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The AYP asana sequence begins with a warm-up in which we massage the body and direct the flow of blood from each of the extremities back into the torso (see above figures 1a,1b,1c, 2a,2b).
We then come to a kneeling seat in which we take the time to find a comfortable rhythm with the breath….a rhythm we try to maintain throughout the rest of the asana practice (figure 3).
So, with all this in mind, continue to do your asana practice as you feel inclined to, continue to keep the physical body healthy and in good repair, but remember, if the goal of your spiritual practices is to liberate yourself from suffering, if the goal of your spiritual practices is to become enlightened, asana practice will not take you all the way.  It will help in many ways, but the whole gamut of yoga practices is necessary for realizing the self as The Self. Breath is the external manifestation of prana within and the practice of pranayama makes the movement of prana efficient. Long distance runners know this secret too well that it is the mind that runs through the body and what is referred to as 'second wind' is what happens when the inner intelligence starts running, bypassing the little ego that would rather be… .
Pranayama must be done very intelligently, just like asana practice as the inner intelligence is awakened and empowered and this inner intelligence—aside from being very efficient—knows how to do what needs to be done, while at the same time rejuvenating the entire system.
There are different types of pranayama but here, we shall be concerned with just one simple pranayama—Swami Sivananda's 'Sukha Purvak Pranayama'.
Close the right nostril with the right thumb and breath in very slowly through the left nostril. Keeping the right thumb over the right nostril, close the left nostril with the last three fingers of the same hand and retain the breath 'as long as' you comfortably can. Reverse the cycle by first closing the left nostril with the last three fingers of the right hand and breathing in through the left nostril. Close the right nostril with the right thumb of the same hand and retain the breath 'as long as' you comfortably can. Benefits: All of what we have discussed in the yoga element with asanas apply to pranayama as well.

Time and repetition: Start with 10 pranayama cycles and gradually increase the number to 20 cycles and practice twice a day, in the morning and evening. The first is that to practice any real meditation, one needs at the least one asana in which one can be perfectly comfortable for a longer period of time. The second objective of excercising asanas in Hatha Yoga is to bring health and energy to body and mind by opening the nadis. The mere mastering of postures is no objective in itself, though mastering various postures certainly strengthens the power of will and concentration and the habit of not paying too much attention to the information input by the senses. These asanas were performed by Ganga Puri, who lives in Hardwar-India if he is not traveling the world to teach the yoga of the Himalayas.
This is a sequence that I personally teach in all my beginner yoga classes, a sequence I have had great feedback on and one I can recommend from personal experience as well.
Efficient movement of prana through breathing exercises is also experienced as efficiency in the mind where the erratic movement of thought is brought to good order. Once you begin the practice, you notice that many adjustments take place within; retention becomes longer as does exhalation.
Quite similar to the alternate nostril breathing pranayama, this version does not use time as a measure for inhalation, retention or exhalation but asks that you try to pay attention to retention and exhalation in retaining them for as long as is—with the emphasis on 'as long as…'. Physically, the body becomes healthier as deeper breathing dispels residual carbon dioxide and one feels increased energy levels. The more such postures one can master, the better the basis for developing the inner meditation techniques. When such excercises are regularly perfomed, the path of hatha yoga is opened automatically, though one still has to follow it further.

This simple pranayama done with full awareness and heart will teach you many things about what is possible while restoring overall health and well-being and costing nothing at all. The increased supply of fresh oxygen results in better repair and maintenance and digestion and sleep improve significantly. There are many other types of pranayama and cleansing techniques in the yoga system that you can use as needed. Mentally, regulation of prana significantly reduces lethargy and restlessness of the mind or tamas and rajas. Once you set about pranayama practice, you will notice the intelligence within restoring the body through prana or life-force which flows through the movement of breath. Here again we find a way to give ourselves to this inner intelligence by not cooperating with the ego which will prompt you to retain for a shorter time and gasp for breath more quickly. This does not mean that you push the envelope and breathe aggressively but recognize the false cry of the ego by seeing that it is possible to retain just a little longer and breathe out a little more fully by seeing directly that it is possible. There is no pressure or violence, the inner intelligence simply assures you that it is possible.

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