Material for Practical File
{All the students must paste their own performed photo
in the practical file}
Practice of Tadasana
Meaning – Tadasana, also known as Mountain pose, is a foundational yoga pose. Derived from Sanskrit,
‘tada’ means ‘mountain’, and ‘asana’ means ‘pose or posture’. It involves standing tall and
steady, symbolizing the strength and stability of a mountain.
Procedure – Stand in Samasthiti.
Samasthiti
Step 1: While inhaling, lift the arms and join the palms of each other. Simultaneously, balance your body
on your toes.
Step 2: Ensure that the hands are kept straight by touching the ear. Hold this final position for 5 normal
breathing.
Tadasana (**stand and balance the body on the toes)
Step 3: Exhaling, slowly bring down the hands and come back to samasthiti.
Benefits –
1. Improves your posture
2. Tones and firms the abdominal fat
3. Increases height
4. Improves functioning of digestive and respiratory system
5. Reduces flat feet (fallen arch)
6. Gives strength to ankles and toes
7. Helps in relieving sciatica
Limitations –
1. Do not practice it if suffering from Insomnia
2. People with headache problems avoid this practice
3. Should be done during pregnancy
4. Must avoid during 3rd stage of menstruation
References – Gheranda Samhita, Light on Yoga by B.K.S. Iyengar
Practice of Ardha-Chakrasana
Meaning – Ardha-Chakrasana is a Sanskrit term in yoga, meaning ‘half wheel pose.’ Derived from ardha
(half) and chakra (wheel), the pose resembles a half-wheel shape.
Procedure – Stand in Samasthiti
Samasthiti
Step 1: Inhale and raise your arms overhead with your palms facing each other
Step 2: Exhale and gently bend backward and push your abdomen (pelvis) forward
Step 3: Place your hands on your back for support with your fingers pointing downward
Step 4: Hold the final position for 5 normal breathing
Ardha-Chakrasana
Step 5: Exhale slowly and return to samasthiti
Benefits –
1. Extremely beneficial to reduce the thigh and abdominal fat
2. Improves lung capacity
3. Helpful to control high blood sugar
4. Remedy for lower back pain problems
5. Relieves shoulder and neck pains
6. Helps to cure respiratory disorders
7. Enhances the heart health
8. Reduces and relieves from menstrual pain and related disorders
Limitations –
1. Must avoid during pregnancy
2. Not suggested to surgery-oriented people
3. Suffering from any serious spine injury
4. People with ulcers should avoid
Practice of Katichakrasana
Meaning – In Sanskrit, ‘kati’ means ‘waist’, and ‘chakra’ means ‘wheel or circle’. So, Katichakrasana is
known as the waist-rotating pose. This asana involves twisting the waist in a rotational
motion.
Procedure – Stand in Samasthiti
Samasthiti
Step 1: Now, keep your legs apart as per shoulder width
Step 2: Inhale, raise your hands up to the shoulder level to the front, palms facing each other
Step 3: While exhaling, twist your waist slowly towards your right and look back over the right. Stay in
this position for 5 normal breathing
Step 4: Inhale and come straight, i.e., maintain the second step
Step 5: While exhaling, twist your waist slowly towards your left and look back over the left. Stay in this
position for 5 normal breathing
Step 6: Inhale and come straight, i.e., maintain the second step. And release your hands and come to
samasthiti
Benefits –
1. Strengthens and improves the flexibility of the spine
2. Fatty liver can be cured
3. Tones up the neck, shoulder, waist, back, and pelvic girdle
4. Overcomes stiffness
5. Effecting in decreasing belly fat
6. Remedy for constipation
7. Beneficial for frozen shoulder
8. Reduces lower back pain
9. Improves the functions of the kidney
10. Extremely beneficial during menstruation
Limitations –
1. Avoid this practice during pregnancy
2. Not prescribed to surgery-oriented people
3. Avoid suffering from a hernia, and any kind of spine injuries
Practice of Dandasana
Meaning – Dandasana, also known as the staff or stick pose, is a seated yoga pose where the
word ‘danda’ means ‘staff’ or ‘stick’ and ‘asana’ means ‘pose’. It is considered the ‘mother
of all seated pose’ because it may be foundation for other yoga asanas. In yogic terms, it is
said as samatalasthiti.
