Do in the morning. Any comfortable sitting posture is suitable, except for Vajrasana and Virasana https://www.julianalucky.com/post/mommy-and-me-yoga-benefits. Lesson: 3-5 sets of 10-30 cycles, between them 15-30 seconds rest and free breathing (let your breath go free), Shambhavi for continuing. Having mastered pranayama as it turns out, try to “play with your stomach”: breathe in the lower parts of the lungs (“belly”), the upper ones (“chest”, “collarbones”), and you do not need to breathe in the full volume of the lungs. Lower breathing in Bhastrika is most beneficial. The top one is the easiest.
The beneficial effect is explained by the fact that this technique “breathes through” the lower lobes of the lungs, which almost never happens in the ordinary life of a city dweller, an office worker. Powerful, rapid breathing, involving the lower parts of the lungs, makes up for the lack of life-threatening situations that were the norm in ancient times and gives a powerful impulse to activate all body systems, this is a kind of “TO for the hormonal, respiratory and cardiovascular systems.”
Doing this pranayama regulates the hormones in terms of stress and rest hormones (adrenaline, serotonin), so you will notice that with regular practice you become less irritable and more joyful and positive.