Yoga movement - Breathing Techniques Vibhagiya Pranayama sequence - meditation the mantra soham

This is really ancient practice.
We have three parts of the body bassically:
The first part from the navel down to the toes
The second part is from the navel to the throat
The third part is from the throat to the head
The benifits: they range from physiological to postural, mental, psychological and emotional: warm up, energize, detoxify, open up your lungs, boost your energy levels, remove sleepiness, calm your mind, remove unwanted toxins and prepare you for a deeper practice of meditation as well.
We use kind of square breathing: inhaling - holding - exhaling - holding and remember breath from your abdomen, not just from your chest, the breathing should be deep, long and the breathing should be slow without any judge. Holding the breath is very important because without holding the breath, there is no pranayama.