A morning pranayama routine can organise posture, breathing and attention at the beginning of the day. The purpose is steady practice rather than a promised cosmetic result.
Navigator
1. Natural breath awareness
Observe several ordinary breaths without trying to change them.
2. Nadi Shodhana without retention
Alternate the nostrils at a comfortable pace using light finger pressure.
3. Gentle Ujjayi
Create a soft throat sound while breathing through the nose.
4. Bhramari
Use a quiet humming sound during an easy exhalation.
5. Udgeeth
Chant Om at a moderate volume and finish before throat strain appears.
6. Quiet sitting
Return to ordinary breathing and sit quietly for a short period.
Suggested sequence
- Prepare a comfortable seat.
- Observe natural breathing.
- Choose one or two techniques.
- Use a small number of rounds.
- Return to ordinary breathing.
- Finish with quiet sitting.
Common mistakes
- Using several strong techniques together.
- Forcing a long breath.
- Lifting the shoulders.
- Adding retention too early.
Practice limits
Stop when breathing becomes strained, confusing or uncomfortable. Learn retention, fixed ratios, bandha and active techniques from a qualified yoga teacher.