Procedure –
Step 1: Sit on the floor with your legs stretched out in front of you and your feet together
Step 2: Place your hands on the floor next to your buttocks
Step 3: Flex your feet and extend your heels, and engage your thighs and press your sitting bone
(ischium) down
Step 4: Slide your shoulder blades back and look straight
Dandasana
Benefits –
1. Strengthens the chest, back muscles, spine, and shoulders
2. Improves your posture
3. Strengthens your abdomen
4. Increases your flexibility
5. Calms the mind
6. Increases focus and concentration
Limitations – People with injuries to the knees, ankles, lower back, or legs should avoid this
pose. Individuals with spinal surgery should also avoid it. People with weak core and stiff
hamstrings should avoid it.
Practice of Bhadrasana
Meaning – Bhadrasana is derived from the Sanskrit words ‘Bhadra’ meaning ‘gracious’. Therefore, it is
often referred to as the ‘Gracious pose’.
Procedure – Sit in Samatalasthiti
Samatalasthiti
Step 1: Inhale and bring the soles of the feet together, allowing the knees to fall outward
Step 2: Hold the feet with your hands
Step 3: Sit up straight, lengthening the spine
Bhadrasana
Step 4: Gently press the knees towards the floor
Step 5: Inhale deeply and expand the chest
Benefits –
1. Improves flexibility in the thigh and calf muscles
2. Strengthens the spine
3. Overcomes impotency
4. Develops brain power
5. Eases delivery and decreases labor pain during childbirth
6. Extremely beneficial for concentration and meditation
7. Improves memory capacity
8. Eases the functions of reproductive organs
Limitations –
1. Osteoporosis people can avoid this posture
2. Suffering from piles may avoid
References – Hatha Yoga Pradipika, Gheranda Samhita
Practice of Padmasana
Meaning – Padmasana, also known as the ‘lotus pose’. This asana is generally used for meditation. In
this, the feet rest on the opposite thighs, resembling a blooming lotus flower.
Procedure – Sit in Samatalasthiti.
Samatalasthiti
Step 1: Exhaling, fold the right leg and place it on the left thigh, and inhale there itself.
Step 2: Exhaling, fold the left leg and place it on the right thigh. Keep both hands on the respective knees
in Jnana mudra. Sit erect, close your eyes, and breath 5 times.
Padmasana
Step 3: Inhaling, stretch the left leg straight. Exhale there itself.
Step 4: In inhaling, stretch the right leg straight. Finally, come back to samasthiti.
Benefits –
1. Improves concentration and meditation
2. Overcomes from stress, anxiety, and depression
3. Increases awareness and attentiveness
4. Keep the spine straight
5. Helps keep the knee joint and ligaments flexible
6. Restores energy level
Limitations –
1. People suffering from sciatica or sacral infections should not attempt this posture
2. May cause injury to the knee region
3. Avoid in case of an ankle injury
References – Hatha Yoga Pradipika, Gheranda Samhita
Practice of Vajrasana
Meaning – Vajrasana is also known as the thunderbolt pose or diamond pose. It is a sitting posture in
yogic practices. The word ‘vajra’ in Sanskrit translates to ‘thunderbolt’ or ‘diamond’,
symbolizing strength, stability, and resilience.
Procedure – Sit in Samatalasthiti.
Samatalasthiti
Step 1: Exhaling, fold the right leg back and keep the sole below the buttocks, then inhale.
Step 2: Exhaling, fold the left leg, and keep the foot just below the buttocks.
Step 3: Keep the big toes by crossing each other.
Step 4: Inhale, and place both palms on respective knees. Close your eyes and breath normally 5 times.
Vajrasana
Step 5: Inhale, stretch the left leg straight. Exhale completely.
Step 6: Inhale, stretch the right leg straight. And come to the initial position.
Benefits –
1. Improves digestion
2. Combats acidity and constipation
3. Makes lower body flexible
4. Relaxes to our nerves
5. Calms the mind
6. Enhances concentration and meditation
7. Improves blood circulation
8. Strengthens the spine
Limitations –
1. Avoid severe osteoarthritis patients
2. During injury in calf muscles and inner thigh muscles
References – Hatha Yoga Pradipika, Gheranda Samhita
Practice of Uttanmandukasana
Meaning – This asana is derived from a Sanskrit word, ‘Uttan’ which means ‘stretched’ or ‘’upright’,
and ‘manduka’ means ‘frog’. In this posture, the body resembles a frog with the chest open
and arms stretched overhead or positioned in a way that creates an opening in the chest area.
