For those relatively new to the practice, or those wanting to work on the foundations of the practice.
LEVEL 1. 5 Minutes
Nadi Sodhana Alternate Nostril Breathing
Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects. A beautiful breathing technique that helps keep the mind calm, happy and peaceful. A few minutes of Nadi Shodhan pranayama in a day is best to de-stress the mind and release accumulated tension and fatigue. The breathing technique is named Nadi Shodhan, as it helps clear out blocked energy channels in the body, which in turn calms the mind. (nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique
Day 6 Kapalabhati. Skull shining breath
Pranayama: Kapalbhati Breath. Shining skull breath, Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs. The rapid, forced exhalations we use in this technique reduces CO2 levels in the blood and increases O2 availability, Your cells are already pumped full of oxygen so there is less of an urgent need to inhale more air. But the successive, rapid, forceful exhalations we do in Kapalabhati provides “a total cleansing of the lungs” according to André van Lysebeth. In his book, “Pranayama The Energetics of Breath”, he states this is a good preventative measure against tuberculosis. This increase of Oxygen, the rhythm, and new prana coursing through the body helps eliviate low, flat feelings.... it is a perfect way to start the morning! *disclaimer, if you are on your period or pregnancy, please do not performing this breathing technique
DAY 14 Humming Bee Breath
The asana finds its name from the Black Indian Bee, Bhramari. The sound we make when we exhale while practicing this asana resembles the humming sound of a bee and so, it is called Bhramari pranayama. Whether you’re anxious or angry, this breathing exercise can help you release the negative emotions, while breathing in freshness and joy. A simple technique with miraculous benefits, the Bhramari Pranayama can be practiced anywhere to de-stress yourself
DAY 26. 5 Minute Pranayama. Find Space
To engage a deeper belly breath and to encourage more space for new air/prana this is a brilliant exercise. If you've been rushing or you're feeling a little sluggish in the middle of the day, try this exercise. The more we can connect to our breath, the better we nourish the body and pause frantic thoughts. Singers and musicians also adopt this breathing technique to increase lung capacity, more space in the body, hopefully more space in the mind.
LEVEL 2. 45 Minutes.
LEVEL 1. 20 Minutes
Yoga For All
LEVEL 1. 1 Hour or more.