Asanaverse

Yoga Sequence

Pran Vayu
Yoga Sequence

Practice for vitality and inner expansion

Awaken your life energy with this purposefully structured Pran Vayu yoga sequence. In yoga, Pran Vayu represents the ascending breath current that supplies body and mind with fresh prana.

The exercises are ideal for anyone who wants to strengthen their energy flow, experience their breath consciously and cultivate more vitality in everyday life.

Pran Vayu

When it helps

  • →you feel tired, listless or mentally scattered
  • →you want to energetically open and enliven your heart
  • →you want to breathe more consciously and strengthen your lung capacity
  • →you want to connect with your vitality and presence

Effect of the practice

  • Energetic Effect

    Activates Pran Vayu – the ascending, vitalizing breath flow. Helps you consciously take in new energy and distribute it through your system.

  • Physical Effect

    Opens the chest, ribs and heart space. Strengthens the diaphragm and promotes deep, free breathing.

  • Mental Effect

    Brings clarity, mental alertness and emotional openness. Helps you feel centered and present – in the here and now.

1. Mobilization (Warm-up)

This first part of the Pran Vayu sequence opens your chest, connects you with your breath and gets your life energy flowing. The focus is on uprightness, expansion in the heart space and conscious breath direction – inward and upward.

Half Standing Forward BendArdha Uttanasana
01
10 breaths

Half Standing Forward Bend

Activate your back and open the breathing spaces along the back of the body. Feel the expanse in chest and shoulders.

Learn more about Ardha Uttanasana
Chair PoseUtkatasana
02
5 breaths

Chair Pose

Generate inner fire, strengthen your center and consciously direct your breath into the upper body.

Learn more about Utkatasana
Mountain PoseTadasana
03
1 minute

Mountain Pose

Feel your inner uprightness. Optional: with a gentle Mula Bandha to activate the upward energy flow.

Learn more about Tadasana

2. Stabilization & Activation

Extended Side AngleUtthita Parsvakonasana
04
10 breaths per side

Extended Side Angle

Activate the flow of prana along the flanks and open the side of your body – a space for the breath arises.

Learn more about Utthita Parsvakonasana
Warrior 1Virabhadrasana 1
05
30 seconds

Warrior 1

Strengthen your stance and create length in the spine – your breath can stream freely upward.

Learn more about Virabhadrasana 1
Standing Forward BendUttanasana
06
5 breaths

Standing Forward Bend

Surrender to the breath. Let go in the hips and take in new energy at the same time.

Learn more about Uttanasana
Low LungeAnjaneyasana
07
10 breaths

Low Lunge

Open the hip flexor and create space for the ascending breath power in your center.

Learn more about Anjaneyasana
Hero PoseVirasana
08
15 breaths

Hero Pose

Stay upright, feel your breath in the chest. Ideal for deepening breath awareness.

Learn more about Virasana
Camel PoseUstrasana
09
5 breaths

Camel Pose

Open the heart and throat. Allow the breath to flow wide and free – inward and upward.

Learn more about Ustrasana

3. Calming & Integration

Bridge PoseSetu Bandha Sarvangasana
10
1 minute

Bridge Pose

Gently activate the spine and support the breath flow by lifting the heart.

Learn more about Setu Bandha Sarvangasana
Legs Up the WallViparita Karani
11
1 minute

Legs Up the Wall

Gentle inversion to regulate the energy flow and calm the nervous system.

Learn more about Viparita Karani
Reclining TwistJathara Parivartanasana
12
5 breaths per side

Reclining Twist

Relax your nervous system and allow the breath to spread in all directions.

Learn more about Jathara Parivartanasana
Head-to-Knee Forward BendJanu Sirsasana
13
15 breaths per side

Head-to-Knee Forward Bend

Gentle stretch in the back and flanks – ideal for guiding the breath into the depths.

Learn more about Janu Sirsasana

4. Final Relaxation

Corpse PoseSavasana
14
Min. 5 minutes

Corpse Pose

Let everything go. Feel the effect of the practice. Focus on an extended inhale and subtle breath awareness in the heart.

Learn more about Savasana

Integration

Integrating the Pran Vayu practice

This Pran Vayu yoga sequence is more than a physical exercise – it is an invitation to connect with your breath, your center and your life energy. The targeted combination of heart-opening asanas and breath-enhancing postures creates a space for deep transformation.

Regular practice strengthens not only your breath power, but also your ability to consciously take in energy and direct it through the body.

After the practice, take a few minutes to sense the effect on body, mind and breath. This mindful sensing time is an essential part of the energetic integration.

This sequence was created by Manish Rana

All sequences

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