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The 7 Most Effective Pranayama for Beginners

The 7 Most Effective Pranayama for Beginners

Photo by Eternal Happiness:

What is Pranayama?

  • The key to feeling the breath.
  • Breathing Techniques and Yoga postures.
  • When Prana is strong through out the body,you can connect to your intuition and understanding of the universe.
  • The Power of Prana.
  • What is Yoga breathing?


In this article, we are informing you the procedure and benefits of performing Pranayama. Pranayama is one aspect of Yoga that has gained immense popularity worldwide in improving the breathing cycle and rewarding its practitioners with overall self development..

Pranayama is the ancient practice of controlling your breath. You control the timing, duration, and frequency of every breath and hold.

The goal of pranayama is to connect your body and mind. It also supplies your body with oxygen while removing toxins

Source: med

Benefits Of Practicing Pranayama

1. Decreases stress

Pranayama calms the nervous system, which improves your stress response.stress response. Individuals who practice pranayama experiences less anxiety.

2. Improve sleep quality

The stress-relieving effects of pranayama may also help you sleep.

A technique known as Bhramari pranayama was shown to slow downbreathing and heart rate when practiced for 5 minutes. This may help calm your body for sleep.

3. Increases mindfulness

For many of us, breathing is automatic. We do it without giving it much thought at all.

People who practices pranayama displayes higher levels of mindfulness than others. And also shows better levels of emotional regulation. This is associated with the calming effect of pranayama, which supports your ability to be more mindful.

4. Reduces high blood pressure

Stress is a major risk factor for high blood pressure. Pranayama can help minimize this risk by promoting relaxation. When you concentrate on your breathing, it can help calm your nervous system. This, in turn, may help reduce your stress response and risk of hypertension.

5. Improves lung function

As a type of breathing exercise, the slow, forceful breathing of pranayama may strengthen your lungs.

Practicing Pranayama improves multiple parameters of lung function, according to pulmonary test results.

6. Enhances cognitive performance

Pranayama improves your working memory, cognitive flexibility, and reasoning skills.

It has the ability to improve your perceived level of stress and your reaction time.

According to the researchers, these benefits are due to the stress-lowering effects of pranayama. The increased oxygen uptake, which energizes brain cells, likely plays a role as well.

What is Yoga breathing?

It is prana that is the most important part of the physical practice of yoga, and not so much the poses themselves. The deep, intentional breathing which accompanies the poses removes energetic blockages and serves to purify the body, increasing prana flow

How should I sit, while doing Pranayama?

Proper sitting is vital to practicing Pranayama.You can either sit on your knees in Vajrasana or sit cross legged in lotus position.The goal is to elongate the spine and keep the crown elevated.

(Sitting on knees) Vajrasana.
(Cross legged ) Lotus position.

The 7 effective Pranayamas

1.Easy pose (Sukhasana)

While opening the hips and lengthening the spine, the asana's relative ease on the knees makes it easier than siddhasana or padmasana for people with physical difficulties.

For meditation, it is important that the spine be straight and aligned with the head and neck. But if the practitioner steadies the sukhasana pose by putting pillows or blankets under the knees to create a steadiness, it may be easier to sit longer in sukhasana for meditation without slumping forward.

An additional blanket or pillow under the buttocks may also be beneficial and steadying.


2. Sphinx pose (Salamba Bhujangasana)

How to do it? step by step process:

  • Lying down on your front, arrange your shoulders over your elbows.
  • Bring the shoulders back away from your neck, shoulder blades sliding down your back and feel a subtle lift in the breast bones.
  • Guide your breath towards your lower back and abdomen.
  • To come out of the pose, bring your elbows to the sides and rest your forehead over your hands.
Salamba Bhujangasana

3. Dheerga Pranayama

Here's how to do it.

Part One: Inhale through the nose, allowing your belly to expand softly as the breath moves into your lungs. Then exhale through your nose, tightening your abdominal muscles and drawing your belly button to the spine, allowing as much air as possible to escape from your lungs.

