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B. Vastrika Pranayama

Activity 9.2

1. Sit in Bajrasana or Sukhasana as in the
picture.

2. Straighten your back while sitting.

3. Bend the arms of both hands and bring
the fists towards the shoulders.

4 . Straighten your arms and take a deep
breath.

5. Drop the abdomen and chest down
quickly and exhale abruptly.

6. Repeat this action for about 20 times.

7. Put your hands on your knees and breathe in a relaxed state.

Bhastrika Pranayama is a yoga practice of inhaling and exhaling
without moving the head and only rnoving the stomach and chest.
Its practice provides easy supply of oxygen to the body and increases
lung capacity and helps remove contaminants from the body. It also
prevents respiratory diseases.

9.4 Practice of Setubandasana, Makarasana and Halasana

A. Setubandasana

1. As in the picture, first sleep on a mat.

2. Lift your hip with the help of the leg while exhaling.

3. With the help of the head and shoulders, lift the other part of
the body in the air while leaning against the mat.

4. Slowly lift the head with the help of your hands.

5. Stay in this position for five to 10 seconds.

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