BREATHING EXERCISE

HAND IN AND OUT BREATHING:

• Stand erect in with keeping your feet together
• Raise your arms at shoulder level in front with bringing palms together
• While inhaling, stretch your arms sideways horizontally
• With exhalation, bring your arms forward with joining palms
• This is one round, repeat the same for 4 more rounds

HAND STRETCH BREATHING:

• Stand erect in Samasthiti
• Bring your hands in front of the chest, interlock your fingers and place it on the chest
• Breath normal with closed eyes
Stage 1: Horizontal
• With inhalation, stretch your arms straight at shoulder level
• At same time turn your interlocked palms facing outwards
• While exhaling bend your elbows and bring your palms back to chest
• This is one round, repeat the same for 4 more rounds

Stage 2: Diagonal
• While inhaling, stretch your arms at forehead level diagonally
• At same time turn your interlocked palms facing outwards
• While exhaling bend your elbows and bring your palms back to forehead
• This is one round, repeat the same for 5 rounds

Stage 3: Vertical
• Place your interlocked fingers on your head
• With inhalation, stretch your arms above the head vertically
• At same time turn your interlocked palms facing outwards
• While exhaling bend your elbows and bring your palms close to nose tip
• Repeat the same for 5 rounds

NOTE- Breathing should be synchronized with the body movements

Be aware of the body movements while breathing

SKANDHACHAKRA (Shoulder Rotation)

 • Sit in a comfortable pose and place the fingers of both hands on the shoulders of same
side
• Now rotate both the elbows in a large circle
• Try to touch your elbows in front of the chest
• While inhaling move your elbows upward, arms touching the ear
• With exhalation, let your arms come down, touching the sides of trunk
Benefits:
• It is helpful in increasing lung capacity
• It relieves the shoulder strain
• It is also beneficial for cervical spondylitis and frozen shoulder

VAKSHSTHALA SHAKTI VIKASAKA (Developing the Chest) I

• Stand erect with feet together, arms by the side with palms turned backwards
• With inhalation raise your arms up and bend backward as much as you can
• Slowly exhale and come back to initial position

VAKSHSTHALA SHAKTI VIKASAK (Developing the Chest) II

• Stand erect with feet together
• While inhaling bend backward and stretch your arms behind as far as you can
• Now with exhalation come back to original position
Benefits:
• It strengthens the muscles of lungs and heart
• This exercise is beneficial in lung diseases like asthma, tuberculosis and bronchitis
• It stimulates cardiac plexus
NOTE- Both exercises have same advantages

MARJARI (Cat Cow Stretch)

• Stand on your knees, with leaning forward place your palms on the floor at shoulder
level distance
• Hands should be in line with knees
• While inhaling raise your head up and depress the spine with expanding the chest
• Now while exhaling lower the head and stretch your spine upwards at end contract
your abdomen
Benefits:
• It improves flexibility of spine and neck
• Strengthens the muscles of chest and shoulder
NOTE- Do not bend your elbows & keep your arms and thighs perpendicular to the floor
SHASHANK BHUJANG ASANA (Striking Cobra Pose)
• Assume marjari asana, now let your chest rest on your thighs, with arms outstretched
in front of the shoulders, move into shashankasana
• Then without moving your palms, with inhalation slowly slide your chest forward and
upward, as straightening arms and lowering the pelvis
• In final pose, straighten your arms, back arched and raised head in bhujangasana, now
slowly raise your buttocks and move backwards, returning to shashankasana
Benefits:
• It strengthens the abdominal and pelvic region
• It improves the functioning of visceral organs
• It is useful in relieving back pain
NOTE- throughout the practice, the position of the hands should not change

SURYA NAMASKAR (Salutations to the Sun)

