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9. Rotate the head clockwise and anticlockwise five to six times.
10. Finally, shake both hands and knees for two minutes.

9.3 Bhramani and Vastrika Pranayan1a

Pranayama is the act of moving, spreading and controlling the
move1nent of breath. Prana refers to various types of life force
including breath, while aayam refers to the operation and control of
those life forces.

A. Bhramani Pranayama

Activity 9.1

1. Sit comfortably in Padmasana or
Sidhasana for meditation yoga as
shown in the picture.

2. Straighten your back while sitting.

3. Inhale and exhale keeping the body
in a relaxed position.

4. Do not clench your teeth with your
mouth closed.

5. Close your eyes by putting your index
fingers in both ears. If necessary, you can cover your eyes with
your fingers.

6. Take a deep breath, inflate your lungs and make a deep
Bhun .......... sound from your throat for ten to 15 seconds to
vibrate in your brain.

7. In this way, repeat it five tinies with the sound of Bhun ..... , like
the sound of a bee.

Practising Bhra1nari Pranayama helps to reduce stress, anxiety, anger
and depression. It also helps to reduce blood pressure and remove
throat diseases.

142 Henltl1, Pliysirnl m1d Crentive a.l'ts, grade 8