power.
“Meditation is uninterrupted thinking of one thought” PATANJALI
“Meditation is the focusing of the mind on some object. If the mind acquires concentration on
one object, it can concentrate on any object whatsoever.” SWAMI VIVEKANAND
Yoga Definition
1. The word yoga is derived from Sanskrit word ‘Yuj’ which means ‘to meet’ or ‘Join’. So
yoga is the union of body with soul.
2. The word yoga means “Unity”. It is derived from the Sanskrit word “Yuj” which means to
“Join”.
Yoga is a science of right living it works on all parts in our body like physically,
mentally & emotionally.
General guidelines for Yoga practices
a. Yogic practice should be performed with a relaxed body and mind.
b. Practice session should start with a prayer.
c. Some yogic practices should be practiced on an empty or one a very light stomach.
d. A mattress, yoga mat, darrie or folded blanket.
e. Clothes should be loose or comfortable as they facilitate easy movement of the body.
f. Select a well-ventilated, clean and non-disturbing place for your practiced.
g. Yogic practices should be learnt under the guidance of experienced teacher.
h. Yoga session should end with Meditation/deep silence and shanty path.
Benefits of yoga
They make the spine and the joints flexible.
They tone up the muscles, glands and internal organs.
They increase the flexibility of muscles.
They increase the energy levels and the immunity of the body.
They normalize the weight and improve the sleeping patterns.
They help in increasing bone density.
It relaxes the nervous system and tones the entire body system.
12 yoga warm-up exercises
1. The windmill
2. Side bends
3. Side deep squats
4. Ski hops
5. Punches
6. High knee jacks
7. Squats
8. Knee touch crunches
9. Burpees
10.Donkey kicks right/left
11.Jumping jack
Satvic -Aahar
The best food according to yogic approach is satvic food. The satvic food is easily
digestible. This is naturally grown, easy to digest and gives energy.
The satvic aahara includes milk, milk product, fruits, dried fruits, vegetables, cereals,
sprouts,pulses, honey, sugar cane, natural and unprocessed sugar and oil.
Q. Importance of yoga in daily life.
1. Yoga improves skin tone.
2. Yoga improves self esteem.
3. Yoga improves your posture.
4. Yoga improves your balance.
5. Yoga improves your flexibility.
6. Yoga gives you more energy.
7. Yoga increases your muscle strength and the body tone-up.
8. Yoga helps boost your immunity system.
9. Yoga increase mental concentration.
10. Yoga improves quality of sleep.
Yoga is a real source to lead a well-knit life. The main theme of yoga is to achieve self-
realization and attaining control over the mind. Yoga helps to provide diseases free life. Regular
practice of yoga develops and purifies the body and mind to its optimal level. It develops ability
to control our sense organs to function properly. It also removes the stress and tensions. Yoga
practice care heart diseases. It also care stomach, liver and kidney diseases. Regular practice of
pranayama control our breathing problems. Some pranayama and practice of meditation
improves our concentration level. Many yoga techniques cure ortho-problems. Yogasana tone-
up the body muscles. It also good for nervous system. Regular practice of yoga gives us sound
mind, body and soul.
Asanas
1. According to patanjali asana means ( Sthirya sukham asanam).
Patanjali defines asana as a bodily posture the conforms to Steadiness ( sthairya) and is also
pleasant and comfortable (sukham) it called Asanas.
2. The term asana means sitting in a particular posture, which in comfortable and which
could be maintained steadily for long time. Asana gives stability and comfort, both at
physical and mental level.
3. Asan of yoga posture from the third steps in ashtanga yoga. Maharishi patatanjali
describes asana in yoga sutras as “ Sthiram sukham Asanam” ,which means that asana is
to stay in position or pose with easy. The purpose of yoga asana is to develop strength,
balance and steadiness of the body which eventually leads to mastery over the mind.
