Sama Vritti (Equal Breath) Warm-Up:

• Inhale 5 counts, exhale 5 counts.

• Add 1 count to each inhale and exhale every round until reaching 15 counts.

Nadi Shodhana (Alternate Nostril Breathing) with Holds:

• Inhale left nostril 5 counts, hold 5 counts, exhale right nostril 5 counts.

• Inhale right nostril 5 counts, hold 5 counts, exhale left nostril 5 counts.

• Repeat for multiple rounds with the same 5-count pattern.

Viloma 3 (Interrupted Breath):

• Inhale 3 counts, hold 2 counts, inhale 2 counts, hold 3 counts, inhale 1 count, hold 4 counts.

• Exhale 1 count, hold 4 counts, exhale 2 counts, hold 3 counts, exhale 3 counts, hold 2 counts.

• Repeat this stacking pattern for several rounds.

Sama Vritti Cool-Down:

• Start from 15 counts for inhale and exhale, reducing by 1 count each round until reaching 5 counts.

1. Agni Sara Kriya (4 rounds)

• Exhale completely.

• Hold the breath out and pump the abdomen 20-30 times.

• Inhale deeply, relax.

• Take a few normal breaths before the next round.

• Repeat 4 rounds.

2. Kapalabhati with Breath Retention (4 rounds)

• 30 rapid exhales (inhale is passive).

• After the last exhale, inhale deeply and hold (10-20 sec).

• Exhale slowly, relax.

• Take a few normal breaths before the next round.

• Repeat 4 rounds.

3. Box-Style Breath Retention (6 rounds)

• Inhale for 5 sec → Hold for 10 sec → Exhale for 10 sec → Hold for 5 sec.

• Repeat 4 rounds.

• Then, increase the inhale hold to 20 sec for 2 more rounds.

4. Equal Breathing (4 rounds)

• Inhale for 8 sec → Exhale for 8 sec.

• Repeat 4 rounds.