Expansion /

Activity Breathing Chanting

Area

1 Stomach Aaa - kar

2 Rib-Cage Uuu - kar

3 Chest Uuu - kar

4 Shoulders Uuu - kar

5 Neck Mmm - kar

6 Head Mmm - kar

7 Spine Uuu - kar

8 Upper Back Uuu - kar

9 Lower Back Aaa - kar

10 Poorna Swasa Om - Kar

Names

1. Palms on Stomach
2. Chin Mudra
3. Apana Mudra
4. Vayu Mudra
5. Apana Vayu Mudra

1. Palms on Ribs
2. Vertical Up
3. Vertical Down
4. Ring-Fingure Mudra

1. ArmPit Expansion
2. Madhyama Vibhaga
3. Chinmaya Mudra -1
4. Chinmaya Mudra -2
5. Chinmaya Mudra -3

1. Palms on Shoulders
2. Parrot Mudra

1. Palms Surrounding Neck

1. Adi Mudra - 1
2. Adi Mudra - 2
3. Adi Mudra - 3

MeruDanda -1

MeruDanda -2

MeruDanda -3

Namaskara Mudra