04. Kapalbhati Pranayama

 Sit in a cross-legged position with your arms resting on your thighs.

 Inhale and as you exhale, pull your navel towards your spine forcefully.

 As you relax, your breath flows naturally into your lungs.

 Your inhale should be passive, and your exhale should be active.

Benefits: Kapalbhati pranayama improves your metabolism and promotes insulin production in your body.

Note: Pregnant ladies, people with abdominal surgery, or those who have an artificial pacemaker should avoid this pranayama.

 Lie back on your mat and stretch your arms in the form of a "T".

 Pull your right knee towards your chest and move it towards your left side.

 Turn your gaze to the right side, close your eyes, and stay in the pose for a few seconds.

 Release and switch.

Benefits: It is a restorative yoga pose that improves your blood circulation toward your digestive organs. It regulates your blood sugar level and also helps to remove the stiffness from your back, hips, and spine.