4. The asana are in four stages like standing asanas, sitting asanas, lying on stomach and
lying on back. The asanas are educated to strength the body like forward bending,
backward bending, and sideways bending and to hold the body. 84 lakhs of asanas are
invented till now. We can realize these asanas are invented from the nature and the
surrounding like tree, plant, birds and animals, yoga asanas are not only done for a
particular time but we have to follow in all the situation of the modern life.
a. Asana increase flexibility in our body.
b. Asana improves our breathing systems.
c. Asana increased muscle strength and tone.
d. Asana improved immunity power and energy.
e. Asana helps with depression.
f. Asana boosts memory power.
g. Asana helps relax our nervous system.
h. Asana helps better blood circulation.
i. Asana helps lower cholesterol.
j. Asana saved many diseases.
Pranayama
1. It’s made from two words, pran+Aayam. Here are most important question coming
what is the meaning of pran and what is the Aayam?
Prana is the base of our life line it means breathing and aayam means stop the sometime
our breath. So which kind we take long breathing and make long life. This is definition of
pranayama.
It has three basic components.
1. Puraka 2.Rechaka 3.Kumbhaka
2. Pranayama is the formal practice of controlling the breath which is the source of prana
or vital life force.
Some important pranayama method is here.
3. Pranayama- Pranayama is the control of the process of breathing. It means the
appropriate control over inhalation and exhalation. Basically there are three
constituents of pranayama, puraka ( inhalation), kumbhaka (Retaining the breath) and
rechaka (exhalation). There are various types of pranayama such as ujjai, suryabhedi,
sheetkari, sheetali, bhastrika, bhramari, mucha and plavini. It helps in regulation the
metabolic activities and enhances the function of heart and lungs. It also provides
longevity to life.
Surya namskar
Surya means sun and namaskara means salutation. It is basically salutation the sun through
postures. Surya namaskar is a series of 12 physical postures. These pose stretch various muscles
and spinal column/cord and give flexibility to the whole body.
1. Pranamasan
2. Hast- Uttanasana
3. Pad- hastasan
4. Ashwa sanchalanasana
5. Parvatasana
6. Ashtanga namaskar
7. Bhujangasan
8. Parvatasana
9. Ashwa sanchalanasana
10.Pad- hastasan
11.Hast- Uttanasana
12.Pranamasan
Shukshma vyayam
This group of asana is concerned with loosening up the joints of the body. It Eliminates
energy block in the joints and outer extremities of the physical body and works on the pranic
and the mental level as well.
Method:-
1. Toe bending
2. Ankle bending
3. Ankle rotation.
4. Ankle crank.
5. Knee bending.
6. Knee crank.
7. Butterfly.
8. Chakki chalan.
9. Nauka chalan.
10. Hand clenching.
11. Wrist bending.
12. Wrist joint rotation.
13. Elbow bending.
14. Shoulder Rotation.
15. Neck bending.
16. Neck rotation.
17. Eye rotation.
Benefits:- Shukshama vyayama improves breathing system, reduces stress and weight, controls
blood pressure, improve posture and relax body.
Ashtanga Yoga
(YOGA SUTRAS GIVEN TO US BY PATANJALI)
In patanjali yogsutra – The eight fold path is called Ashtanga yoga. Which literally means
“eight limbs”? Ashta= eight Anga= limb
They direct attention toward one’s health. These eight step’s basically act as guidelines
on how to live a meaningful and purposeful life.
According to the yoga sutra of patanjali, the path of yoga includes eight elements or
parts.
1) Yamas. (Satya, Ahimsa, Asteya, Brahamachar, Aparigrah)
2) Niyams. (Shoucha, Santosha, Tapas, Swadhyaya, Ishwara Pranidhan)
3) Asana.
4) Pranayama.
5) Pratyahara.
6) Dharna.
7) Dhyana.
8) Samadhi.
Yama:- Principles of yama are concerned with one’s social life.
1.Ahimsa 2. Satya 3. Asteya 4. Brahamcharya 5. Aparigraha.
1.Ahimsa:- The word ahimsa literally means not to injure of show cruelty to any creature or
any person in any way whatsoever. Ahimsa is however more than just lack of violence as
adapted in yoga. It means kindness, friendliness and thoughtful consideration of other people
and things.
2.Satya:- satya means “To speak the truth” some children tell lies for fear of facing the truth. If
acceptance is the first condition in change of behavior. Yoga helps in acceptance with deep
awareness.
