Page 96 - Health & Physical edu- 8

which we can practice slowly or fast at our convenience. But practising this exercise
quickly by unhealthy people could be dangerous. It helps to make nervous system
and circulatory system active. It refreshes our mind and improves concentration. It
cures diseases such as common cold, cough, asthma, allergy, etc.

Steps for Bhastrika

Step 1: Sit comfortably on flat ground keeping your back straight.

Step 2: Close your eyes, take deep breath through both nostrils
(two and half seconds) and fill the lungs with air and then
exhale the air taking it at the same time. Generally, one cycle
is completed within 5 seconds and 12 cycles are completed in 5
minutes. It is better to perform this exercise daily 2-5 minutes.

Step 3: In the beginning, it can be practiced 3/4 minutes in the
morning and in the evening. When you become experienced, it can be practiced

daily for 10/12 minutes.
2. Kapalbhati
Kapalbhati is a type of pranayama. Deoxygenated air is exhaled and oxygenated

air is inhaled during this exercise. It improves the function of the lungs and other
respiratory system. It removes toxins from the body and helps to clean the internal
system. It improves the functioning of digestive system and is beneficial for
gynecological diseases. It increases memory power too. People with heart diseases,
hernia, asthma, dizziness and surgery of stomach and chest in the period of less
than 6 months should not practice this exercise.

Steps for Kapalbhati

Step 1: Sit on the flat floor and fold your legs. Keep the trunk straight and close the
eyes. Keep the right palm on right knee and left palm on left knee.

Step 2: Take deep breath and exhale with all your force so your stomach will go
deep inside and again in hale. This process should be done
in each second so that there will be 60 times in a minute.
In the beginning, practice it for 2 minutes and then after
it can be practiced for 5/10 minutes and can be prolonged

up to 20 minutes daily.
92 Health & Physical Education, Class-8