Part Two: Much the same, with an added step. Inhale through the nose, allowing your belly to expand, and then allow the breath to expand your rib cage as well. When you exhale through the nose, squeeze the air out of your rib cage and belly until they’re empty.

Part Three: Take it a step farther. Inhale through the nose, allowing your belly to expand as the breath moves into your lungs and rib cage, and then invite the breath into your upper chest, to your pectoral muscles and clavicle. Then exhale fully.

Dheerga Pranayama

4. Ujjayi Pranayama

Ocean Breath (Ujjayi Pranayama) is most often used in support of yoga postures, especially in the vinyasa style. In this breathing technique, you constrict the back of the throat to support lengthening each breath cycle. Each inhalation and exhalation is long, full, deep, and controlled. You can learn this breath while seated in a comfortable cross-legged position. Once you get the hang of it, begin to use it during your yoga practice.

Ocean Breath(Ujjayi Pranayama)

5. Alternate Nostril Kapalabati

To practice alternate nostril breathing:

  • Sit in a comfortable position with your legs crossed.
  • Place your left hand on your left knee.
  • Lift your right hand up toward your nose.
  • Exhale completely and then use your right thumb to close your right nostril.
  • Inhale through your left nostril and then close the left nostril with your fingers.
  • Open the right nostril and exhale through this side.
  • Inhale through the right nostril and then close this nostril.
  • Open the left nostril and exhale through the left side.
  • This is one cycle.
  • Continue for up to 5 minutes.
  • Always complete the practice by finishing with an exhale on the left side.
Alternate Nostril Kapalabati.

6. Nadi Shodhana

Nadi Shodhana, also known as Alternate Nostril Breathing, can have a profound impact on your body, mind, and nervous system. This is a simple and powerful tool, which can be used by most people as a simple and effective practice to clear the mind and calm the whole self.

  • Sit comfortably.
  • Bring the Right hand into Vishnu Mudra (thumb to the Right nostril, ring and pinky fingers to Left, index and middle finger folded and resting at the base of the thumb)
  • Exhale completely
  • Block the Right nostril and inhale through Left nostril
  • Release Right nostril and exhale
  • Block Left nostril and inhale Right
  • Release Left nostril and exhale
  • This completes 1 full cycle
  • Repeat 10-12 cycles.
Nadi Shodhana

7. Simha Pranayama

It is also known as Lion's breath.

  1. Place your hands on your knees. Straighten your arms and extend your fingers. Extended fingers are meant to symbolize a lion’s claws.
  2. Inhale through your nose.
  3. Exhale strongly through the mouth, making a "ha" sound. As you exhale, open your mouth wide and stick your tongue as far out as possible towards your chin.
  4. Try bringing your drishti (internal focus) towards your third eye (center of your forehead) or the tip of your nose as you exhale.
  5. Inhale, returning to a neutral face.
  6. Repeat 4 to 6 times. If your ankles are crossed, switch the feet, so the opposite one is on top halfway through your repetitions.
Lion's breath (Simha Pranayama)

How long are these pranayamas to be done?

Pranayama awakes the internal energy and promotes healthy and active life. This Yoga technique should be performed for minimum 45 minutes and can be elongated up to 2 hours for better results. Morning is the best time to practice it.

Benefits of doing Pranayama and Yoga

Pranayama helps us in improving cardiovascular health, reduces risk of Hypertension, improves lung function,treats depression, weight loss, detoxification, strengthens Immune system,cures digestive system,clears Nasal passages, and good for skin too..

There are lot of other benefits with Pranayama.


In conclusion, as you can see this breathing technique is not only a crucial part of yoga and meditation. It is also a powerful tool for use against a number of health issues. By practicing pranayama on a regular basis you can not only reduce stress, but also strengthen your body as well.

Together with a healthy eating pattern, regular workouts, necessary amounts of healthy sleep and proper hydration, it could be the basis of your healthy life. If you are new to the world of yoga, meditation and special breathing techniques, it would be better to consult a professional before you begin.


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