Procedure –
Step 1: Sit in Vajrasana, and then spread your knees wide apart while keeping your toes together
Step 2: Inhale and raise both arms. Cross your arms behind your head and place your hands on the opposite
shoulder blades (scapula)
Step 3: Keep your head straight and stretch your chest and spine upwards as you breathe
Step 4: Hold this final posture for a minimum of five normal breathing
Step 5: Slowly bring your knees together and come back to Vajrasana. Release your legs.
Uttanmandukasana (front side) Uttanmandukasana (back side)
Benefits –
1. Efficient functioning of lungs
2. Improves blood circulation
3. Relieves stress and anxiety
4. Improves digestion
5. Relaxes to our nerves
6. Improves blood circulation
7. Strengthens the spine
Limitations –
1. Avoid in severe osteoarthritis
2. During injury in calf muscles and inner thigh muscles
Practice of Kakasana
Meaning – Kakasana, also known as the ‘crow pose’. It is a yoga asana where ‘kaka’ means ‘crow’ in
Sanskrit. It is a balancing pose that resembles a crow perched on a bench.
Procedure –
Step 1: Squat on the floor with your feet and knees apart
Step 2: Place your palms flat on the floor in front with spread fingers
Step 3: Bend your arms slightly at the elbows
Step 4: Raise your buttocks to tilt your body forward and bring your head down halfway
Step 5: Support your knees with your upper arms and focus on one point in front for maintaining balance
and inhale deeply
Step 6: While holding your breath, shift your weight to your arms
Step 7: Raise the feet one by one until you’re supported by your arms
Kakasana
Step 8: Balance your body in the final position for 5 normal breathing
Benefits –
1. Strengthens arms, wrist, and elbow
2. Improves balance of our body
3. Increases concentration and memory
4. Synchronizes between left and right hemispheres of the brain
5. Improves blood circulation
6. Beneficial for digestion
Limitations –
1. Must avoid during pregnancy
2. Not prescribed in menstruation
3. Avoided in tennis elbow
4. Should not be attempted in hiatal hernia, vertigo, wrist injury, carpal tunnel syndrome, or cerebral
thrombosis
5. Avoid if suffering from spondylitis
6. Not given to High Blood Pressure people
References – Hatha Yoga Pradipika, Gheranda Samhita, Sritattvanidhi, Yoga Rahasya
Practice of Parvatasana
Meaning – Parvatasana, or mountain pose, is a yoga asana that mimics the shape of a mountain. The
name comes from the Sanskrit words ‘parvata’ means ‘mountain’ and asana means pose.
Procedure – Stand in samasthiti.
Step 1: Begin this practice with Tadasana, standing with feet together.
Step 2: Exhale and step your left foot back, aligning with the right foot.
Step 3: Simultaneously, lower your head between the arms, forming a triangular shape with the back and
legs.
Step 4: Ensure that the heels are grounded, the legs and arms are straight in the final position.
Step 5: Hold this final position for 5 normal breathing.
Parvatasana
Step 6: Inhale and come back to the initial position (samasthiti).
Benefits –
1. Helps develop a proper breathing technique
2. Increases lung capacity
3. Reduces flab from abdomen, waist, and thighs
4. Spine and ribs are stretched
5. Improves blood circulation to the upper body
6. Helps to increase memory
7. Improves vision
8. Strengthens the wrists, elbows, and shoulder joints
Limitations –
1. Do not practice in carpal tunnel syndrome
2. Not given to spondylitis (cervical/lumbar) people
3. Avoided during high blood pressure
4. Must not practice in pregnancy, menstruation
Practice of Makarasana
Meaning – Makarasana, often referred to as ‘crocodile pose’. It is a restorative yoga asana that resembles
the posture of a crocodile lying in the water. The name comes from the Sanskrit words
‘makara’ meaning ‘crocodile’, and asana means pose.
Procedure – Lie down in a prone position.
Step 1: Lie down on the stomach on the floor.
Prone position
Step 2: Spread your legs with your heels pointing towards each other.
Step 3: Fold your hand under your head.
Step 4: Place your right palm over the left palm on the school.
Step 5: Put your head over your right palm.
Step 6: Stretch your legs as far as you can with your toes pointing outwards.
Step 7: Close your eyes and relax.
