Practices

Position 1 – Exhale

Position 2 – Inhale

Position 3 – Exhale

Position 4 – Inhale

Position 5 – Exhale

Position 6 – Inhale

Position 7 – Exhale

Position 8 – Retain out

Position 9 – Inhale

Position 10 – Exhale

Position 11 – Inhale

Position 12 – Exhale

Position 1 – Exhale

Position 2 – Inhale

Position 3 – Exhale

Position 4 – Inhale

Position 5 – Retain in

Position 6 – Exhale

Position 7 – Retain out

Position 8 – Inhale

Position 9 – Exhale

Position 10 – Inhale

Position 11 – Retain in

Position 12 – Exhale

Position 13 – Inhale

Position 1 – Exhale

Position 2 – Inhale

Position 3 – Exhale

Position 4 – Inhale

Position 5 – Exhale

Position 6 – Retain out

Position 7 – Inhale

Position 14 – Exhale

Gesture of Knowledge

Gesture of Consciousness

Attitude of the womb

Fierce gesture

Balancing breath – Psychic Network Purification

Cooling breath – Sheetali

Hissing breath – Sheetkari

Humming Bee Breath – Bhramari

Bellows Breath – Bhastrika

Position 8 – Exhale

Position 9 – Inhale

Position 10 – Exhale

Position 11 – Inhale

Position 12 – Exhale

Body Stillness

Ajapa Japa

Aum Chanting

Heart Gesture – Hridaya Mudra

Nosetip Mudra – Nasagra Mudra

Nosetip gazing – Nasikagra drishti

Tongue lock – Khechari mudra

Eyebrow centre gazing – Shambhavi Mudra

Throat lock – Jalandhara Bandha

Abdominal Contraction – Uddiyana Bandha

Perineum Contraction – Moola bandha

The Great Lock

Yoga Nidra – the stages

SWAN technique

Trataka – Steady gazing

Jala Neti

Cleansing breath – Kapalbhati