Pranayama Series - 1
About this pack
This Pranayama series contains breath practices which have the potential to effect the gross body - physical body and also the subtle body - the senses, mind and emotions.
To explain pranayama for beginners, it means the practice of regulating your breath into patterns to enable the body to breathe freely and harness the various energy centres in the body. An easy pranayama definition is that ‘prana’ means the energy of life and ‘yama’ means its control. Whether you are doing sitting yoga poses or standing yoga poses, pranayama is an integral part of yoga.
The beauty of this ancient breathing technique lies in the fact that pranayama for beginners can be easily done at home. Here are some basic pranayama at home tips: You can learn simple pranayama from an instructor or even through audio and video apps. Pranayama for beginners can start with setting up a comfortable and airy corner. For easy pranayama practice, this space should be free of distractions. For a basic pranayama exercise, you just need a yoga mat.
There is no limitation on anyone who can do the basic pranayama. Simple pranayama can be done by anyone irrespective of age and gender.
Here is a list of 5 basic pranayama exercises and ways to do them: Anuloma Viloma pranayama This is one of the most widely done pranayama for beginners and helps in creating a balance. Sit in a cross-legged position and exhale. Use your right hand to close your right nostril. Inhale deeply with the left nostril. Close the left nostril with your spare finger. Open your right nostril and exhale completely. Inhale through the right nostril and close it. Open the left nostril and exhale completely. Bhramari pranayama This basic pranayama for breathing helps calm your mind. Close your ears and eyes with fingers and thumbs. Inhale deeply and exhale slowly making a sound like a bee’s buzz. Dirga pranayama This unique pranayama for beginners exercise makes you breathe into three different parts of the abdomen. Lay down on your back and breathe into the belly, rib cage, and chest as you watch them expand with the breath. Begin to exhale slowly starting with the chest followed by the rib cage and belly. Shitali pranayama For one of the most effective of the 5 basic pranayama exercises, sit in a cross-legged position and take a few deep breaths. Roll your tongue in an ‘O’ and sticking it out through your pursed lips. Inhale through the mouth and hold the breath for a few seconds. Exhale through the nostril. Ujjayi pranayama Breathe through your mouth and constrict the back of your throat. Close your mouth and continue to breathe through the nose while keeping the throat constricted.
Here are some of the most important pranayama benefits: Pranayama reduces stress and anxiety by calming the nervous system. There are proven benefits of simple pranayama for sleep, reduced snoring, and reducing daytime sluggishness. When coupled with Surya Namaskar, pranayama helps in increasing the endurance of the cardiopulmonary systems. Simple pranayama for sleep also helps in practicing mindfulness.
When pranayama for beginners is not practiced with proper guidance, it may cause: Backache due to an incorrect posture. Hyperventilation may cause nervous system exhaustion. Due to the production of body heat, it may cause anger and irritation.
Do’s: Pranayama for beginners should be started under guidance. Mornings and evenings are the ideal time on an empty stomach. The key to pranayama for beginners is consistency. Don’ts Pranayama for beginners should not be done without guidance or in a hurry.