Surya namaskara is a complete package in itself, including asana, pranayama, and
mantra etc. It is composed of twelve poses in a sequence benefitting physically and mentally
Step 1: PRANAMASANA (Prayer Pose)
Mantra: Om Mitraya Namah
• Stand erect with feet together and eyes closed
• Slowly bend your elbows, bring your palms together in front of chest in namaskara
mudra
• Keep your whole body relaxed
Benefits:
• It establishes calmness and concentration
Step 2: HASTA UTTHANASANA (Raised Arms Pose)
Mantra: Om Ravaye Namah
• Keep your both legs little apart
• With inhalation, raise your both arms above the head
• Keeping your both arms straight, slowly bend backward
Benefits:
• It stretches abdominal muscles & opens the lungs
• It improves digestion and spinal nerve tone
Step 3: PADAHASTASANA (Hand to Foot Pose)
Mantra: Om Suryaya Namah
• Now join your feet and while exhaling bend forward
 • Try to touch your palms to the floor and forehead to the knees with keeping it straight
• Do not strain
Benefits:
• It improves digestion and helps in weight loss
• It helps to remove constipation and improve blood circulation
NOTE- People with backache should not bend completely, bend up to 90 degrees placing
your palms on your knees
Step 4: ASHWA SANCHALANASANA (Equestrian Pose)
Mantra: Om Bhanave Namah
• Place your palms beside the feet
• While inhaling stretch your right leg back as far as possible with knee touching the
floor
• At the same time, bend your left knee, keeping it in the same position
• Bend your head backward, back arched and gaze at eyebrow center
Benefits:
• It strengthens leg muscles and induces body balancing
• It massages abdominal organ
Step 5: DANDASANA (Plank Pose)
Mantra: Om Khagaya Namah
• Placing your palms firm at same position, bring your left leg back with toes tucked in
• Lengthen and straighten whole body from head to heels in one line
• Engage your abdominal muscles to maintain this posture
Benefits:
• It strengthens abdominal muscles
• It also strengthens lower back muscles
NOTE- People with chronic back and shoulder pain should avoid this practice
Step 6: ASHTANGA NAMASKAR (Eight Limbed Salutation Pose)
Mantra: Om Pushne Namah
• Keeping your toes tucked, first lower your knees, then chest and chin to the floor
• Buttocks, abdomen and thighs should be raised, elbows pointing upward
• There is no breathing, hold your breath outside in this pose
Benefits:
• It strengthens the arms and shoulders muscle
• It can be effective in treating respiratory congestion as chest expands
Step 7: BHUJANGASANA (Cobra Pose)
 Mantra: Om Hiranyagarbhaya Namah
• Lower your hips to the floor
• With inhalation straighten your elbows and raise your torso, arching the spine
backward
• Now bend your head back and gaze at eyebrow center
Benefits:
• It strengthens the lungs and abdominal muscles
• It improves spine flexibility and stimulates digestion
Step 8: PARVATASANA (Mountain Pose)
Mantra: Om Marichaye Namah
• Keep your palms and feet in same position
• While exhaling, slowly raise your hips up
• Try to touch your heels to floor and acquire the mountain pose
• Keeping your arms and knees straight and try to gaze at navel
Benefits:
• It strengthens the muscles of arms and legs
• It stimulates the circulation in upper spine
Step 9: ASHWA SANCHALANASANA (Equestrian Pose)
Mantra: Om Adityaya Namah
• While inhaling, bring your right foot forward between both palms and bend your right
knee
• At the same time lower the left knee, touching the floor
• Bend your head backward, back arched and gaze at eyebrow center
Benefits:
• It strengthens leg muscles and induces body balancing
• It massages abdominal organ
Step 10: PADAHASTASANA (Hand to Foot Pose)
Mantra: Om Savitre Namah
• Bring your left foot forward and straighten the knees
• while exhaling, bend forward and try to touch your forehead to the knees
• Do not strain in this position
Benefits:
• It improves digestion and helps in weight loss
• It helps to remove constipation and improve blood circulation
NOTE- Advantages and precautions are similar as step 3
Step 11: HASTA UTTHANASANA (Raised Arms Pose)
Mantra: Om Arkaya Namah
• With inhalation raise your torso and both arms above the head
• Keeping your both arms straight, slowly bend backward
Benefits:
• It stretches abdominal muscles & opens the lungs
• It improves digestion and spinal nerve tone
Step 12: PRANAMASANA (Prayer Pose)
Mantra: Om Bhaskaraya Namah
• With exhalation, come back from arched position and feet together
• Slowly bend your elbows, bring your palms together in front of chest in namaskara
mudra
• Keep your whole body relaxed with closed eyes
Benefits:
• It establishes calmness and concentration

