Pranayama: Step by Step for Newbies

Pranayama: Step by Step for Newbies

In the previous blog, we discussed when, where, how, and why pranayama. We also had an insight on how to perform ‘Sahita’ pranayama.

In this blog, we will break down the procedure for the ‘5’ types of ‘pranayama’ which are easy to grasp if you’re a beginner.

Breathe 'IN' and Breathe 'OUT'

Natural breathing is an unconscious habit but this type of pranayama involves deep breathing. Here’s how to do it

Inhale for a long time while you compose and calm yourself.

Exhale for a long time, while you let go of all the negative thoughts.

Buzz it out

‘Bhramari’ pranayama, where Bhramari means ‘bumblebee’ in Hindi incorporates the sound of the bee. This sound creates a good vibration that can calm you down. Here’s how to perform it.

Sit down on the mat crossing your legs (padmasana position)

Cover your ear flaps gently with your thumbs

With the rest of your fingers cover your eyes (index finger on your eyebrow and rest over the eyes)

Apply light pressure around your nose with your fingers

Inhale deeply through your nostrils

Exhale through your nose, while producing a buzzing sound.

Repeat this process 5 times.

Pranayama step-by-step for newbies image 2


Calm down your nerves

‘Udgeeth’ pranayama is wonderful to ease tension, anger, and anxiety, so if you are short-tempered or under a lot of stress be sure to incorporate this pranayama to your daily yoga asanas routine. Here’s how it is done.

Sit down in padmasana

Inhale deeply till your lungs fill with air

Exhale while chanting out Ooooom (stressing on the O)

Repeat this 3-5 times

Channeling the air to your gut

Although it sounds tricky the ‘3’ part breathing or ‘Dirga pranayama’ is just a long breath broken into three parts. Here’s the step by step

Sit in padmasana and relax

Part-1 Inhale fill up your diaphragm

Part-2 Move the air to your abdomen

Part-3 Then move the air back to the lungs

Repeat this process for 2-3 minutes

If you find it difficult to perform in a padmasana, lie down and place a sandbag or a heavy blanket over your abdomen, this will help you visualize the movement of the air. When the air fills the abdomen the blanket will lift up and when the air moves to the lungs the blanket will go down. Once you master this you can try again in padmasana. ‘Dirga pranayama’ not only improves lung capacity but also helps you ease stress.

Let them hear you roar

Simhasana or ‘lions breath’ is a little more challenging for beginners as it involves losing all your inhibitions. Here's how you perform it

Kneel down on your mat, sit upright

Spread your knees, palms down, and hips on your thighs

Inhale deeply

Exhale while putting your tongue out and roar HA!

After the roar hold the pose for 20-30 sec

Repeat the process 4- 6 times.

Simhasana is a good exercise for your face, throat, tongue, and eyes. It has prominent effects on the throat and also helps clear the vocal cords.

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