3.Asteya:- Asteya is the third yama. Asteya means ‘not to steal’ this also means that if we are in
a situation where someone entrusts something to us or confides in us, we do not take advantage
of him or her.
4.Brahmacharya:- Brahmacharya is a movement to words the essential truth. It is used mostly
in the sense of abstinence, particularly in relationship to sexual activity. Brahamacharya
suggests that we should from relationships that foster out understanding or the highest truth.
5.Aparigraha:- The last yama is aparigraha, a word that means something like hands off or not
seizing opportunity. Aparigraha means to take only what is necessary, and not to take advantage
of a situation or act greedy. We should only take what we have earned if we take more we are
exploiting someone else.
Niyama:- The principles of niyama are concerned with one’s personal life.
1. Shouch 2. Santosh 3. Tapa 4. Swadhyaya 5. Ishwarpranidhana
1.Shounch:- In Yoga shaunch means not only physical purity but also mental purity. Children
are particularly sensitive to the negativity in the environment. T.V. and mobile are the big
sources of negativity now a day. So it is necessary to make them awake how to use such
devices. Yoga believes that every scene and talk of outer environment influences our thought
process. This thought process develops our attitude.
2. Santosh:- The second niyama is santosh, modesty and the feeling of being content with what
we have. Literally the word means happiness. There are occasions we work hard to get some
things. We get very disappointed when we don’t get it.
3. Tapa:- Tapa refers to the activity of keeping the body fit or to confront and handle the inner
urges without outer show. Literally it means to heat the body and by doings so, cleanse it.
Behind the notion of tapa lies the idea that we can get rid of the rubbish in our body.
4. Swadhyaya:- The fourth niyam is swadhyaya. “swa” means self. “Adhyaya” means inquiry
or examination. The word swadhyaya literally means to get close to yourself that is to study our
self. It could also mean meditation or contemplation. Lit teaches us to be centered and non-
reactive to the dualities, to burn out unwanted and destructive tendencies.
5. Ishwarpranidhana:- It means surrender and placing oneself at the disposal of God. It means
offering and dedicating all actions and practices to the supreme consciousness.
Ishwarapranidhana is an important tool to develop humility and encourage ness it helps to
reduce the ego or l-ness.
Mudra
The physical body is made up of five elements namely- air, water, fire, earth, and aakash.
Imbalance of these elements disrupts the immunity system and causes disease.
Deficiencies in any of these elements can be made up by connecting one part of the body
with another in a particular manner through mudras.
Thumb=fire
Index=air
Middle=aakash
Ring=earth
Little=water
Shathkarma
The six cleansing processes are called shathkarma. We are Also known as shatkriyas.
These are the purification practices which are applied to clean the body internally. The specific
parts of the body are cleaned by these practices.
The six cleansing processes are Neti, Dhouti, Basti, Trataka, Nouli and Kapalbhati. These
are practiced to clean the organs by using water, Air or Manipulation of certain organs of the
body.
Neti: - Out of the six shuddhikriyas, the cleaning of the nasal path is known as neti. The
aim of the process is to purify the breathing path right from the nostrils to the throat. If the aim
is achieved using water, the process is known as jalneti. If the aim is achieved by using a thread
of cloth (Sutra), then it is known as sutraneti.
Dhouti:- It is another easy method of dhouti. The washing up of the entire track starting
from the mouth to the digestive path at the beginning of the small intestines, that is mouth,
esophagus, stomach etc. are included in this process. One can wash one’s mouth, but in the
daily routine one cannot wash the esophagus or the stomach. There is three process (1) kunjal or
vaman dhouti (2) Dand dhouti (3) vastra dhouti.
Trataka:- There is a shuddhi kriya known as trataka. It is useful for purification of the
mind. Concentrating your eyesight on a bindu (point) without fluttering the eyelids till the eyes
water is known as trataka.
Kapalbhati: - The word kapalbhati is made up of two words, ‘kapal’ meaning skull (here
skull includes all the organs under the skull too) and ‘bhati’ means shining, illuminating.
Kapalbhati is a traditional internal cleansing technique and can be used as a simple warm-up for
format pranayama.
Nauli: - Nauli or Nauli Kriya is a technique for abdominal massage in Hatha Yoga.
