1. Omkar - 3 times 2. Bhastrika - 7 minutes - Deep breathe in lungs (4 sec), breathe out 4 sec. Toward end (after 5 min) increase breathing rate. When you are beginner start with 2 minutes and slowly increase upto 7 minutes , use this rule on all pranayam. 3. Kapalbhati - (with surya mudra - hold thumb over ring finger mid point) or with Vayu mudra (thumb completely over index). Also include anulom-viloma after this or towards end of your exercise. 4. Agnisar Kriya - Deep breathe in, and force out with 2x pressure. Once stomach is vaccum, then move belly inside left right. Loosen stomach muscle and then do Very important for people with sedentary lifestyle. Repeat 7 to 11 times. 5. Vahya - Similar to Agnisar. Breathe in fully and then exhale completely, squeeze belly inside as much as you can. Constrict the anal muscles . Hold this for 30-40 sec till you feel out of breath. (Repeat 7 to 11 ) . Not recommended for those with high BP or heart problems. 6. If your legs are numb , do some leg strtching. butterly exercise. etc 7. Shalabh Asan - [pose 1](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - Lie flat on your chest side. Move your arm inwards towards the body. Breathe in, hold breath and raise right leg up , hold 10-15 sec. breathe out as your bring your leg down. People with heart or BP issues should not hold breath , but keep breathing normally. Repeat for left leg. and then do both legs at same time. Repeat 3-7 times.(All asanas should be repeated 3 -7 times in general) [pose 2](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - Lying in same posture, place left arm on your back and raise right hand and left leg (raise opposite side leg and hands) , raise your neck as well. Switch arm and repeat for other side. [pose 3](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - Start with same posture, then arms by your side , touching your thighs with your palms. Raise neck , and chest along with both legs , hold for 10-15 sec. Repeat 3-7 times as usual. [pose 4](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - starting in same posture, then arms forward , raise both arms and legs. 8. [Dhanur Asan](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - lie flat on chest. Grip your feet with both hands (some shoulder rotation may be needed). Try to raise your head , chest and legs at the same time while breathing in (lungs not stomach), hold a few sec and then come down slowly. 9. [Utthanpad Asan](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) + [Ardha Halasan](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) + [Vipreetkarni](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - Lie flat on back ,plams facing the ground. Pose 1 - Raise one leg at a time while breathing in, exhale as your bring down the leg. First start with one leg and at 45 degree and then move both legs up at 60. Additionally youcan raise legs upto 60 degree and also raise ams in parallel to legs and hold this for 10-15 secs. Raise upto 90 degrees hold (Ardha Halasan). Don't do 90 degree if you feel dizzy. Raise legs upto 120 degree (over and behind your head) while lying in same posture. (Vipreetkarni) , support your back with your hands. Take some break and rest in Shava-asana. 10. [Noka Asana](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) (Boat pose) - Breath in ,raise legs 30 degree, raise your head (looking at the toe of your raised leg) and arms parallely raised , fingers pointing towards your leg. Breathe out as you come down. 11. [Kandharasana](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - Time to give your back some rest. Lie flat on back, touch your heels with your hands and raise your back upwards while breathing in (bridge pose) , Hold for 20-30 secs and come down while exhaling slowly. Repeat 3-5 times. Young people can add [Chakraasan](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) (wheel pose) after this. Don't do if your arms are weak , or you may risk falling and injuring your neck/head. 12. [Pawanmukta-Asan](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) : - lie flat on back, fold your legs and bring your kness above belly, while holding your legs with hands (fingers inter-twined) 13. [Markatasan](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) - Spread your arms wide while lying flat on back , fold legs and then swing both legs towards one direction (right) and move your head-neck in opposite direction (left). Repeat in both direction , this will ease your back and releive strain. People with back ache, should include milk, curd and other calcium rich food. Do some shavasana(lying flat with eyes closed and scan your body) after this. 14. [Suryanamasakar](kzfaq.info/get/bejne/epd8ibN606zVmnU.html) / hastapadasan.

आप कितने प्यार से समझाते हो, आप ये मत सोचा kro के कोई ये ना कहे कि लंबी vdo ह, जीस कोअपने शरीर से प्यार होगा वो कभी नहीं आप को ये कहे ga की आप पकाते हो, कोई नुक्स नहीं निकाल सकता आप मै , आप परमात्मा की इतनी अदभुत देन हो

Guruji pranam... Aap bahot hi achha kaam karte ho, aap koi bhi faltu bat nahi karte ho, Aap to sab logo par paropkar ka kaam karte ho. Bahot bahot hi achhi jankari di hai apne... Really thankful to u... Pranam..🙏🙏

Guruji, you are indirectly uniting people of all religion here and spreading love.. great job

Tremendous discussion on flat belly. God bless you. Allah will give you sweet rewards inshallah. I'm grateful to you. Pakistan.