Makarasana
Step 8: Hold this position for 5 normal breathing. And gradually come back to the prone position.
Benefits –
1. Deep relaxation for spine and shoulder
2. Cures asthma, knee pain, and lung-related issues
3. Beneficial to calm down the mind
4. Overcomes stress and anxiety
5. Ultimately relaxes the whole body
6. Keep the body rejuvenated
7. Extremely beneficial during menstruation
Limitations – There are not many contra-indications except for any abdominal surgery people.
References – APMB (Asana, Pranayama, Mudra, Bandha) by Swami Satyananda Saraswati, The
Complete Illustrated Book of Yoga by Swami Vishnudevananda.
Practice of Uttanpadasana
Meaning – Uttanpadasana is also named as the raised leg pose. The name comes from Sanskrit, ‘uttan’
means ‘extended or raised’, and ‘pada’ means ‘foot or leg’. It primarily targets the abdominal
muscles and promotes flexibility in the legs.
Procedure – Lie down in a supine position
Step 1: Lie on your back on a yoga mat and palms facing down.
Step 2: Inhale and slowly raise your legs to a 45-degree angle.
Uttanpadasana (**palms to be placed grounded on the respective sides of the waist in the final
position**)
Step 3: Hold this final position for 5 normal breathing.
Step 4: Exhale and slowly lower your legs back to the ground.
Benefits –
1. Cures stomach-related disorders like acidity, indigestion, and constipation
2. Stimulates the abdominal muscles and organs
3. Strengthens the thigh and calf muscles
4. Reduces belly fat
5. Increases blood circulation in the upper body
6. Overcomes varicose vein
7. Helps to improve memory
8. Improves the functions of reproductive organ
9. Improves the lung volumes and capacities
Limitations –
1. People with any kind of abdominal surgery must avoid this practice
2. Do not practice during pregnancy, menstruation
3. Not prescribed to high blood pressure and hysteria patients
4. Not given in spinal injury
Practice of Setubandhasana
Meaning – Setu means Bridge, and Bandha means lock. This asana resembles a bridge, hence it is named
setubandhasana.
Procedure –
Step 1: Lie on your back on a yoga mat with your knees bent and hip-width apart.
Step 2: Place your hands on the lateral sides and hold the ankle on the respective legs/ankles.
Step 3: Lift your buttocks and body upwards until your head and legs form a bridge or an inverted V
shape.
Setubandhasana
Step 4: Hold the posture for 5 normal breathing.
Step 5: Slowly release the posture and relax in the supine position.
Benefits –
1. Stretches the chest, neck, spine, and pelvic girdle
2. Strengthens the back (lower back especially), glutes, and thigh muscles
3. Improves blood circulation in the brain
4. Increases memory and thinking power
5. Calms the brain and the central nervous system
6. Helps to cure thyroid-related disorders
7. Overcomes from lumber spondylitis
8. Extremely beneficial for reducing belly fat
9. Improves digestion
10. Good for enhancing vision
Limitations –
1. Cervical spondylitis suffers can avoid this practice
2. Not practiced during pregnancy and menstruation
3. Not prescribed to any kind of surgery people and
4. Neck soreness or sprain also avoid this practice
References – Hatha Yoga Pradipika, Gheranda Samhita
Practice of Viparitkarani-asana
Meaning – Viparitkarani-Asana, often referred to as ‘legs-up-the-wall pose’. It is a restorative yoga pose
that involves lying on your back with your legs extended or raised.
Procedure –
Step 1: Lie down on the floor in the supine position, join the legs, and place the palms on the respective
sides (Samatalasthiti).
Samatalasthiti
Step 2: While inhaling, lift the legs and entire lower body upward. Keep the lifted part perpendicular but
slightly sloped position with the support of the hands on the waist region.
Step 3: Close your eyes and breath normally for 5 times.
Viparitkarani-Asana
Step 4: While exhaling, in a rolling position (motion) slowly bring down the body. And come back to the
prone position.
Benefits –
1. Rejuvenates the whole body
2. Improves the blood circulation
3. Boosts energy level
4. Relieves constipation and heel pain
5. Helps to glow skin
6. Revitalizes the entire body system
7. Ensures proper secretion of hormones and enzymes
8. Treats the thyroid oriented problems
9. Strengthens the elbows and wrist
10. Increases mental alertness
11. Overcomes the issues of cramped and tired legs
Limitations – People suffering from high blood pressure, glaucoma, neck pain or sprain, menstruation,
and pregnancy can avoid this practice
References – Hatha Yoga Pradipika, Gheranda Samhita, Shiva Samhita
Practice of Saral-Matsyasana
Meaning – Saral Matsyasna is a simplified or beginner variation of Matsyasna in yoga. Saral means
simple or easy, and Matsya means fish.
