PRANAYAM
ANULOM VILOM PRANAYAM
Anulom Vilom Pranayama, also known as Alternate Nostril Breathing, is a traditional yogic breathing technique. It involves breathing in through one nostril and breathing out through the other, then reversing the process.
🧘 How to Practice
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Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight.
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Close your eyes and relax your body.
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Close the right nostril with your right thumb.
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Slowly inhale through the left nostril.
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Close the left nostril with your ring finger and exhale through the right nostril.
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Now inhale through the right nostril.
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Close the right nostril and exhale through the left nostril.
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This completes one round.
Start with 5–10 minutes of comfortable, slow breathing.
✨ Potential Benefits
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🧠 Helps promote mental calmness and concentration
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😌 May help reduce stress and promote relaxation
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🌙 May support better sleep
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🫁 Helps improve awareness and control of breathing
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❤️ Promotes a relaxed state of the body
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🧘 Helps prepare the mind for meditation and other yoga practices
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⚖️ May support healthy autonomic nervous-system regulation
⚠️ Important Precautions
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Breathe slowly and comfortably; do not force the breath.
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Beginners should practice without breath retention (Kumbhaka).
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Stop if you experience dizziness, discomfort, or difficulty breathing.
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People with significant respiratory or cardiovascular conditions should seek appropriate professional guidance before starting intensive breathing practices.
SURYA BHEDANA PRANAYAMA
UJJAYI PRANAYAMA
BHASTRIKA PRANAYAM
BHRAMARI PRANAYAM
SHITALI PRANAYAM
SHITKARI PRANAYAM
☀️ Surya Bhedana Pranayama, also called Right-Nostril Breathing, is a traditional yogic breathing technique in which inhalation is performed through the right nostril and exhalation through the left nostril. In traditional yoga, the right nostril is associated with Pingala Nadi, which is described as having an energizing and warming quality.
🧘 How to Practice
1. Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight.
2. Close your eyes and relax your body.
3. Use your right hand in a comfortable pranayama mudra.
4. Close the left nostril with your ring finger.
5. Slowly inhale through the right nostril.
6. Close the right nostril with your thumb.
7. Exhale slowly through the left nostril.
8. This completes one round.9. Begin with 5–10 rounds, breathing slowly and comfortably
.✨ Traditional and Potential Benefits-
☀️ Traditionally considered a warming and energizing pranayama-
🧠 May promote alertness and concentration-
🌿 Can help develop better breath awareness and control-
🧘 May support mental focus and preparation for meditation-
🫁 Encourages slow, controlled breathing- 😌 May promote a sense of balance and relaxation when practiced gently
⚠️ Precautions: Surya Bhedana can be a stimulating practice, particularly when performed vigorously or with breath retention.- Practice gently and do not force the breath.- Beginners should practice without prolonged breath retention (Kumbhaka).- If you feel dizzy, overheated, uncomfortable, or short of breath, stop the practice.- People with significant heart, respiratory, or blood-pressure problems should obtain appropriate professional guidance before practicing vigorous pranayama.
Ujjayi Pranayama, often called “Victorious Breath” or “Ocean Breath,” is a yogic breathing technique performed with slow, controlled breathing and a gentle narrowing of the throat. This creates a soft, audible sound similar to the sound of ocean waves.
🧘 How to Practice
1. Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight.
2. Close your eyes and relax your shoulders and face.
3. Inhale slowly and deeply through the nose.
4. Slightly narrow the passage at the back of your throat, as if you were gently fogging a mirror with your breath.
5. Exhale slowly through the nose while maintaining the gentle throat contraction.
6. A soft, smooth “ocean-like” sound should be produced during both inhalation and exhalation.
7. Keep the breathing slow, steady, and comfortable.
8. Begin with 5–10 rounds or about 3–5 minutes of practice
.✨ Potential Benefits-
🧘 Promotes relaxation and calmness-
🧠 May improve concentration and mindfulness-
🫁 Encourages slow and controlled breathing-
🌿 Helps develop better awareness of the breath-
💪 May improve respiratory muscle control-
😌 Can help reduce feelings of stress and tension-
🧘♂️ Commonly used during yoga asana practice and meditation
⚠️ Precautions- The throat should remain relaxed; do not squeeze or strain it.- Keep the breathing comfortable and never forcefully inhale or exhale.- Stop if you feel dizzy, uncomfortable, or short of breath.- Beginners should avoid prolonged breath retention unless they have been properly trained.
Bhastrika Pranayama, also known as Bellows Breath, is a traditional yogic breathing practice involving active inhalation and active exhalation. The breathing is performed in a controlled and rhythmic manner.
🧘 How to Practice
1. Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight.
2. Relax your shoulders, face, and abdomen.3. Take a comfortable breath in through the nose.
4. Inhale actively and deeply through the nose, allowing the abdomen and chest to expand.
5. Exhale actively through the nose, allowing the abdomen to contract.
6. Continue with steady, rhythmic inhalation and exhalation.
7. Start with 10–15 breaths per round, followed by normal breathing.8. Beginners can practice 2–3 rounds, according to their comfort and training.