Namaskaram 🙏🥀 बहुत अच्छे वीडियो होते हैं आपके दिल से आभार🙏🥀

Yoga itne achhe se samjhaya h na..guruji......thankyou ji i like it👌👌👌👌💐💐💐💐💐

Nice yoga exercises,guru ji i love yoga, mai daily yoga karti hu, aur mujhe bhaut aacha lagta hai, school age se start ki thi yoga,now i am in college,abh mai ek dum perfect hu yoga mai.......

main apki her video dakhti hon sabhi video bahut achi hain

Bhut hi beneficial vedio. Thank you guruji

Guru ji pranam... Aap ke videos bhut hi kargr h.. Mein use kiye h...Bhut bhut dhanyawad...

You are so sweet and clear at the same time, in explaining your point.🙏 Thankyou so much for your service and help🙏

Hamare rishi kitne mahan hain🙏💙 they all were enlightened

Appke videos bht help krte hai.. U r a blessed person Ap hame ese hee shikhate rahe Hum sab apke hee sharan mai hai

गुरु जी बहुत सरल हैं आप उतनी ही सरलता से समझते हैं।प्रणाम

Thank you gurudev.. Mujhe iski badi reqirment thi.. Koti koti Dhanyawad 🙏🙏🙏🙏🙏😌

You are God gift to us, guru ji. Keep it up.

v nice explanation in details tnx aloooottt Guruji

Namaskar yogi Nitya ji It was so encouraging to see you do yog ! My doubts about bahya pranyam n bandha are kind of cleared! Thank you so much Best Regards! :)

ap bahut bahut jada ache treeke se smjate h guru g....dhnybaad

Namaskaram Guruji Thankyou very much

Aapka bahut bahut dhanyba....

Thanks guru jee for the previous information.

Thank you for such a nice and cute explanation. I love your video contents and the way you explain things in detail. Please keep doing this good work. Thank you and May Allah give you peace, health and long life. In this time of hatred and haste, people like you are needed the most to bring peace and harmony back into our community. I am Indian, but currently in Saudi Arabia. Someday, I’d love to join your shivir or camp to learn Yoga directly from you. My immense respect for you. Assalamu Alaikum ( May Peace and Blessings be on you)

Sairam. Very sincere and genuine tutoring. Namskars & Thanks Guruji

Thanks bahut badiya information

Thank you so much Guruji.. 🙏🙏🙏

U r doing great job Sir love yours explanation stayl😍

Mujhe bahut pasand yaya aapki yoga shikcha.. ache se brif karne ke liye samay to lagta hi hai..Samay laga no tension...But brief se samjh paya..Iske liye bahut-bahut dhanyawad aapka guruji...

Many thanks for your detail understanding❤❤❤

नमस्कारम् जी ! बहुत ही अच्छा बताया और सिखाया है आपने। ये सब करते समय आहार क्या करना चाहिये ये समज मे नही आता है, आहार के बारामे मार्गदर्शन मिले तो अच्छा हो... धन्यवाद....

Very very very good video, thank you swamiji!

नमस्कारम्, गुरुजी आप बहुत अच्छा बताते हैं. हमें आपका हर चलचित्र अच्छा लगता है. आपको मनसे, श्री कृष्णजी को साक्ष रखते हुवे, बहुत धन्यवाद और शुभ चिंतन.

Aapke batane or samjane ka tarika bahut hi badhiya he

Thanks guruji..

Dhayawad guruji explain karne ke liye.

Thank you so much 🙏🙏

Thanks guru ji❤

You and your voice is sooooo sweet. I thank God for giving such a nice person for us.

Thank you for making video on much needed health topic It's a well explained perfect package to follow Millions of people will benefit from it Including myself Many thanks

Very informative video... Thanku so much

-Can you please make the same video in a way that we can do all the prayanama and the asnas with you Such as if we can read the instructions and time on one side of the screen While watch and do the whole yoga session with you Thanks-

Bahat dhannyabad guruji...kitne dinose iss video ke liye intezar kar rahi thi...☺☺☺☺☺☺

Aap ki samjhane ka tarika bhut acha hai bhut achi si btate ho hr chijo ko,, or aap ki aavaj bhi bhut achi hai

Nice viedo.thanku swami ji.swami ji yoga teacher training lane walo k liya koi book bhi batayiya.

Thanks guruji

Guru ji aap bahut hi achhe tareeke se samjhate hain

Aapki har video bhut achi trah smjh mai aati h thanks

Namaste Guruji , may I please know whether to do this routine before bath or after bath?

Thank you guru ji

Bht bht dhnyavad ...

Giru ji namaskaram 🙏dhanyavad bahut chotaa shabd hai aapke liye 🙏awesome awesome awesome 👏

Dhanyawad guruji

You explain very well.. thank you

Dhanyawad gurudev meri yahi samasya hai nice🙏

Nice video thanks 👍👍👍👍👏👏👏👏

yogi ji best video banaya, thanks

Aap Kitni acchi tarike se yoga samjhte Ho bahut acchi tarike Mashallah

Thank you 🙏

Guru ji app bahut Acha batate h.

Thanks you so so much

Very nice video. Long awaited video.Way of explanation is superb.

sahi guidance guruji

Meri samajh se aap sabhi yogacharyon se achchha samjhate hai

Hi! Could you please put subtitles. I would love to understand the instructions.

