"Art of living" course at home by self

Refresher for ‘Art Of Living’ course (To do at home) only for those who had done the course through authorised teachers of art of living foundation. Strictly no for beginers.

1) Start with Disha – Vandana (by bowing to all four direction)
2) Sit in Vajrasan
3) Do Pranayam (with Ujjai Breathing) in 3 steps
a. 8 breaths keeping both palms horizontally at waist portion
b. 8 breaths keeping both palms horizontally at chest portion
c. 6 breaths keeping both palms at back covering shoulder bone
(Note:- for those who’re having spine problem should avoid this step c posture instead go for “6 breaths keeping both palms locked above head)
4) Do Bastrika (forcefully pushing hands up with taking breath in and putting hands down while breathing out – 3 times of 20 breaths each.
5) OM chanting 3 times with full breath
6) Do Sudarshan Kriya Breathing
a. Slow and deep breathing 20 times
b. Medium breath 40 times
c. Fast breath 40 times
All the above three steps 3 times.
7) Once the process is done lie down in shavasan.
Total time duration 25-35 minutes.