Utkatasana :Variant 1: Sitting in chair position keeping thighs parallel to ground.
Variant 2: Sitting in chair position in exhalation and standing in inhalation (5 to 7 times),
Variant 3: Splitting feet in to V-shape with heels touching together, then sitting and standing (5 to 7 times).
Veerabhadrasan-III : Balancing posture. Standing on right leg and extending right hand into front and left leg on to back parallel to the ground. Repeat the same on other leg too.
Parsvakonasan: Keep right foot away from left with knee in perpendicular to the floor and inhale lift your left hand and in exhalation bend such that whole body is bent in 45 degrees sideways with force acting on right thigh and leg. Repeat the same other side.
Parvrittha Trikonasan: Split legs far apart and bend forward and touch toes with opposite hands.
Prasarita Padottanasana: Split legs apart bend forward in exhalation and touching head to the floor and then trying to move head closer under the legs.
Parvottanasan: Lifting the trunk up and keeping it in parallel to the floor on feet and hands with fingers pointed inside.
Surya Bedhi: Inhale from right nostril and exhale from left. Ten times.
Vibhaga mudra paranayama: Keep index finger to the top of the thumb. Sit straight and inhale deeply and exhale deeply without producing sound. Repeat six times. Observe to which part of lungs Oxygen is being supplied. It goes to upper parts.Keep index finger to the middle of the thumb and breathe as mentioned above.Keep index finger to the bottom of the thumb and breathe as mentioned above.
Bandatraya Pranayama: Inhale deeply while expanding rectum, lower abdomen with chin locked in throat pit and hold the breath keep above organs in expansion, start exhalation by contracting the organs and chin lifted up. Just hold breath and keep all organs on contraction. Repeat the same six times.
Anulom and Vilom: Breath in from right and breath out from left and breath in from left and exhale from right nostril. Repeat six times. No sound should come.
Bhramari: In Shanmukhi mudra inhale deeply and produce the sound like bee and concentrate on echo. Keep your ears closed with fingers in a position such that where you can hear maximum echo. Repeat for five times.
Sitkari: Lock your tip of tongue between teeth and inhale deeply and swallow it and then exhale through nose. Repeat five times.
Sitali: Protrude (point it out of the mouth like a tube) tongue like crow beak, inhale and exhale as mentioned above.