STANDING POSTURES
TADASANA (Palm Tree Pose)
• Stand erect with feet apart by 10 cm
• Place your palms on top of the head with fingers interlocked
• Now with inhalation straighten your arms and turn your palms facing upward
• Simultaneously, raise your heels and balance on your toes
• While exhaling bring your arms down on top of the head and also lower the heels
Benefits:
• It helps to improve balance and concentration
• It stretches the intercoastal and abdominal muscles
• It is helpful in increasing height in children
NOTE- Fix your eyes at one point to maintain balance

ARDHA CHAKRASANA (Half Wheel Pose)

• Stand erect with feet 10 cm apart
• Place your palms on your waist to support your back
• Now while inhaling, bend backwards and drop your head back as well
• As you exhale, come back to initial position
 Benefits:
• It makes your spine flexible and strengthens spinal muscles
• It opens the chest and beneficial for cervical spondylosis patients
NOTE- Patients with High BP should not drop their head back

SITTING POSTURES
GOMUKHASANA (Cow’s Face Pose)
• Sit comfortably with straight legs
• Bend your left knee, and bring your left leg under right thigh, left heels touching right
hips
• Then bend your right knee, placing right leg over left thigh, let your knees align right
over left
• Now with inhalation, bring your left hand behind your back and right arm over the
shoulder
• Try to clasp your fingers of both hands behind the back
• Keep your spine erect, head back and eyes closed
• Unclasp your hands and repeat the same with left knee up and left arm over the
shoulder
Benefits:
• It improves functioning of the lungs
• It relieves backache and shoulder stiffness

USHTRASANA (Camel Pose)

• Sit in vajrasana, then stand on your knees, keeping it apart
• Now while inhaling, lean backward, slowly bring your right palm to your right heel
and left palm on your left heel
• Push your abdomen forward and drop your head backward
• Try to relax in final position, do not strain
• Slowly come back to initial position by releasing your hands from the heels, one by
one, then relax in shashankasana
Benefits:
• It stretches the abdominal as well as intercoastal muscles
• It stimulates spinal nerves
• It tones the organs located in throat region
NOTE- People with severe back pain should practice it under guidance

PRONE POSTURES
BHUJANGASANA (Cobra Pose)
 • Lie down on your mat with abdomen support, legs straight, feet together and soles
facing upward
• Place your palms on the floor beside the chest, fingers pointing forward
• With inhalation slowly raise your head, straighten your elbows and raise your trunk as
much as you can
• Arch your spine and neck backward, then be in final position for a while
• Now with exhalation return back to initial position
Benefits:
• It is helpful in removing backache and strengthen the back muscles
• As it stretches intercoastal muscles, it can relieve respiratory system
• It massages abdominal muscles and improves digestion
NOTE- People with peptic ulcer, hernia, and intestinal TB should practice under guidance

DHANURASANA (Bow Pose)

• Lie down with abdomen support, feet together and arms beside your body
• Now bend your knees and catch your ankles
• While inhaling push your legs away from body, lift your thighs, chest and chin
• Keep your arms straight and arch your spine
• Hold this position for a while, then slowly release with exhalation and relax
Benefits:
• Dhanurasana is helpful in relieving chest ailments like asthma
• It tones the liver, pancreas and adrenal glands
• It improves digestion and removes chronic constipation
NOTE- People suffering from Hypertension, hernia or ulcer, should avoid this practice

SUPINE POSTURES
SETUBANDHASANA (Bridge Pose)
• Lie down in supine position
• Bend your both knees and bring your heels close to buttocks
• Keep your legs separated and clasp your ankles
• Now with inhalation, raise your trunk and buttocks upwards
• Hold the position for few seconds, then exhale and release
NOTE- People with cervical problems should avoid this practice

SARALA MATSYASANA (Simple Fish Pose)

• Lie down in supine position with feet together
• Stretch both legs straight, toes pointing forward
 • With inhalation arch your spine and rest your crown of the head on floor with arms
support
• Exhale and return back to initial position
Benefits
• This practice is useful in asthma and bronchitis
• It is useful for abdominal ailments and removes constipation
• It also stimulates thyroid and thymus gland and boost the immunity
NOTE- People with heart problems should avoid this practice

KAPALBHATI (Skull Shining Breath)

• Sit in comfortable posture, spine erect and palms resting on the knees
• Close the eyes and relax the whole body
• Take a deep inhalation and expand your abdomen, after the inhalation start exhalation
through both the nostrils with contraction of abdominal muscles
• The inhalation should be passive with spontaneous relaxation of abdomen, and
exhalation should be active with sound and contraction of abdominal muscles
• After completing 10-20 rapid breath, inhale deeply and exhale completely
• This is one round of kapalbhati.
Benefits:
• Kapalbhati gives cleansing effect to lungs and remove excessive phlegm
• This practice is good for respiratory disorders such as Asthma and Bronchitis
• It strengthens the nervous system and digestive system
NOTE- Avoid this practice those who suffering from Heart problems, high blood pressure,
vertigo, epilepsy or hernia.

