Nadi Shodhana pranayama (“Cleansing of the subtle channels”)
Do at any time of the day, but not at night (moderately invigorates). The technique is described in detail here https://www.julianalucky.com/yoga-for-kids. Gradually come to a ratio of 1:4:2. Exercise regularly, because. missing classes immediately throws you back a few days in the duration of the delay and the comfort in the chosen proportion disappears.
Regular trainees will notice the wave dynamics of progress, this is normal – I don’t know what it is connected with (phases of the moon??). A ratio of 1:4:2 is sufficient for the purposes of general health and mind control. Further, on more complex proportions, there is a radical restructuring of the body for hypoxia conditions (a more radical recovery and rejuvenation is underway) and at the same time control over the mind enters a new phase, where the norm is strange, discouraging the unprepared psyche “psychedelic” effects (read from freedivers on this topic, if you are curious) – and I actively do not recommend 
beginners in yoga to go in this direction, even there is a physical possibility.
The Nadi Shodhana Pranayama technique warms and detoxifies the body, especially if practiced regularly for 30 days or more, but even for 14 sessions every day you will notice a beneficial effect, this is my personal experience and I encourage you to try to see for yourself. Nadi Shodhana pranayama is an advanced yoga technique and is best combined with a vegetarian or other “killless” (no meat, fish, poultry, seafood or eggs) and light (no spicy, no abundance of flour and sugar, no pickles and pickles, no canned food). ) nutrition.
A one-day “Detox” on buckwheat is possible with the use of Nadi Shodhana pranayama 4 times a day: you eat only boiled or soaked buckwheat from solid food, and of course, drink water, tea, juices, at least 4 times a day for 5-10 minutes or more if possible, NSR is an excellent fasting day, which at the same time will not make you physically weak and mentally weak-willed, like ordinary fasting.