Kriya & Pranayama Practice Sheet

If you have about 30 minutes a day, this is a simple and effective practice to circulate the prana in your body and clear the mind.  

5 uddyana bandas and/or naulis
5 simha mudras
3 rounds of brahma mudra taking approximately 1 minute per round
12 - 24 rounds of anuloma viloma (also called nadi shodhana)
12 - 24 rounds of ujjayi 
12 - 24 rounds of sheeta li or sheetkari