Easy comfortable Pranayam
Sit in the Padmasan or Siddhasan pose in your meditation room. Close the right nostril with the right thumb. Draw in the air very slowly through the left nostril. Then close the left nostril also with the little and ring fingers of the right hand. Retain the air as long as you can comfortably keep. Then exhale very very slowly through the right nostril after removing the thumb.
Then draw in the air through the right nostril. Retain the air as before and exhale it very very slowly through the left nostril after removing the little and ring fingers. All these six processes constitute one Pranayam. Do 5 Pranayams to start with and increase the number gradually. You can do 20 Pranayams at a sitting.
Have a Bhav (mental attitude) that all the Deivi Sampat (Divine qualities) such as mercy, love, forgiveness, santi, joy, etc., are entering into your system along with the inspired air and theat all the Asura Sampat (devilish qualities) such as lust, anger, greed, etc., are being thrown out along with the expired air. Repeat OM mentally during Purak (inhalation), Kumbhak (retention) and Rechak (exhalation).
This Pranayam removes all diseases, purifies the Nadis, steadies the mind in concentration, improves digestion, increases the digestive fire and the appetite, helps to maintain Brahmacharya and awakens the Kundalini shakti. Purification of Nadis all set in rapidly.
For Purak, Kumbhak and Rechak, the ratio is 1:4:2. If you inhale for 4 seconds, retain the air for 16 seconds and then exhale for 8 seconds. You can gradually increase these to 16, 64, and 32 seconds respectively.