Excelling in Sports - Level 2🔗

Do the following (in the order given):

• 1. Durvaasa Asana
• 2. Kapaalabhaati Praanaayaamaa
• 3. Lahari Praanaayaamaa
• 4. Andoli Praanaayaamaa
• 1. Sit in Durvaasa Asana.

Daayee Jaangha Parikari Jeemanau Paga Daayee Paashati Aani | Phanaa Dovu Dharathi Tekee Baarala Gulpha Kulaa Kee Baarilee Kanee Lagaavai | Daavaa Haathakee Aagulyaa Kee Beechali Syandhi Syoo | Jeemanaa Haathakee Aagulyaa Kaa Angra Lagaavai | Ooparaa Thalee Sudhaa Haatha Raashai Hathelee Kee Baaralee Kora Medra Urddha Lagaavai | Drishti Thrikutee Aasana Kauguna Garami Aadhidhi Roga Jaaya Seethala Rahai ||87||

Translation and Technique

• Stay on the floor
• Bend your right knee and place the right leg on the left side hip
• Bend the left knee and place the left foot on the above the right thigh so that the left foot is placed

near the right side hip

• Touch the right hand finger tips with the middle joints of left fingers
• Place the hands on the genitals
• Fix the gaze at the eye brow center
• Remain in this position for 30 seconds
• 2. In Durvaasa Asana, do Kapaalabhaati Praa naayaamaa.

Translation and Technique

• Breath out short and fast as you pull your abdomen in and up
• Allow the body to inhale
• Do this for 7 minutes
• 3. In Durvaasa Asana, do Lahari Praanaayaamaa.

Translation and Technique

• Breath in and short inhalation with one nostril
• Breath out with short exhalation with the other nostril
• Do this for 7 minutes
• 4. In Durvaasa Asana, do Andoli Praanaayaamaa.