Procedure –
Step 1: Lie down on your back (supine position). Keep your feet together.
Step 2: Place your hands on the floor, palms facing downwards. Move your hands beneath your thighs
close to your buttocks.
Step 3: Keep your forearms firmly on the floor and lift your chest up by weighing down on your elbows.
Step 4: When your chest is off the floor, lower your head back till it touches the floor.
Step 5: Ensure that your elbows, and not your head bear the weight of the torso.
Saral -Matsyasana
Step 6: Breathe consciously as your body is now an arch. Maintain the posture for a minimum 5 normal
breathing.
Step 7: To unwind the posture, lift your head off the floor and straighten your back.
Step 8: Now, lower your torso completely onto the floor. Relax your body completely.
Benefits –
1. Relieves the respiratory disorders like asthma, COPD, pneumonia, bronchitis, etc.
2. Improves lung volumes and capacities
3. Stretches the neck, shoulders, and upper back
4. Helping to relieve tension and stiffness
5. Strengthens the spine and improves flexibility
6. Overcomes from thyroid and parathyroid-related issues
7. Helps reduce stress
8. Calms the mind and improves mood
9. Stretching of abdominal region aiding digestion and relieving bloating and gas
10. Helps increase blood flow to the brain
Limitations –
1. People suffering from high blood pressure should not practice this posture
2. Patients of migraine and insomnia should abstain from practicing this pose
3. Sufferers from abdominal surgery can avoid it
4. Must avoid during pregnancy
References – Hatha Yoga Pradipika, Gheranda Samhita, Shiva Samhita
Practice of Shavasana
Meaning – Shavasana is a yogic posture often referred to as the ‘corpse pose’ (from Sanskrit ‘shav’ means
‘corpse’ and asana means posture). It is typically practiced at the end of a yoga session for
relaxation and integration.
Procedure –
Step 1: Find a quiet place with enough space to lie down on your back.
Step 2: Laterally place your hands on the ground palms facing up, and legs apart as per the shoulder width
with toes pointing out to the respective sides.
Step 3: Relax your eyes, jaw, tongue, and face.
Step 4: Take slow, deep, and smooth breathing.
Step 5: Start from your toes and gradually move up to each body part mentally, releasing tensions from
each part.
Shavasana (**palms should face up during the final position**)
Step 6: If your mind wanders, bring your awareness to the sounds around you.
Step 7: Gently roll on your right side, and with the support of your hand. Now sit up, and open your eyes.
Benefits –
1. Calms the nervous system, aiding the digestion and immune system
2. Calms the mind and reduces stress
3. Reduces headache, fatigue, and anxiety
4. Helps lower high blood pressure
5. Promotes spiritual awakening and awareness of higher consciousness
Limitations – This posture must be practiced in a silent environment
References – Hatha Yoga Pradipika, Gheranda Samhita, Patanjali Yoga Sutra.
Practice of Jalandhar Bandha
Meaning – Jala means Net. In this mudra, by holding the throat (chin on the chest) 3 nadis (ida, pingala,
sushumna) become held as a net. It blows the divine nectar flowing from the sphere of the
moon to the sphere of the sun.
Procedure – Sit in Padmasana. Keep the left hand in dhyana mudra. After doing the uddiyan bandha and
moola bandha, slowly inhale and hold your breath.
Jalandhar Bandha
Bend the neck forward, contract the throat, and place the chin on the chest, remain or stay in the position
as much as possible. After getting the urge to exhale slowly lift the head (release the bandha) and exhale
slowly and release the uddiyan bandha and moola bandha.
Benefits –
1. It helps to overcome stress and stress-related disorder
2. It gives mental steadiness
3. Remedy for respiratory disorders
4. Extremely beneficial for thyroid problems
5. Delay age-related degenerative mechanism
6. Purifies all the energy pathways
7. Improves concentration
Limitations – People with chronic ulcers, piles, and other inflammatory disorders in the abdominal area,
chronic and uncontrolled disorders, goiter, and severe cardiac disorders including high blood
pressure (hypertension) may avoid this practice.
