After doing first set of exercise, relax for 2-3 minutes accompanied with deep breathing.

How to do deep breathing and what are its benefits:

DEEP BREATHING means to inhale at our maximum capacity. On an average we use only 50% capacity of our lungs. With deep breathing technique, we can utilize more than 80 % of the capacity of our lungs

Steps for deep breathing:

1. Sit in Vajra asana position with palms upright towards the sky.
2. Inhalation should be through nose and exhalation through mouth.
3. Fill air in stomach so that stomach should inflate as much as possible.
4. Hold for 15 – 30 seconds (if possible) and exhale slowly and empty the stomach.
5. You can also pressure on your stomach using both hands to empty the stomach.
6. Secondly, fill air in your lungs as much as possible.
7. Hold for 15 – 30 seconds (if possible) and exhale slowly and empty the lungs
8. This is 1 set and we should do 3 – 5 sets daily.
9. Your deep breathing capacity will increase drastically.

Benefits of Deep Breathing:

1. Relaxation of whole body (Deep breathing reduces stress. As there is no measurement of stress, it varies from person to person. We can get rid of headaches caused due to stress)
2. Lowers blood pressure
3. Relief to Asthmatic persons
4. As deep breathing helps digestion, so it helps in relieving from constipation and IBS( Irritable Bowel Syndrome)
5. Batter sleep (Deep breathing activates VAGUS NERVE which modulates nervous functions)
6. Improvement in concentration / focus (Deep breathing activates VAGUS NERVE which modulates nervous functions)

NOTE:

• Deep breathing is very useful for even children to cope with stress during exams or to handle hyperactive nature.
• We should not push our body hard in the beginning but should push little by little daily to get maximum benefits.
• You can get lot of literature on internet but all steps mentioned in my posts are my practical experience.

Second Exercise:

Second yoga pose is Paschimottanasana:

1. Sit straight with legs in 90 degree position.
2. Start exhaling and Slowly bend your body so that your hands can touch your toes
3. Stop in this position for 1 minute.
4. Start inhaling and come back in straight position

Precautions:

• Don’t give jerk during going down or coming up
• Bend only as much as possible. Don’t try hard in beginning

Benefits:

• This pose gives posterior stretch to the spinal column.
• This pose increases flexibility of abdominal muscles
• This pose helps in improving blood circulation.
• This pose corrects postural deformities

Third Exercise:

Third exercise is Uttanapadasana

Steps:

1. Lie straight on your back.
2. Lift your left leg approximately 6 inches above the ground and stop.
3. Continue breathing in this position for 3-5 times
4. Repeat this with right leg and continue for 3-5 sets
5. Now lift your both legs together and repeat same for 3-5 times

Benefits:

• This pose is very beneficial for relieving constipation, nervous weakness and manages diabetes also
• This pose strengthens abdominal muscles
• This pose balances naval position also.