✨ Potential Benefits-
🫁 Helps improve awareness and control of breathing-
🧠 May promote alertness and mental focus-
🌿 Can provide a sense of freshness and energy-
💪 Engages the respiratory muscles-
🧘 May help prepare the body and mind for meditation or other yoga practices
⚠️ Important Precautions
Bhastrika is a more vigorous breathing practice than Anulom Vilom or Bhramari. It should be practiced gently, especially by beginners.- Do not breathe forcefully or excessively.- Avoid prolonged breath retention unless properly trained.- Stop if you experience dizziness, chest discomfort, headache, or unusual breathlessness.- People with uncontrolled high blood pressure, significant heart or lung disease, or other medical conditions should obtain appropriate professional guidance before practicing vigorous pranayama.
🌿 Bhramari Pranayama, also known as Humming Bee Breath, is a yogic breathing technique in which a gentle humming sound is produced during exhalation. The vibration created by the humming can promote relaxation and help calm the mind.
🧘 How to Practice
1. Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight.
2. Close your eyes and relax your shoulders and facial muscles.
3. Take a slow, deep breath in through your nose.
4. Gently close your ears with your thumbs. Keep the remaining fingers comfortably placed on the face or forehead.
5. Slowly exhale through the nose while making a smooth, steady “mmmmmm” humming sound, like a bee.
6. Feel the gentle vibration around the face, head, and throat.
7. Repeat for 5–10 rounds, breathing naturally between rounds.
✨ Potential Benefits-
😌 Helps promote relaxation and mental calmness-
🧠 May improve concentration and mindfulness- 🌿 Can help reduce feelings of stress and tension-
😴 May support relaxation before bedtime-
🫁 Encourages slow and controlled breathing-
🧘 Useful as a preparation for meditation-
🔊 The gentle humming vibration may provide a soothing sensory effect
⚠️ Precautions- Keep the humming gentle and comfortable; do not strain the throat or vocal cords.- Do not forcefully hold your breath.- Stop if you experience dizziness, pain, or breathing difficulty.- If you have an ear infection or significant ear-related problems, seek medical advice before practicing the ear-closing version.
Shitali Pranayama, also known as Cooling Breath, is a traditional yogic breathing technique. It is practiced by inhaling through a curled tongue and exhaling slowly through the nose. Traditionally, it is considered a cooling and calming pranayama.
🧘 How to Practice
1. Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight
.2. Close your eyes and relax your body.
3. Extend your tongue and roll its sides inward to form a tube.
4. Slowly inhale through the rolled tongue, as if drawing air through a straw.
5. After inhaling, gently withdraw the tongue and close the mouth
.6. Slowly exhale through both nostrils
.7. Continue for 5–10 rounds, keeping the breathing smooth and comfortable.
✨ Potential Benefits-
❄️ Traditionally considered cooling and soothing-
😌 May promote relaxation and calmness-
🧠 Can help develop concentration and mindful breathing-
🌿 May provide a refreshing sensation, particularly in warm weather-
🫁 Encourages slow and controlled breathing-
🧘 Can be used as part of a relaxation or meditation routine
⚠️ Precautions- Practice gently; do not force the inhalation.- Avoid practicing in very cold or polluted environments.- If you have respiratory discomfort, stop the practice.- Some people cannot naturally roll their tongue; Sheetkari Pranayama can be used as an alternative breathing practice.- Beginners should practice without prolonged breath retention.
Sheetkari Pranayama, also known as Hissing Breath, is a traditional yogic breathing technique associated with a cooling and calming sensation. Unlike Sheetali Pranayama, it is practiced by inhaling through the teeth rather than through a rolled tongue.
🧘 How to Practice
1. Sit comfortably in Sukhasana, Padmasana, or Vajrasana, keeping your spine straight.
2. Close your eyes and relax your body
.3. Bring your upper and lower teeth gently together
.4. Keep your lips slightly open so that the teeth are exposed
.5. Slowly inhale through the gaps between your teeth, producing a soft hissing sound.
6. Close your mouth after inhalation.
7. Slowly exhale through both nostrils.
8. Repeat for 5–10 rounds, maintaining a slow and comfortable rhythm
.✨ Potential Benefits-
❄️ Traditionally considered a cooling and soothing pranayama-
😌 May promote relaxation and calmness-
🧠 May help improve concentration and mindfulness-
🌿 Can provide a refreshing sensation in warm conditions-
🫁 Encourages slow and controlled breathing-
🧘 Can be incorporated into relaxation and meditation practices
⚠️ Precautions- Practice gently without forcing the breath.- Avoid practicing in very cold or polluted environments.- People with sensitive teeth may find inhaling through the teeth uncomfortable.- Stop if you experience dizziness, discomfort, or breathing difficulty.- Beginners should avoid prolonged breath retention.