References – Hatha Yoga Pradipika
Practice of Uddiyan Bandha
Meaning – The word uddiyan means to fly or the waist region of the body. The practice of this bandha
makes the practitioner light enough to fly (a spiritual benefit).
Procedure – Sit in Padmasana (or any meditative posture). Keep both hands in dhyana mudra; exhale
completely and contract the lower and upper abdomen. Make the abdominal area like a pit.
Hold the position as much as possible. When the urge of inhalation comes, slowly inhale and
release the bandha. Do it for 5 times.
Uddiyan Bandha
Benefits –
1. Regular practice makes the body light
2. Overcomes diabetes mellitus
3. Improves the functions of intra-abdominal organs
4. Overcomes fatty liver
5. Improves peristaltic movement
6. Improves digestion and assimilation
7. Detoxifies the body
8. Improves the lung capacity
Limitations – People with chronic ulcers, piles, and other inflammatory disorders in the abdominal area,
chronic and uncontrolled disturbances (disorders) may this practice.
References – Hatha Yoga Pradipika.
Practice of Breathing Meditation
Breathing meditation is a simple yet powerful form of mindfulness and relaxation practice that
involves focusing on the breath. It can be done in sitting and in lying position. The aim is to calm
the mind, increase awareness, and promote a sense of well-being by centering attention solely on
the natural rhythm of inhalation and exhalation. The procedure is as follows:
Step 1: Sit in a comfortable position, with your back straight and closed eyes.
Breathing Meditation
Step 2: Bring attention to the breathing, observing the sensations of breathing in and out. Notice
how the air feels as it enters and exits the nostrils, how the chest or abdomen rises and falls, or any
other sensations linked with the breath.
Step 3: Avoid trying to control the breath. Instead, let it flow naturally, and simply observe it
without judgment.
Step 4: As thoughts, emotions, or distractions arise, acknowledge them without attachment or
judgment and gently bring the focus back to the breath.
Benefits – Breathing meditation offers numerous benefits for mental, emotional, and physical
health, which male it a popular practice across various wellness disciplines, including yoga. It’s key
benefits are in the following points:
1. Stress reduction
2. Improved focus and concentration
3. Enhanced emotional regulation
4. Better sleep quality
5. Pain management
6. Lower blood pressure and heart rate
7. Improved lung function
8. Enhanced self-awareness
9. Reduces symptoms of anxiety and depression
Breathing meditation is versatile and can be done almost anywhere, making it a highly accessible
form of meditation for both beginners and experienced practitioners alike. This meditation has
mainly 4 types –
1) Diaphragmatic breathing – Also known as deep breathing, this technique involves
breathing deeply from the diaphragm, the muscle between the chest and stomach.
2) Alternate nostril breathing: A yogic breath control practice that can help quiet and still your
mind.
3) Mindful breathing: A type of meditation that focuses on your breath in a deeper and more
conscious way. You can try paying attention to the sensations of your breath as it flows in
and out.
4) Breath awareness: A breathing meditation practice that uses deep breathing to push out
intrusive thoughts and clear your mind.
Practice of Om dhyana (meditation)
Om meditation is a powerful technique that involves the use of the sacred sound “Om” (or
Aum”) to center the mind, relax the body, and connect with one’s inner self. The procedure is
as follows:
Step 1: Sit in a peaceful and comfortable place where you won’t be disturbed.
Chanting “Aaaa” of “AUM”
Step 2: Sit with back straight, cross-legged position on the floor. Rest your hands on your knees
with closed eyes and Jnana mudra.
Chanting of “U” of “AUM”
Step 3: Inhale deeply, as you exhale, chant “om”.
{the sound om has 3 parts: “A”, “U”, and “M”, which should be combined smoothly. The “A”
sound resonates in the lower abdomen, the “U” in the chest, and the “M” in the head}
Chanting of “Mmmm” of “AUM”
Step 4: Repeat this chant slowly for minimum 5 rounds, and letting the vibration flow through
your mind and body.
Benefits –
1. Enhances focus and concentration
2. Reduces stress and anxiety
3. Improves emotional stability
4. Betters respiratory health
5. Enhanced awareness and mindfulness
6. Improved sleep quality
7. Reduction and normalization of blood pressure
8. Enhanced cognitive functions
9. Spiritual growth and self-realization