• Get into Halasana and stay in the pose for about 30 seconds with legs extended straight and joint together.
• Bend knees, resting them by the side of the ears.
• Press both knees against the ears and rest them on the floor if possible, with toes stretched back.
• Either keep the palms supporting behind the back of the ribs or press the palms on the floor to lift the pelvis up.
• Stay in this pose for 30 seconds to a minute with normal breathing.

• Sit in a comfortable posture like Sukhasana (Easy cross legged pose). Keep the back erect and rigid.
• Join palms with all fingers touching each other and the palms spreading open.
• Raise head up slightly and use the thumbs to close both nostrils.
• Inhale through the mouth, so that the breath fills the abdomen, chest and mouth.
• Tuck in the chin and touch the little fingers in the middle of the chest. Perform Jalandhara Bandha (Chin Lock) and Mula Bandha (Root Lock).
• Stay for about 10-30 seconds. Let the air escape through Eustachain tube (inner ear).

Sit in a comfortable asana like Padmasana or Sukhasana.

Bend the knees, resting them on side of the ears.

Close ears with the palms with the thumbs facing down towards the shoulders.

Press the heels of the palms on the temple.

. Inhale deeply; then exhale softly with humming sound like the bee murmuring.

Repeat this for about 5 minutes to vibrate the eardrum.

• Sit in Padmasana or Sukhasana.
• Raise the hands towards the face, lifting the elbows.
• Close the ear holes with the thumbs; place the index fingers on the eyelids; close both the nostrils partially and equally with the middle fingers; and place the ring fingers and the little fingers on the upper and the lower lips.
• Stay in the position as long as possible, drawing the vision inwards with rhythmic breathing.

• Sit in a comfortable posture like Padmasana or Sukhasana. Keep the back erect.
• Stretch the arms out and rest the back of the wrists on the knees.
• Join the tips of the index finger and the thumbs, extend the other finger in Jnana Mudra.
• Keep the eyes closed and exhale completely.
• Take a steady and deep breath through both nostrils.
• Exhale slowly through the mouth with a “haa” sound. This sound should be heard and the breath should be felt in the roof of the palate in the mouth.
• Repeat this for about 5-10 minutes.

• Lie down on the stomach.
• Bend the right leg knee to the right side with the hip and foot turned outwards, while keeping the left leg straight.
• Place the right palm down on the floor supporting the head and turn the face to the left.
• . Bend the left elbow and position it slightly away from the left shoulder.
• The right ear rests on the right hand. Maintain the pose with normal breathing for about 2-3 minutes.
• Repeat this on the other side.

• Sit on your knees, with your thighs resting on your shanks.
• Place your hands on your thighs.
• Inhale deeply and gradually.
• Now, open your mouth wide with your tongue sticking out.
• Exhale through your open mouth by making a sound that resembles a lion’s roar.
• Try to rotate your eyes while doing this asana.

• Bend backwards and arch your body with your head touching the floor and your neck forming a part of the curvature of the arch, and stay in this position for 10-30 secs.
• Gradually rise up and return to the kneeling pose.
• This asana improves blood circulation to the throat, stretches and tones the throat muscles.
• Improves the functioning of the thyroid and parathyroid glands in the throat.

• Kneel on the floor and gradually bend forward, till your head touches the knees.
• In this pose hold your heels with your hands on either side.
• This improves blood flow to the different parts of the throat and rejuvenates the throat muscles and larynx.

• Sit cross-legged on the floor with your eyes closed.
• Inhale slowly pressing your throat muscles internally producing a wheezing sound
• Hold the breath for a while and exhale through the nostrils.

Perform this asana by folding your tongue like a tunnel and inhaling air through it. You will feel coolness in your tongue and mouth. It reduces the temperature in the throat at which microorganisms thrive, making it non-conducive for bacteria.

• First sit in Kagasana
• Now insert the thread through one of the nostrils, which seems to be more active.
• Try to get it to the back of the throat, catch the sutra and bring it out from the mouth.
• Slowly and gently make movement of thread forward and backward.
• Continue it for 10 rounds.
• Take the thread out and repeat the same with other nostril.

Take a Neti pot and salted lukewarm water (1 tsp salt in ½ litre water)

• Sit in Kagasana with a gap of 2 feet between the feet.
• Tilt the head and insert the neti pot nozzle into the active nostril. Let water flow through this nostril and ensures to release through other nostril.
• While performing the exercise, your mouth should be opened and body be relaxed.
• After completing through one of the nostrils, continue the same with other one.

Sit in any meditative posture.

• Inhale deeply and exhale forcefully with the contraction of abdominal muscles.
• Now inhale is passive & spontaneous while exhaling is forceful.
• Continue it for 10 minutes. (Initially 2 to 3 minutes.)
• While performing Kapalabhati, there shouldn’t be movement of your shoulders.
• Your face should be cool, calm and relaxed.