Benefits of Nauli are tremendous. It is one of the six purification methods or Shathkarma in
Hatha Yoga. Nauli practitioners can maintain good health and vitality. But mastering this
technique is not easy for beginners. It may take anything from three months to one year to
perfect it depending on your body condition, your zeal and your effort.
Nouli:- Nouli is a powerful technique which massges all the organs in the abdomen , stomach,
liver, spleen, urinary bladder, pancreas, gall bladder and the intestines. This helps to maintain
perfect health of the lower organs.
There are three basic practices in nouli. When theis muscle is isolated the the left it is called
vama nouli and when it is isolated to the right it is called dakshina nouli. When both the left and
right muscles are concentrated to the center, it is called Madhya nouli. Apart from these,
rotation of the muscles is also practiced.
Relationship of yoga and education
The objective of education is to ensure all round development of students. However modern
education system is unable to fulfill the above object. The student today only acquiring
information and knowledge on a number of subjects to which we can state only an intellectual
development. The development of conscience is possible only through a regular practice of
yoga.
Yoga it has been established has very specific educational functions. It helps in achieving
a higher state of consciousness on the evolutionary scale of individual development. It is the
discipline of the body and mind and in that sense it is education because education leads to
discipline.
Objectives of yoga education
The objective of yoga for a student is to encourage them to adopt a positive and healthy life
style for their harmonious development of physical, mental and emotional health. Some aims
and objectives are listed here follows.
1. To develop an understanding of yogic practices.
2. To develop a healthy habit and life system in children.
3. To practice mental hygiene.
4. To possess emotional stability.
5. To integrate moral values.
6. To attain higher level of consciousness through positive experiences leading to higher
truths.
Types of yoga
The prominent yoga types or yoga style are Bhakti yoga, Hatha yoga, Janna yoga, karma
yoga, kundalini yoga, mantra yoga, purna yoga and raja yoga. Some yoga styles are useful for
physical strength whereas some are useful for increasing mental prowess.
Bhakti yoga:- Bhakti yoga is system of yoga in which love and devotion are given emphasis.
Some of the Bhakti yoga traditions do not preach the traditional yoga asanas, pranayama, mudra
or controlled meditation. In its place they lay emphasis on love of God, love of god in man and
surrender to god’s will. These external aids may include pictures of saints, chanting or singing
and use of mantra.
Hatha yoga:- Hatha yoga is said to be the basis of all yoga systems. The word hatha is made of
two words, “Ha” and “Tha”, ‘Ha’ means sun and’ Tha’ means moon. Thus hatha yoga refers to
positive sun and to negative moon currents in the system. Hatha yoga lays emphasis on asanas,
pranayama and dhyana (meditation).
Jnana yoga:- Another popular yoga type is the Jnana yoga. Jnana yoga emphasizes the use of
the mind to surpass the mind. to discern the mind. Jnana yoga is eight-limbed, and its other
seven limbs are detachment, self-discipline, longing for freedom, hearing the truth, reflection
upon that truth, and meditation.
Karma yoga:- Karma yoga lays emphasis on selfless action and service. The underlying
message of karma yoga is very clear humans must always work in harmony with the great
power that controls and runs the
Prayers
In traditional yoga, Prayer is an indispensable part of the discipline. Certain mantras are chanted
at certain postures and poses in order to maximize the effectiveness of yoga.
Method:-
Sit on any dhyanatamak asana. Bend your arms, palms touching with the thumbs against
your throat cavity and your fore- arms pressed against your chest. Close your eyes. Turn your
awareness with- in feel your bodies become relaxed but alert.
Benefits:-
i. Increased lung capacity
ii. Improved immune system
iii. Recharged nervous system.
iv. Reduced Stress.
v. Improved memory.
vi. Increased faith in one
Concentration
Concentration:- Just sit cross legged and join your palms together keep your spine erect and
take deep breaths and focus should only be on your breathing. Take your eyes off your textbook
and shut them for at least two to five minutes. Rid your mind from all worries and see how this
pose can help you improve your focus. You may do this for 15 minutes every day in regular
intervals.
