PRANAYAMA SERIES

Begin with the minimum time and work up to the maximum times.

1. To balance prana & apana

In Easy Pose, arms straight out to sides, parallel to ground, palms up, do Breath of Fire for 2-3 minutes.

To end: Inhale, keep the arms where they are turn palms over and press them out, (press fingers back, palms should be facing the side wall) hold, and exhale.

Rest 1 minute

2. To bring in Sun Energy

Hands in Surya Mudra (thumbs and ring finger touching) hands come up in line with the ears so that the under arm is parallel to the ground at 90° forearms and palms facing forward. Inhale in 4 parts, and exhale in 4 parts, pumping navel for 2 - 3 minutes.

To end: Inhale, bring palms together in prayer pose at the heart centre, apply Mulbhand, stretch palms up, and exhale down.

Rest 1 minute

3. Balances the vertical and horizontal auras

Interlace fingers, press the arms straight out in front (in line with the heart) with the palms facing out. This is your starting position. Inhale and lift hands overhead, exhale and bring them down to the starting position. Repeat and continue for 2-3 minutes. Then, inhale and bring hands down to the sides.

Rest 30 seconds

Part 2: Arms out to sides, palms facing out, inhale and bring backs of hands together overhead, exhale down to parallel again. Move gracefully. Repeat and continue for 2-3 minutes.

Rest 2 - 3 minutes

4. Hands in Gyan Mudra (thumbs and index finger touching) hands come up in line with the ears so that the under arm is parallel to the ground at 90° forearms and palms facing forward. inhale and twist torso left. Exhale and twist right. Repeat and continue for 2-3 minutes.

Rest 1 minute

5. Hands on shoulders thumbs in back fingers in front, bend (tilt) side to side, inhaling tilt to the left, exhaling tilt to the right, allowing head and neck to relax. Repeat and continue for 2 - 3 minutes.

Rest 30 seconds

6. Alternate Nostril Breathing Closing right nostril with right thumb and left nostril with right ring finger, quickly inhale through left nostril and exhale through right for 2 - 3 minutes.

7. Sitali Pranayam Curl the tongue and stick it out, inhaling through the curled tongue, and and exhale through the nose, with neck lock applied. Continue for 3 - 5 minutes.

8. With hands at the heart center, separate the thumb and little finger on each hand so that the three middle fingers are touching each other. Then bring the fingertips of both hands together. Look through the fingers at the little fingers. Begin to inhale through the nose, exhale through mouth, then inhale through the mouth and exhale through the nose. Repeat and continue sequence for 2 - 5 minutes.

Rest in savasana for at least 5 minutes and up to 10 minutes.