Kapal bhati: Kapal(skull), bhati(purification). Clears head, entire nerv system rejuvenated. Excess fat in stomach reduced & phlegm in lungs reduced. Brain is oxygenated greatly & resp system strengthened. Sit with back & neck erect, head upright, calmly, eyes shut. Exhale forcefully from abdomen while contracting ab muscles & drawing them inward. Focus only on exhalation, do 11times in 1min without pause. In the beginning do slowly, then grad’lly increase pressure & tempo. After 11 cycles, exhale fully and HOLD while withdrawing you anal sphincter inside to the fullest extent possible. Hold for as long as comfortable and then inhale slowly. This is 1 round of k.bhati. In the beginning one should do only 2rounds, gradually increasing to 5 rounds. The cycles may gradually be increased from 11-30 in a minute.

Trataka(Eye gazing): Cures several eye diseases, eyesight improves, reduces lethargy, improves conc. Sit in squatting position(sukhasana), keep all erect, relax, breathe normally. Hang at level of eyes paper with sign like cross/circle or flame 2m away. Without closing eyes, gaze till eyes start watering or strained. Close eyes, imagine that image in eyebrow center, concentrate through minds eye. Gradually increase time with practice.