- Downward-Facing Dog: take three deep and long Ujjayi Breaths in this position
- Right Lunge: in this position, take seven to fifteen Bhastrika breaths in this position and then direct your energy to your right ovary. Finally move your two feet together and take three deep Ujjayi breaths in downward-facing dog.
- Left Lunge: take seven to fifteen Bhastrika breaths in this position and then direct your energy to your left ovary. Finally move your two feet together and take three deep Ujjayi breaths in downward-facing dog.
- Pigeon Pose on your right side: take seven to fifteen Bhastrika breaths in this position and then direct your energy to your right ovary. Repeat the exercise two more times.
- Pigeon Pose on your left side: take seven to fifteen Bhastrika breaths in this position and then direct your energy to your left ovary. Repeat the exercise two more times.
- Reclining Hero Pose: take seven to fifteen Bhastrika breaths in this position and then direct your energy to your both ovaries at the same time. Repeat the sequence three more times.
- The First Beauty Waves: lie flat on your back. Bend both knees and draw your thighs in towards your belly; clasp your thighs with your arms. Next take seven Bhastrika breaths in this position and then direct your energy to your face and hair.
- The Second Beauty Wave: lie on your back with your hands and wrists under your hips, palms facing down. Your thumbs should be touching. Reach your legs straight up to the ceiling and alternately kick your right and left heels against your buttocks while doing Bhastrika breathing (exhale as you kick with your right foot and inhale as you kick with your left foot). After fifteen kicks, you can direct your energy to your face and hair.
- The Third Beauty Wave: repeat the sequence, this time Bhastrika breathing out as you kick with your left feet and breathing in as you kick with your right foot.
- Bridge Pose: using Ujjayi breath do bridge pose seven times. Finish in the elevated position and support your pelvis with your hands or with a block. Stay in this position and take seven to fifteen Bhastrika breaths. Then lower your rib cage and pelvis back to the floor and direct your energy to your thyroid gland.
- Reclined Mountain Pose: take three to five deep breaths using the Ujjayi technique, then direct your energy to your thyroid gland. (put your hands under your buttocks instead of behind your head)
- Fish pose: take three to five deep breaths using the Ujjayi technique, then direct your energy to your thyroid gland.
- Head to Knee pose on your left side: Inhale, extend your upper body and arms; exhale. bend forward and hold onto your left foot. Exhale pushing your foot forward and inhale pull it back. Take seven Bhastrika breaths. Next breathe in, keep your foot flexted, and directed your energy to your left ovary.
- Head to Knee pose on your right side: Inhale, extend your upper body and arms; exhale. bend forward and hold onto your right foot. Exhale pushing your foot forward and inhale pull it back. Take seven Bhastrika breaths. Next breathe in, keep your foot flexted, and directed your energy to your right ovary.
- Half Spinal Twist: bend your left knee and place your left foot next to your right knee. Hold onto the bent knee with both hands and pull your back upward until you are sitting up tall and straight. Take seven Bhastrika breaths and then direct your energy to your left ovary. Next place your left foot on the outside of the extended right leg. Twist your rib cage to the left, holding onto the bent leg with your right arm. Draw your left shoulder up toward your ear and then pull your shoulder blades togther on your back. Place the fingertips of your left hand on the floor behind your buttocks. As you breathe in, lengthen your upper body; as you breath out, twist your spine and rib cage. Take seven Bhastrika breaths and then direct your energy to your RIGHT ovary. Twist your upper body even further to the left, holding onto your extended right leg with your right hand. Your right elbow should be on the outside of your left knee. Take seven Bhastrika breaths and then direct your energy to your left ovary.
- Repeat all three steps of this exercise on the left side.
- shoulder stand: take fifteen Bhastrika breaths and direct your energy to the thyroid and pituitary glands.
- V Shape shoulder stand: take fifteen Bhastrika breaths in this position and pay attention to the movement of the perineum. Finally direct your energy to the thyroid and pituitary glands.
- backward shoulder stand: start with shoulder stand, take turns moving each extended leg toward your head and then backward, as if you were walking. Practice Bhastrika breathing-inhale as you move the right leg downward and exhale as you move the left leg downward.
- windshield wiper: repeat several times and breate normally
- Corpse pose: direct your awareness to your inward center and observe your own breath for five minutes.
Ujjayi breathing
Bhastrika Breathing
Techniques for directing energy within the body
- breathe in and then pause. close your eyes.
- with your eyes closed, focus on the tip of your nose.
- roll the tip of your tongue inward and place it against the roof of your month to hold the upward moving energy inside your head.
- then practice Mula Bandha to hold the downward energy inside your pelvis
- life energy will then rise up alone your spine to the tip of your nose
- direct your concentration toward the endocrine gland that you want to activate in the exercise and calmly breathe out
Practicing Mula Bandha
There are three Bandhas. In Mula Bandha, gently contract the muscles of the perineum while simultaneously moving your tailbone down and forward in a shoveling motion by tipping your pelvis.
