Yoga & pranayama

StandingBeginner30–60 sec

• Improves posture
• Strengthens legs
• Builds body awareness
• Calms the mind

Suits: Vata, Pitta, Kapha

BalanceBeginner30–60 sec each side

• Improves balance
• Strengthens hips and legs
• Builds concentration
• Opens hip joint

Suits: Vata, Kapha

StandingBeginner30–60 sec each side

• Stretches hamstrings and hips
• Strengthens core
• Improves digestion
• Opens chest

Suits: Pitta, Kapha

StandingBeginner30–60 sec each side

• Builds strength and stamina
• Opens chest and hip flexors
• Improves focus
• Energises body

Suits: Vata, Kapha

StandingBeginner30–60 sec each side

• Strengthens legs and arms
• Opens hips
• Builds endurance
• Grounds Vata

Suits: Vata, Kapha

InversionBeginner1–3 min

• Stretches hamstrings and calves
• Strengthens arms
• Energises the body
• Relieves mild back pain

Suits: Pitta, Kapha

RestorativeBeginner1–5 min

• Releases tension in back
• Calms the nervous system
• Reduces anxiety
• Stretches hips and thighs

Suits: Vata, Pitta

BackbendBeginner15–30 sec

• Strengthens spine
• Opens chest
• Stimulates digestion
• Relieves stress

Suits: Vata, Kapha

Avoid: back injury or pregnancy

BackbendBeginner15–30 sec

• Strengthens back muscles
• Improves posture
• Stimulates abdominal organs
• Builds focus

Suits: Vata, Kapha

BackbendIntermediate20–30 sec

• Stretches entire front body
• Strengthens back
• Improves digestion
• Stimulates kidneys

Suits: Vata, Kapha

Avoid: herniated disc

InversionIntermediate1–5 min

• Improves circulation
• Calms the mind
• Strengthens shoulders and core

Suits: Pitta, Kapha

Avoid: Learn with a teacher. Avoid with neck problems, high BP, glaucoma, during periods or pregnancy

InversionIntermediate1–3 min

• Stretches spine and shoulders
• Calms the mind
• Reduces fatigue

Suits: Pitta, Kapha

Avoid: Learn with a teacher. Avoid with neck or back injury, high BP, during periods or pregnancy

BackbendBeginner30–60 sec

• Opens chest and throat
• Stretches neck
• Improves respiration
• Relieves stiffness

Suits: Vata, Pitta

Forward BendBeginner1–3 min

• Stretches hamstrings and spine
• Calms anxiety
• Stimulates liver and kidneys
• Improves digestion

Suits: Pitta, Vata

Forward BendBeginner1 min each side

• Stretches hamstrings
• Stimulates liver and spleen
• Calms mind
• Relieves anxiety

Suits: Pitta, Vata

TwistIntermediate30–60 sec each side

• Improves spinal mobility
• Supports digestion
• Eases back stiffness

Suits: Pitta, Kapha

Avoid: recent back surgery, slipped disc or in pregnancy

CoreIntermediate30–60 sec

• Strengthens core and hip flexors
• Improves digestion
• Stimulates kidneys
• Builds stamina

Suits: Kapha, Pitta

SeatedBeginner5–30 min

• Calms mind for meditation
• Opens hips gently
• Lengthens spine
• Reduces anxiety

Suits: Vata, Pitta, Kapha

SeatedBeginner5–15 min after meals

• Only pose safe after eating
• Aids digestion
• Calms mind
• Strengthens lower back

Suits: Vata, Pitta, Kapha

RestorativeBeginner5–20 min

• Deep relaxation
• Reduces blood pressure
• Calms nervous system
• Integrates practice

Suits: Vata, Pitta, Kapha

BackbendIntermediate30–60 sec

• Deep chest opener
• Stretches hip flexors
• Improves posture
• Energises body

Suits: Vata, Kapha

Avoid: lower back injury

BalanceIntermediate30–60 sec each side

• Opens hips and shoulders
• Strengthens calves
• Improves concentration
• Stretches IT band

Suits: Pitta, Kapha

FlowBeginner5–12 rounds

• Full-body warmup
• Improves circulation
• Builds strength and flexibility
• Energises entire system

Suits: Vata, Kapha

Beginner5–20 min10–20 rounds

How: Close right nostril with thumb, inhale through left. Close left with ring finger, exhale through right. Inhale right, exhale left. That is one round.

• Balances left and right brain hemispheres
• Reduces anxiety and stress
• Clears energy channels (nadis)
• Improves lung capacity
• Balances all three doshas

Suits: Vata, Pitta, Kapha

Beginner5–10 min120 strokes/min

How: Sit comfortably. Take a gentle inhale, then forcefully exhale through the nose while contracting the abdomen sharply. Allow passive inhalation. Repeat rhythmically.

• Clears sinuses and lungs
• Stimulates digestive fire (agni)
• Energises body and mind
• Strengthens abdominal muscles
• Reduces Kapha

Suits: Kapha, Vata

Avoid: pregnancy, menstruation, with high BP or hernia

Beginner5–10 min5–10 rounds

How: Inhale deeply. On the exhale, close ears with thumbs and make a humming sound like a bee. Feel the vibration in the skull and chest.

• Instantly calms the mind
• Reduces anger and frustration
• Relieves tension and headaches
• Improves concentration
• Aids sleep

Suits: Pitta, Vata

BeginnerThroughout yoga practice

How: Breathe through nose with a slight constriction at the back of the throat, creating a soft hissing or ocean sound. Both inhale and exhale produce this sound.

• Generates internal heat
• Improves concentration during asana practice
• Slows and deepens breathing
• Balances Vata
• Calms nervous system

Suits: Vata, Kapha

Beginner5 min10–15 breaths

How: Roll tongue into a tube shape (or purse lips if unable). Inhale through the rolled tongue slowly. Close mouth, exhale through nose. Feel the cooling sensation.

• Cools the body and mind
• Reduces Pitta
• Relieves excess heat, anger
• Reduces blood pressure
• Excellent in summer

Suits: Pitta

Avoid: cold weather or with low BP

Intermediate3–5 min3 rounds of 20

How: Both inhalation and exhalation are forceful and rapid. Breathe in and out rapidly like a bellows — equal force on both. Pause after each round with normal breathing.

• Generates intense heat and energy
• Clears blockages in lungs
• Stimulates digestion
• Oxygenates blood rapidly
• Strong Kapha reducer

Suits: Kapha, Vata

Avoid: high BP, heart disease, pregnancy, epilepsy

Beginner5 min10–15 breaths

How: Press upper and lower teeth together. Part lips. Inhale through the teeth with a hissing sound. Close mouth, exhale slowly through the nose.

• Cools the body
• Reduces anger and anxiety
• Lowers blood pressure
• Improves dental hygiene
• Reduces hunger and thirst

Suits: Pitta

Intermediate10–20 min10–20 rounds

How: Like Anulom Vilom but with breath retention (kumbhaka). Inhale 4 counts, hold 16 counts, exhale 8 counts. Ratio is 1:4:2. Begin without retention.

• Deep purification of energy channels
• Balances solar and lunar energy
• Prepares mind for meditation
• Reduces stress and tension
• Balances all doshas

Suits: Vata, Pitta, Kapha

Avoid: Breath retention should be learned from a teacher