No. of act.

Minute Act.

Method of breathing & discharge.

1.

Mushtika Bandhan

To bend and open fingers.

To take breath at the time of bending fingers and discharge while opening fingers.

2.

Manikbandhan

Naman, to bend wrist up and down.

Take breath while bending wrist upwards and discharge at the time of bending down.

3.

Manibandh Chakara

wrist be moved in round.

While taking breath and round wrist comes up from down, discharge while it comes up to down.

4.

Kehuni Naman –

To bend ankle in front and back.

Take breath while bending hand and discharge while opening hand.

5.

Skandh Chakra – Both shoulders alternately from front towards back, thereafter back to front.

Breath while taking ankle upwards, discharge at the time of going down.

6.

Griva Sanchalan.

Bend head on back and front, thereafter move it towards left thereafter move it towards left right.

At the time of lifting head take breath, discharge at the time of bringing down and while straightening take breath.

7.

Griva Chakra.

Head be moved round from left to right and thereafter from right to left.

Starting below head, at the time of up take breath and discharge at the time of coming down from up.

8.

Shoulders lifting up and down.

Take breath at the time lifting shoulders and discharge while bringing down.

9.

Kaichi Chalana/ Hands making wider (operating like scissor)

Try to make hands more and more wider and continue breath.

10.

Make Nitambo (waist) to move round.

Normal breath de-breath.

11.

Pad Anguli Naman

Take breath while lifting fingers up and discharge while taking fingers down.

12.

Gulf Naman (Bend Knee towards jaw and thereafter on back.

While taking jaw of leg up take breath and discharge while taking down.

13.

Gulf Chakra.

(move knee left to right and right to left).

While bringing out knee from inside take breath and discharge at the time of taking in from out.

14.

Janu Naman.

(Bend knee and thereafter make it straight with the leg).

While bending tied up leg of knee take breath and discharge while making it straight by tying with knee. 

15.

Janu Chakra.

Move the knee in Janu Naman position.

While taking the knee upwards take breath and discharge at the time of taking up from down.

16.

Ardha Titali Asana.

Take breath while lifting up knee and discharge at the time of taking down.

17.

Shroni Chakra (Move Nitamb Joints round)

Take breath while taking knee in from out and discharge at the time of taking out from inside.

18.

Purna Titali Asana.

General breath de-breathing.