YandPf

YOGA AND PRANAYAN PRACTICE

Instructor: Ram Dabadghav

Group F Exercises - Pranayam

Short Program Regular Program

26. Kapalbhati (Enlightening)

5 Minutes

7 Minutes

27. Bahya Pranayam

2 Minutes

2 Minutes

28. Bhastrika

2 Minutes

4 Minutes

29. Abdominal Breathing

4Cycles (1Min)

4Cycles (1Min)

30. Thorax Breathing

4 Cycles (1Min)

4 Cycles (1Min)

31. Upper Thorax Breathing

4 Cycles (1Min)

4 Cycles (1Min)

32. Yogic Breathing

4 Cycles (1Min)

4 Cycles (1Min)

33. Anuloma & Viloma

20 Cycles (2 Min)

30 Cycles (3Min)

34. Panhali

4 Cycles (1 Min)

4 Cycles (2Min)

35. Sitkari

4 Cycles (1 Min)

4 Cycles (1 Min)

36. Sheetali

4 Cycles (1 Min)

4 Cycles (2Min)

37. Bhramari

8 Cycles (2 Min)

8 Cycles (2 Min)

Time, subtotal

14 Minutes

27 Minutes

Group A Exercises
Group B Exercises Group C Exercises Group D Exercises Group E Exercises Group F Exercises

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26. Kapalbhati (Enlightening)	5 Minutes	7 Minutes
27. Bahya Pranayam	2 Minutes	2 Minutes
28. Bhastrika	2 Minutes	4 Minutes
29. Abdominal Breathing	4Cycles (1Min)	4Cycles (1Min)
30. Thorax Breathing	4 Cycles (1Min)	4 Cycles (1Min)
31. Upper Thorax Breathing	4 Cycles (1Min)	4 Cycles (1Min)
32. Yogic Breathing	4 Cycles (1Min)	4 Cycles (1Min)
33. Anuloma & Viloma	20 Cycles (2 Min)	30 Cycles (3Min)
34. Panhali	4 Cycles (1 Min)	4 Cycles (2Min)
35. Sitkari	4 Cycles (1 Min)	4 Cycles (1 Min)
36. Sheetali	4 Cycles (1 Min)	4 Cycles (2Min)
37. Bhramari	8 Cycles (2 Min)	8 Cycles (2 Min)

Time, subtotal	14 Minutes	27 Minutes