Some asana for concentration:- Padmasan, Siddhasana, sukhasana, vajrasana, shashankasana,
tadasana, namaskar mudra, makrasana, shavasana and etc….
Benefits:-
It benefits short and long term memory.
It helps us to focus power better.
Gives us inner strength.
Choose your own thought
The ability to decide quickly.
Control of your thoughts.
It gives better memory power
It creates better will power.
Pranayama
Pranayama is the formal practice of controlling the breath which is the source of prana or
vital life force.
Some important pranayama method is here.
1. Nadishodhan pranayama:- This pranyama is called anuloma-viloma because alternate
nostrils are used for each inhalation and exhalation. One inhales through the left nostril and than
exhales through the right nostril, then the order is reversed by inhaling through the right nostril.
This pranayama also called nadi shodhan pranayama.
2. Suryabhedan :- learn the two versions of single nostril pranayama, surya bhedana right
nose( sun-piercing breath) and Chandra bhedan left nose (moon – piercing breath).
3. Kapalbhati :- Kapalbhati is a traditional internal cleansing technique and can be used as a
simple warm-up for format pranayama.
4. Sheetali pranayama:- Sheetali pranayama or cooling breath- a pranayama technique that
lower the body temperature by inhaling through the mouth while letting the breath flow in over
the tongue.
5. Ujjaye:- Ujjaye breath is achieved by breathing in and out through the nose while
constricting and glottis at the back of the throat.
Benefits:-
a. It purifies the blood and increase the supply of oxygenated blood to the brain.
b. It helps to regulate the blood pressure.
c. It is beneficial in many diseases such as asthma, high blood pressure, hypertension,
insomnia, pain, heart problems, endocrine imbalances etc.
d. It is beneficial for students as it calms and still the mind and enhances the
concentration and memory.
Bhramari pranayama
The word bhramari is derived from “bhramara” which means a black ‘humming bee’. In this
pranayama. The practitioner makes the sound which resembles the buzzing sound of a black
bee. It is a relaxing pranayama. It soothes the mind, therefore, well for stress management.
Benefits:- Bhramari
1. The sound resonating in the brain is very soothing and removes tension and anxiety.
2. It is very useful to reduce high blood pressure.
3. It pacifies the mind and helps reduce anger, anxiety and insomnia.
4. It helps in enhancing the concentration. It improves memory.
Therapeutic aspect of yoga:-
Clinical studies have lucidly demonstrated the therapeutic potential of Yoga Practice in the
treatment of chronic obstructive pulmonary diseases like asthma and bronchitis. Similar effects
have been found out in low back pain, diabetes, migraine and stress related psychosomatic
disorders.
Yoga is also effective in the management of following disorders
Depression, Obesity, Hypertension, Sciatica, Flatulence, Arthritis, Constipation, CAD, Cervical
spondylosis
Technique of stress management.
Yoga has provided a solution for stress. In this context, we will discuss the role of yoga in
developing a healthy life style by which stress can be managed. Yoga practices become a way
of life, can play an important role in stress management.
Yogic principles of healthy living can be adopted by all irrespective of age, gender,
profession or place. As a way of life, yoga gives direction about food, eating habits, thinking,
recreational means and conduct. Yoga emphasizes on discipline for that you need to make a
positive selection in every sphere of life as what to eat? What to see? What to read? And what
to think?. There are priorities also for management of time in life.
Bandhas
Bandha means to lock, close-off, to stop. In the practice of a bandha the energy flow to a
particular area of the body is blocked. When the bandha is released, this causes the energy to
flood more strongly through the body with an increased pressure.
Benefits:-
As the bandhas momentarily stop the flow of blood, there is an increased flow of fresh
blood with the release of the bandha which flushed away old dead cells. In this way all the
organs are strength renewed and improved.
Bandhas are also beneficial for the brain centre, the nadis and the chakras. The energy
channels are purified blockages released and the exchange of energy is improved. Bandhas
alleviate stress and mental restlessness and bring about inner harmony and balance.
Concentration
Concentration:- Just sit cross legged and join your palms together keep your spine erect and
take deep breaths and focus should only be on your breathing. Take your eyes off your textbook
and shut them for at least two to five minutes. Rid your mind from all worries and see how this
pose can help you improve your focus. You may do this for 15 minutes every day in regular
intervals.
