10 Days Weight Loss Series with Surya Dinkar - Day 3 – Pranayama & Basic Asanas

All yoga practitioners begin their regime with breathing exercises cause it helps them focus and relaxes the muscles and nerves. It is important for muscles and nerves to be relaxed as it helps with flexibility. This video shows the very basic pranayama and asanas which enhances posture & flexibility. To follow this regime, you must complete the warm-up and stretches from the previous 2 videos. Here is the list of the asanas & breathing and suggested repetition:

1. Deep inhale & exhale – 10 times

2. Kapalabathi – 20 times

3. Anulom Vilom Pranayama ( alternate breathing) – 10 cycles

4. Gomukhasana – hold pose for 20 sec (4 times)

5. Leg flexibility sequence
Butterfly 1 min
Left leg stretch 20 sec
One legged pigeon stretch + relax 20sec ->
Sleeping Pigeon Pose (Eka Pada Rajakapotasana)
Right leg stretch 20sec
One legged pigeon stretch + relax 20 sec ( 4 cycles min)

6. Marjariasana - Cat pose – 10 times

7. Bhujangasana – Cobra pose hold for atleast 20 sec ( 4 times)

8. Adho Mukha Svanasana – downward dog – hold for upto 1min

9. Dynamic downward dog – 5 times each leg

10. Balasana

11. Puppy Pose







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