1. BASILICA (quick chest breathing)           

Through the nose, inhale deeply, filling and expanding the bronchi of the lungs. Then, forcefully and quickly exhale, contracting the chest as the breath goes out. Do not strain. Passively allow the next inhale to take place, again allowing the chest muscles to expand. The inhalation is spontaneous while the exhalation is strong and active. Start with one round of 20 and build to 2 rounds of 20, when, you feel comfortable. When the practice complete, take a final exhale, pause in the breath, sit quietly and observe the results.

BASILICA removes toxins, increases digestion and circulation and provides lightness and brightness to the mind.

Contraindications: pregnancy, menstruation, chest pain, and recent history of epilepsy.

2. KAPALABHATI (quick diaphragmatic breathing)

Sit in a comfortable position. Gently close the eyes. With the hands resting on the thighs near the pubic bone, palms facing up, draw each thumb into its respective palm, and wrap the fingers around it. Bring the knuckles of both hands to touch each other to form a mudra (hand gesture).

Through the nose, inhale deeply, filling and expanding the abdomen. Then, forcefully and quickly exhale, contracting the abdominal muscles as the breath goes out. Do not strain. Passively allow the next inhale to take place, again allowing the abdominal muscles to expand. The inhalation is spontaneous and involves no effort while the exhalation is strong and active.

Start with one round of 20 repetitions, and over time, when the practice feels comfortable, begin to gradually increase the number of repetitions to 50 or 100. When the practice is complete, sit quietly and observe the effects. Rest for two minutes before continuing with the next pranayama.                                                                    

Kapalabhati brings alertness, removes sensory distractions from the mind, cleanses the lungs, strengthens the nervous system, and tones the digestive organs, thereby improving agni (digestive fire) and appetite.                                                .

Contraindications: pregnancy, menstruation, chest pain, extremely high blood pressure, and recent history of epilepsy.

3. ANULOMA VILOMA
This exercise should be done on empty stomach

Sit in a comfortable position. In this practice, only the right hand is used to alternately close off the nostrils.

Bend the right arm and bring the elbow to shoulder height (to keep the axilla open). Exhale completely through both nostrils. Close the right nostril with the thumb and take a fast and deep inhalation into the chest through the left nostril. At the top of the inhalation, close the left nostril with the ring finger, release the thumb from the right nostril, and exhale vigorously through the right nostril. Without changing the position of the finger and thumb, inhale quickly through the right nostril, and at the top of the inhalation close the right nostril with the thumb, release the ring finger from the left nostril and exhale vigorously through the left nostril. This completes one round. Continue by repeating the cycle, starting again with an inhale through the left nostril.      

Begin with 10 rounds, and once you feel comfortable with the practice, gradually increase the number of rounds to 20. After completing the rounds, sit quietly, relax and breathe without any effort. Notice and enjoy the automatic longer suspension of the breath. This is called kewal kumbhaka. During the suspension of the breath, cellular breathing starts. Every cell is breathing prana. Feel both the brain expanding with awareness and the lightness of the body. Rest in this after-effect for two minutes before starting the next pranayama.

Practice this breathing on a daily basis, and within a few months results will be evident. This exercise clears the sinuses, brings high levels of vitality to visceral organs, regulates agni (the digestive fire), decreases cholesterol levels, strengthens the immune system, brings clarity to the mind and induces contentment and serenity.

Contraindications: pregnancy, menstruation, chest pain, extremely high blood pressure, and recent history of epilepsy.

4. BHRAMARI

Sit in a comfortable position with an erect spine. Close the lips gently, keeping the teeth from touching, and bring the tip of the tongue to the space behind the upper front teeth. Close the ears with the thumbs and close the eyes, placing the ring, middle and little finer on the eyelids. Then, place the index fingers above each eyebrow. Bring the neck straight, take a deep inhalation through both nostrils, and with the chin pulled in and down towards the chest, slowly exhale while making a steady, low-pitch "hmmm" sound at the back of the throat (like a humming bee).

Repeat this practice 5-10 times. Then, release the fingers, return to normal breathing and observe any changes that have occurred. Let the vibrations fill your entire head and extend to the body, becoming one with the sound.

This practice helps calm down the mind and allow one to feel centered. It helps with throat ailments, relieves stress, reduces blood pressure, soothes the nerves and induces good sleep.

Contraindications: pregnancy, menstruation, chest pain, extremely high blood pressure, and recent history of epilepsy.

5. UJJAYI PRANAYAMA

Sit in a comfortable position. Rest the hands on the thighs. Allow thumb and index fingers to touch. Gently close the eyes and inhale deeply, creating a high-pitched sound by bringing the tongue towards the soft palate (mouth stays closed). This sound may resemble the blowing of a conch. At the start of the inhalation, begin to slowly raise the right hand with an open palm facing forward and fingers pointing up, slowly stretching the arm and hand towards the heavens as the inhalation continues (this directs kundalini shakti to ascend into the crown). At the top of the inhalation, bring the right elbow to shoulder height (to keep the axilla open) and close off the right nostril with the right thumb. Quickly exhale completely through the left nostril.

Repeat this 5-10 times, making sure that the exhalation comes only through the left nostril.

This exercise stimulates udana vayu (the upward flow of air), improves memory, strength, color and complexion, and brings calmness and softness to the organs and to the body as a whole.

Contraindications: pregnancy, menstruation, chest pain, extremely high blood pressure, and recent history of epilepsy.

6. LION POSTURE (2 times)

          HARE OM

Utter the mantra Hare Om. Start in a comfortable seat; looking down; raise your head as you say the mantra, with your head and eyes lifted to the sky as you utter the final syllable of OM.

7. SIMPLE JOINT EXERCISES:

1. SHOULERS: Sitting comfortably, place the hands on the shoulders, fingers resting softly towards the front body. Initiating the movement from the shoulder joints, slowly make circles forward 10 times, then backward 10 times.
   
   
2. ANKLES and KNEES: Seated with legs outstretched, simultaneously rotate both ankles clockwise, then counterclockwise, 10 times in each direction. Raise the right leg, clasp the hands behind the right thigh and draw the knee slightly towards the chest, Rotate the leg from the knee to the foot, 10 times in each direction. Switch legs and repeat.
   
   
3. SIDE BODY: Sitting comfortably, raise the hands over the head and clasp open hands together, fingers pointing straight up with crossed thumbs, Stretch the body from the hips slowly to the right, then to the left for a total of six times to each side. This is a famous yogic movement that opens the charkas.

Sit quietly and continue with your regular mediation practice.