Use the thumb and the ring finger on the right hand to hold the nostrils, and not the index finger. Inhale for 4 seconds, retain for 16 seconds, exhale for 8 seconds. In a practice session, we recommend 10 rounds starting on the left and ending on the left side. By controlling this air flow we actually start to control the subtle prana and you also control the mind. Anuloma Viloma – (alternate nostril breathing)Īnuloma Viloma or alternate nostril breathing is a practice to slow down and manipulate the air flowing in the nostrils. We normally practice 3 rounds of 60 – 80 pumping (quick exhalations) followed by breath retention from 45 seconds to 1 minute. Through this practice all of the old stale air in the lungs is exchanged for new fresh air. It is said that this pranayama cleanses the lungs and awakens energy. The 2 basic pranayamas are: Kapalabhati – (shining skull – forceful breath) In order to practice 15 to 20 minutes is all that is needed. In fact, pranayama can be performed more than one time throughout a day. For practical reasons, practicing before is better. Pranayama can be performed before or after the session of asanas. Benefits of the Yoga Poses and Pranayama practice General Guidelines to follow in a Yoga Classĩ. An example of a properly sequenced yoga practice sessionĨ. Some additional yoga poses (asanas) and variationsĥa. Breathing (Pranayama) (15 – 20 minutes)ĥ. Beginning prayer and a short relaxation (savasana)Ģ.

– Swami Vishnudevananda in “The Complete Illustrated Book of Yoga” Sivananda Yoga Classġ. (The astral channels through which flows the prana).” Hatha Yoga awakens the kundalini by disciplining the body and purifying the nadis. Quote: “Through the physical poses of Hatha Yoga, the nervous system is toned, enabling it to withstand the experience of rising energy. Finally we will also list out the benefits of this yoga practice. Additionally, we will give some general guidelines to follow when doing the yoga practice. On this Yoga Poses webpage we will discuss the components of a basic Sivananda yoga class which can be from 1 to 2 hours.

Hatha yoga asanas sequence