This is a simple lying sequence for Pranayama which is suitable for those who are new to Pranayama or who are looking for a basic session. You can practise this either in the morning or later in the day, or any time when you have a quiet space to yourself for the session.
It is best to practise Pranayama on an empty stomach.
Set up your mat with a bolster and blankets close by.
Bend forward to Virasana to open up the hips and lengthen the spine.
Then come up and place your bolster and an extra blanket if needed under the front of the torso, going from the lower pelvis upwards. Rest forward in Virasana and observe your back ribs as you breathe in and out normally. Watch how they spread to the sides on the inhalation, and come back on the exhalation. Notice if both sides are opening evenly.
Now come up to and lie back over a 3 fold blanket, placed lengthways under the spine. Place the lower edge of the 3 fold blanket at the lower edge of the ribs as you lie back. Take an extra blanket to support your head to keep the eyes, mouth, and facial muscles quiet.
Start off just observing your normal breath, and then gradually deepen first the exhalation and then the inhalation.
Place your hands on the outer lower part of the ribs and feel how the ribs fill outwards into the palms as you inhale and withdraw during the exhalation. Observe which side fills out more and which less. See if you can bring both sides to open out evenly.
Then remove your hands, bend your knees, turn to the side, and, as simply as possible, remove the 3 fold blanket. Lie back down flat for Savasana with a blanket support under the head.
Bring the eyes, the face, and the throat to softness, with the breath coming back to a quiet subsistence rate.
Then turn to the side, wait a few moments, and come up.