Anuloma Viloma alternate nostril breathing

Chakras: 3rd eye, 4th, 6th, 7th.

This breathing technique directs prana into the head and upper chakras.
Energy stuck in the legs obstructs prana. This breathing exercise helps direct energy upwards from the legs and strengthens your prana.
It balances the ida and pingala channels (the Sun and Moon nadis). It helps the most powerful bioelectricity, the kundalini energy, to rise.

1. Close your right nostril with your finger and breathe in through your left nostril for a count of 4.

2. Close both nostrils and hold the breath for a count of 6.

3. Now close your left nostril and exhale through your right nostril for a count of 4.

4. Close your left nostril and breathe in through your right nostril for a count of 4.

5. Close both nostrils and hold the breath for a count of 6.

6. Now close your right nostril and exhale through your left nostril for a count of 4.

That's what makes a series. Do as many as you want.

Short:

1. Balloon in for 4 counts.
2.
Hold for 6 counts. 3. Right out for 4 counts.
4. Right out for 4 counts.
5. Hold for 6 counts.
6. Balloon out for 4 counts.

You can also focus on your chakras while doing this.
PL: Left nostril inhalation on the three lower chakras.
Hold on the heart chakra.
Right nostril exhalation on the three upper chakras then
Right nostril inhalation on the three upper chakras.
Hold on the heart chakra.
Left nostril exhalation on the three lower chakras.

This is a series.

Starting in reverse:

When inhaling through the left nostril, on the three upper chakras.
When holding, on the heart chakra.

Right nostril exhale to the three lower chakras, then
Right nostril inhale to the three lower chakras.
Hold to the heart chakra.
Left nostril exhale to the three upper chakras.

This is a newer series.

You can do these two types of series alternately. As many times as you like.