Some asana for concentration:- Padmasan, Siddhasana, sukhasana, vajrasana, shashankasana,
tadasana, namaskar mudra, makrasana, shavasana and etc….
Q. Role of yoga in character building.
Ashtanga yoga encompasses cognitive learning, moral conduct, physiological practices, and
psychological therapy. The stages of asana and pranayama are meant for disciplining the body
and regulating subtle energy flows. In the fifth stage of pratyahara , secondary input is regulated
so that mind is not distracted. The stages of dharna, dhyana and Samadhi are for uplifting one’s
spiritual self and for heightening consciousness.
Relationship of yoga and education
The objective of education is to ensure all round development of students. However modern
education system is unable to fulfill the above object. The student today only acquiring
information and knowledge on a number of subjects to which we can state only an intellectual
development. The development of conscience is possible only through a regular practice of
yoga.
Yoga it has been established has very specific educational functions. It helps in achieving
a higher state of consciousness on the evolutionary scale of individual development. It is the
discipline of the body and mind and in that sense it is education because education leads to
discipline.
Objectives of yoga education
The objective of yoga for a student is to encourage them to adopt a positive and healthy life
style for their harmonious development of physical, mental and emotional health. Some aims
and objectives are listed here follows.
7. To develop an understanding of yogic practices.
8. To develop a healthy habit and life system in children.
9. To practice mental hygiene.
10.To possess emotional stability.
11.To integrate moral values.
12.To attain higher level of consciousness through positive experiences leading to higher
truths.
Q. Importance of yoga in daily life.
Yoga is a real source to lead a well-knit life. The main theme of yoga is to achieve self-
realization and attaining control over the mind. Yoga helps to provide diseases free life. Regular
practice of yoga develops and purifies the body and mind to its optimal level. It develops ability
to control our sense organs to function properly. It also removes the stress and tensions. Yoga
practice cure heart diseases. It also cure stomach, liver and kidney diseases. Regular practice of
pranayama control our breathing problems. Some pranayama and practice of meditation
improves our concentration level. Many yoga techniques cure ortho-problems. Yogasana tone
up the body muscles. It also good for nervous system. Regular practice of yoga gives us sound
mind, body and soul.
Ardha matsyendrasana
ASANA NAMES Gomukhasana
Tad asana Konasana
Vrikshasana Hanumanasana
Virbhadrasana
Natrajasana Bhujangasana
Trikonasana Shalabhasana
Parivrat Trikonasana Dhanurasana
Kati Chakrasana
Ardha Kati Chakrasana Shavasana
Ashwa sanchalanasana Makrasana
Garudasana Yog nidra
Pad Hastasana
Parvatasana Uttana padasana
Eka Pad Pranamasana Pawan muktasana
Urdhva pranamasana Naukasana
Urdhva hastottanasana Setubhandhasana
Chakrasana
Padmasana Viprit Karni Mudra
Ardha padmasana Sarvangasana
Baddhapadmasana Halasana
Siddhasana Karnapidasana
Sukhasana
Yogmudra Bakasana
Purna Matsyendrasana
Paschimottanasana Garbhasana
Janusirasana Kukkutasana
Supta Vajrasana Shirshasana
Sinhasana Mayurasana
Padma mayurasana
Tulasana Padma sarvangasana
Matsyasana Padangusthasana
Kurmasana
Vristitapada Bhoonamanasana
Bhunamanasana
Utthita padahastasana
Vajrasana
Bhadrasana
Gorakshasana
Shashankasana
Ushtrasana
Mandukasana
Uttana Mandukasana
BANDH
PRANAYAMA Uddiyana Bandh
Jalandhar Bandh
Moola Bandh
Surya bhedan Pranayama Maha Bandha
Nadishodhan Pranayama
Kapalabhati Pranayama MUDRA
Gyana mudra
Chin mukra
BhastrikaPranayama Viprit Karni Mudra
Bhramari Pranayama Yogmudra
Ujjayi Pranayama Shambhavi Mudra
Sheetali Pranayama Kaki mudra
Sheetkari Pranayama Khecharimudra
MurchhaPranayama
