PRANAYAMA :

● SURYA NADI ( Left {thumb} on your nose and right hands up [up and down motion]
)
● CHANDRA NADI (Right{index finger}on your nose and left hands up [ up and down
motion ] )

● SUDARSHAN PRANAYAMA: Both hands up and down motion

● ANULOMA
● VILOMA : Close your nostrils from the left side , take the breathe in, hold it,and
leave it from the left side.

● BRAHMARI : Hold your thumb at the side of the brain,two fingers at eyes, and two
fingers on forehead, and the sound from mouth is needed.
● KAPALBHATI : Hold your hands in the middle of your stomach and let breath and
sound from your mouth.

● SHEETALI : Fold your tongue and create sound.

● SHITKARI : create a sound from both sides.

SITTING POSITION YOGAS :

● VAJRASANA : Sit on your knees and hands at the back.

● SHASHANKASANA : Sit on your knees ,hands at back and bend your head.
● USHTRASANA : Bend on your knees, hold your legs with your hand from the
backside.

● STANDING YOGAS :

● VRIKSHASANA : Left leg on knees and both hand up straight in 🙏 position.

● TALASANA : Stand straight,bend and raise your hands.

● ARDHAKATI CHAKRASANA: One hand at knees,half bend, and one hand up .

SLEEPING YOGA :

● MAKARASANA : Sleep straight up on your stomach, turn your face on the left side.

● BHUJANKA SANA: While sleeping on your stomach,bend your head backwards.

● DHANURA SANA: Sleep on your stomach and hold your leg.