Hi,
Well, after gathering all info, I have ended up with various excercises, so, I have decided to wake up earlier every day for 40mins and doing pranayama (as most effective early in the morning) BUT I WANT TO KNOW WHAT WOULD BE THE GOOD ORDER OF THESE EXCERCISES!
If someone could put these in order it would be beneficial and much appreciable. So, here it is in randomly order:
After warm ups,
1. Breath of fire
2. Anuloma viloma
3. Bhastrika
4. Kapalabhati
5. Anuloma krama: 2inhale-hold-2inhale-hold-2inhale-hold-continue upto full
lungs…exhale free – 10 circles
6. Nadi Shodhana: inhale left – close left – exhale right – inhale right – close right – exhale left, etc for 10minutes
7. Kumbhaka: exhale left (right nostril closed) – inhale left for 4 – close nose and hold for 16 – exhale right for 8 (left nostril closed) – inhale right for 4 – close nose and hold for 16 – exhale left for 8 (right nostril closed). For 10 minutes
8. Breath hold with empty lungs: exhale left (right nostril closed) – inhale left for 3 – close nose and hold for 9 – exhale right for 6 – hold for 9 – inhale right for 3 – hold for 9 – exhale left for 6 – inhale left for 3 and so on. For 5-10 minutes
9. Ujjayi for 5-10mins
10. Pratiloma karma: inhale for 2 – hold for 2 – continue inhale for 2 – hold for 2 – continue the 2/2 ratio for up to full lungs – exhale for 2 – hold for 2 – continue exhale for 2 – hold for 2 – continue the 2/2 ratio to empty lungs..
11. Nadi shodana with kumbhaka
Thanks!
Well, after gathering all info, I have ended up with various excercises, so, I have decided to wake up earlier every day for 40mins and doing pranayama (as most effective early in the morning) BUT I WANT TO KNOW WHAT WOULD BE THE GOOD ORDER OF THESE EXCERCISES!
If someone could put these in order it would be beneficial and much appreciable. So, here it is in randomly order:
After warm ups,
1. Breath of fire
2. Anuloma viloma
3. Bhastrika
4. Kapalabhati
5. Anuloma krama: 2inhale-hold-2inhale-hold-2inhale-hold-continue upto full
lungs…exhale free – 10 circles
6. Nadi Shodhana: inhale left – close left – exhale right – inhale right – close right – exhale left, etc for 10minutes
7. Kumbhaka: exhale left (right nostril closed) – inhale left for 4 – close nose and hold for 16 – exhale right for 8 (left nostril closed) – inhale right for 4 – close nose and hold for 16 – exhale left for 8 (right nostril closed). For 10 minutes
8. Breath hold with empty lungs: exhale left (right nostril closed) – inhale left for 3 – close nose and hold for 9 – exhale right for 6 – hold for 9 – inhale right for 3 – hold for 9 – exhale left for 6 – inhale left for 3 and so on. For 5-10 minutes
9. Ujjayi for 5-10mins
10. Pratiloma karma: inhale for 2 – hold for 2 – continue inhale for 2 – hold for 2 – continue the 2/2 ratio for up to full lungs – exhale for 2 – hold for 2 – continue exhale for 2 – hold for 2 – continue the 2/2 ratio to empty lungs..
11. Nadi shodana with kumbhaka
Thanks!