PRANAYAMA
The word pranayama is comprised of two words Prana + Ayama. ‘Prana’ means vital
energy or life force and ‘Ayama’ means expansion or extension, therefore Pranayama is
extension or expansion of dimensions of prana. The techniques of pranayama, which is
alteration in length and pace of breathing helps in activation and regulation of life force
beyond the normal boundaries and limitation.
YOGIC BREATHING
Stage- 1 Abdominal breathing
• Sit in any comfortable pose with spine erect and eyes close
• Inhale slowly and deeply with little or no sound of breath can be heard
• Inhale slowly, allowing the abdomen to expand completely
Stage- 2 Thoracic Breathing
 • At the end of the abdomen expansion, start expansion of chest outward and upward
• Feel the air reaching to the lower lobe of the lungs
• Expand the thoracic muscles with little more inhalation and expansion of upper
portion of lungs
Stage- 3 Clavicular Breathing
• After thoracic breathing, little more inhalation and clavicle and shoulder should move
up slightly
• Rest of the body should be relaxed. There should be no jerk or unnecessary strain
Stage- 4 Exhalation
• Now start exhaling, first relax the clavicle and shoulder muscles, then contract the
thoracic muscles downward and inward
• Next, relax the abdomen muscles by pulling it towards the spine
• This is one round of Yogic Breathing
Benefits:
• This cause expansion of lungs, which gives massage to lungs
• It improves the oxygenation and circulation of blood
• This practice is useful for obstruction airways disease such as asthma

NADISHODHANA (Alternate Nostril Breathing)

Hand Position: Pranav Mudra
• Put the right hand up in front of your face, fold the index and middle finger to the root
of the thumb
• Put the thumb above the right nostril and ring finger above the left nostril
• With the help of these fingers block the flow of breathing alternately by pressing the
nostrils
• Using this hand gesture, perform the alternate nostril breathing as instructed below
Pranayama Technique
• Sit in any comfortable meditation posture, keep the spine erect and eyes close
• Adopt Pranav Mudra with right hand and place left hand above the left knee in chin or
jnana mudra
• Begin with the equal inhalation and exhalation ratio 1:1
• Close the right nostril with thumb and inhale through left nostril
• Now, close the left nostril with ring finger and release the pressure of thumb from
right nostril, and slowly exhale through right nostril
• Next, inhale through the right nostril
• At the end of the inhalation, close the right nostril and open the left nostril and exhale
slowly and deeply
• This is one round of Nadishodhana Pranayama.
 Benefits:
• The slow and deep breathing in this technique, makes the respiration more efficient
• The equal ratio of inhalation and exhalation, helps the people with respiration
problem like Asthma and bronchitis
• Established the calming effect on brain and heart, and helps to improve the
cardiovascular and nervous disorders
NOTE- Longer exhalation and retention of breath is not recommended to people with
heart problems

BHRAMARI PRANAYAMA (Bee Breath)

Hand Position: Shanmukhi Mudra
• Raise the arms in front of face with elbow pointing sidewise
• Close the ears with thumbs, eyes with index fingers, the nostrils with middle fingers
and mouth by placing the ring finger above and little finger below the lips
Technique:
• Sit in comfortable posture, with head and spine straight
• Close the eyes and adopt Shanmukhi Mudra, and relax the whole body
• Inhale through both the nostrils
• Exhale slowly with humming sound like bees
• The humming sound be smooth and continuous throughout the exhalation
• This is one round of bhramari pranayama
Benefits:
• Bhramari Pranayama relieves stress, anger, anxiety and insomnia
• It increases the healing capacity if body
• The humming sound creates a soothing effect to nervous system and visceral organs
Contraindication:
• Bhramari should not be perform in lying position
• People suffering from depression and severe ear infection should not practice this
pranayama