Namaskarm Guruvu garu apka har video mein bahut hi achi sachi explanation hoti hai ekdam honest hota hai aur sach mein mera pura body ek achi shape hai but meri two babies ke bad belly nikal aya hai first baby normal hui abhi 12 yrs ki hai aur second baby ka 2 plus ho raha hai jo ceserion se hui hai bas belly nikal aya hai guruvu garu, ye yog jarur try karungi bahut kuch try ki but koi fayda nai Hui. Thnx guruvu garu.

Aapki sabhi vedio bht hi fayedemand hoti h guruji

Sir aap bohat achha sikhte ho 🙏🙏

Thanks gurujii

Thank u very much sir....

Very nice guru ji, is video ko dekhne k baad ajj muje lagg raha hai mein weight loss kar sakti hoon, u r great guru ji

Bohat sahi bataate hai aap guru ji

wow, that's a great video!

namaskaram swamiji. aapane santolit yoga ka guide kiya hai uske liye thank swamiji.

Thank you 👏👏

नमस्कारम् जी ! बहुत ही अच्छा बताया और सिखाया है आपने। गुरूजी आप जब भी विडियो लेकर आते तो कुछ भी फालतु नही होता ! आपकी तो हँसी-ठिटोली-मजाक भी ज्ञान वर्धक है उन पर ध्यान ना दो जो भोकते और बकते रहते है। यह विडियो कोई ज्यादा लंबा चौङा नही है ! आप बेफिक्र रहे ! बलकि हम तो यह चाहते है कि 12 -12 घंटे के विडियो बनाये और 24 - 24 घंटे युटुब पर ऑनलाईन लाइव रहे ताकी आपकी कृपा से हम बुद्धिजीवीयो का सर्वथ और सर्वांग कल्यान हो जाये। खैर गुरूजी मोटे लोगो के लिये तो आपने बता दिया अब हम और उन जैसे लोगो के लिये भी योग-प्राणायाम-व्यायाम और डाईट बताने की कृपा करे जो चलते-चलते मानो गिर जायेंगे और फुक मारते ही उङ जायेंगे तथा बहुत ही कमजोर और हमेशा किसी किसी को हाथो मे तो किसी को गर्दन मे तो किसी को पुरे शरीर मे कंपन रहती है किसी को ज्यादा तो किसी को कम।ऐसे लोगो पर भी दया करे .....pls pls pls. गुरूदेव शायद आनंदम् के निर्मान कार्य मे भागम दोङी के वजह से आपकी आवाज अभी तक ठिक नही हुई है तो कृप्या पहले आपना ख्याल रखे। ॐ

Bhot achhe or sachhe bolte ho aap guru ji 🙏

Guruji apke videos bhut informative hoti hai really good knowledge taken from Your videos pls share yoga for migrain and back pain

Thanks guru ji ,🙏aap long Ka tension mat liya kariye ...kyunki aadhuri jankari hmesha kharnaak Hoti h....

Thank u guruji

Sir bhut achaa vdo hai ..👍👍

Aap bahot achhe hai swamiji.poore body ke liye roj karne ke vyayam batayiye.simple batayiye please.

Guruji namah shivay ..... Very very thanku ......Guru ji aap face pe unwanted hair ke liye bataye...ik gluten problem kesse duur kare

Thank you very much guruji. Aap ekbar uddiyan bandh or nauli kriya ke video upload kariye pls.

Namaste Guruji! Bahut bahut Dhanyawaad is video ke liye. Agnisar aasan karne main mushkil hoti hai, kya kare ki yeh aasani se ho jaye.

Allah aapko jaza e khair de aap bohat achhi khidmat e khalq kar rahe hen matlab AAP bohat achha kaam kar rahe hen iska sila aapko parmatma zaroor de ameen

Good example

Bhut acha kiya is topic per vdo bnayi..very gud👍👍👍🙏🙏

Nityanandam shreeji, thank you so very much for making this video. I enjoy watching your Videos and you explain very clearly. It's helps me to understand better I have watched several other video clips like baba ramdev and few other babaji's they really don't explain it correctly and they talk to fast. Most of these baba's are busy making money buy selling their products.

BAba ji Mai aap ki bahot bahot sukrgujar hu ji aap logo Ko kast se mookti dila rahe hai.aap Ko pareshan logo ki duaaye bahot lagengi jo aap ye logo ki madat kar rahe hai.un logo me se Mai bhi AK hu. Bahot bahot dhanybad aap Ko Bhagwan Bholenath lambi Umar de achi sehat de.taki aap logo ki ISI treh madat kre.namskar gurooji.

Sir mujhe naukasana m bhut confusion thi poora door ho gya..dhanyavaad

Guru ji aap koti koti naman

Thx Guruji 🙏🙏. Fatty liver per video banaiye

Thanku nice videos

🙏🙏🙏🙏🙏 bahut acha video h guru ji

Nice sach aap bhut ache ho

excellent explanation..............

Very nice explanation

Radhe radhe guru ji thanks

Thanku guru g.....