This is a great, simple pranayama to start your Kundalini Yoga kriya and it is suggested along with Breath of Fire to incorporate into your daily yoga practice.
POSTURE: Sit in easy pose or on chair feet flat on the floor, legs shoulder-width apart.
Chest lifted, relax your shoulders. Elongate your spine upwards, lengthen your neck and tuck your chin about 1/10 of an inch to help align the back of your head to your spine. Close your eyes. Relax your diaphragm and stomach muscles.
MUDRA: Namaste hands but bring your palms approximately 4 inches away from the chest, elbows up. Put slight pressure against the palms.
Begin inhalation by 4 equal sniffs to fill your lungs completely then exhale fully in 4 equal sniffs. Concentrate so that each time you do inhalation in 4 sniffs your lungs are completely expanded then when you do exhalation in 4 sniffs, your air is fully expelled as you pull in your diaphragm and stomach muscles.
DURATION: 1 minute to begin; increase up to 5 minutes for each practice sessions.
Helps you awaken your energy, improves and increases your respiratory system.
Quickly oxygenates your blood and helps body heal.
Increases the amount of your prana to your body.
For those with high blood pressure, heart disease or suffer from other medical conditions, use extreme caution in doing any breathing exercises.
Do not over-do and if you begin to feel dizzy, stop and return to normal breathing.
Namaste -- Cathi