Next, come onto your hands and knees. On an exhalation, stretch back into (Cobra Pose). Finally, exhale and come back into Downward-Facing Dog, then inhale to come down to your hands and knees again. Repeat this series 3 times, staying for 1, 2, and finally 3 breaths when in Cobra to build strength, stamina, and energy.
Apanasana (Knees-to-Chest Pose) is a counterpose for backbends, but it also helps ground the energy created during the previous poses. Lie on your back with your hands on bent knees and feet off the floor. Slowly exhale, bringing your belly toward your spine and hugging your knees in toward your chest. With an inhalation, return to the starting position. Do 6 rounds.
Surya Bhedana Pranayama (Solar Breath) will help you feel alert for seated meditation. Begin by noticing your natural breath, then gently lengthen your exhalations and deepen your inhalations until you find a comfortable rhythm. Breathe in through the right nostril while closing the left, then out through the left while closing the right. Pause in between inhalations and exhalations. Do 12 rounds and then return to your natural breath.
Keep in mind that a brhmana practice may keep you awake at night if done in the evening. If you are tired but want to sit for meditation before bedtime, begin with an energizing practice and then move into a calming one.!--page-->