A series of big pranayamas from Yuliia Yaroshenko, instructor in the Ukrainian Federation of Yoga.

A series of big pranayamas from Yuliia Yaroshenko, instructor in the Ukrainian Federation of Yoga.
Start with Full Yogic Breath.
Sit comfortably, better in Padmasana (the lLotus pPose). Join the palms in Namaste.
Start rhythmic breathing rhythmically.
Continue Full Yogic Breath. Do Jnana Mudra. Join the index fingers and the thumbs of each hand to form the rings. Keep other fingers straight.
Full Yogic Breath consists of abdominal, chest and clavicle breathing. It activates all respiratory zones with no exception and in the right order. In this way it helps harmonize the entire body.
Put the hands on the corresponding body zones to make sure they are involved properly in the process properly.
Don’t skip any of the zones.
While breathing, keep the spine fixed and motionless.
If you feel that your the body bends while you inhale, and unbends with the exhalation, lie on the back to continue practicing Full Yogic Breath.
The feeling of inner heat and small vibration are the criteria for the correct performance of the breathing practice.
Keep the breathing rhythm and proceed to body stretch. Keep the legs in Padmasana. Pull out the right hand, put the left hand on the right body side. Stretch out the body to the left. Then stretch the other side symmetrically.
Focus on breathing!
The feeling of pleasant stretch in the working zone is a criterion for the exercise correct performance.
To do Kapalabhati Pranayama, activate your abdominal muscles. Keep the rhythm of 90 to 120 breaths per minute. Don’t work with your chest muscles! This may lead to violation of cardiac rhythm and diaphragm pains.
Kapalabhati is translated as “cleaning of the skull”. The name is directly related to the physical effect emerging after the pranayama correct performance. The space around seems to become clearer, with more light in it.
After Kapalabhati join the fingers in Yoni Mudra. Men do the mudra with their right hand. Press the index and the middle fingers to the base of the thumb next to the life line. Other fingers are straight.
Women do Yoni Mudra with their left hand.
Start doing Akapalabhati Pranayama. Its mechanism is similar to Kapalabhati. Inhale with both nostrils, and for the exhalation close one the nostrils by one alternately.
Keep the breathing rhythm.
This pranayama is more intensive than the previous one, because of the augmented hydraulic wave.
Keep the breathing rhythm and proceed to the next pranayama. Keep the fingers in Yoni Mudra - the right hand for men, and the left hand for women.
Close one nostril and breathebreath rhythmically with your abdominal muscles. Do a series of 20 breathing cycles.
Then close the other nostril and repeat the series.
Proceed to the next pranayama - Bhastrika. It is similar to Kapalabhati, but this time breathe much more harsh toughly and with a bigger amplitude.
The feeling of a ‘“fire ball’” in the belly is the inner criterion for Bhastrika correct performance.
Do the next pranayama - Kumbhaka - to move this conventional ‘“fireball’” to the chest. Open up the shoulders, do a Full Yogic Inhalation, hold the breath and take three bandhas.
Jalanadhara-bandha prevents the increase raise of the pressure in the head.
Mulabandha prevents keeps the energy from outflow to lower chakras.
Uddiyana bandha intensifies blood circulation in the lungs.
Take the bandhas exactly in the given order. Otherwise Kumbhaka is not effective.
If you do the pranayama correctly, the heart rate at breath retention goes down, not up.
Exhale and release bandhas in the reverse order.
Proceed to Full Yogic Breath.
Focus on here and now.
Ujjayi is an exercise for internal massage of the endocrine glands. They are located deep in the body and cannot be affected mechanically. Thus they are massaged by vibration.
To do Ujjayi, sing the sequence of sounds that form the mantra OM.
The sound “A” resonates in the upper fornix of the skull cap, gives the feeling of vibration and tickling there.
The sound “O” stimulates vibration in the third eye area.
The “U” resounds in the chest cavity.
The sound “M” evokes vibration in the Muladhara zone.
Do the exercise three times.
Do another Bhastrika. To breathe correctly, work with your belly in the most harsh tough and rhythmic mode. Do the pranayama with Manipura set. As soon as you attain the effect of the heat in the belly, do Kumbhaka.
Inhale deeply, open up the chest and take three bandhas. Remember the sequence.
Move the heat to the heart zone.
Then exhale and release bandhas.
Proceed to calm and rhythmic breathing. Condense the etheric field. Do the mudra of intentions, aim the energy accumulated during the class at your actual intentionsproceedings.