Pranayama is the yogic study of breathing and the organisation of attention through breath. Beginners should first learn comfortable posture, natural breathing and a small number of clear techniques before adding counting, retention or bandha.
Navigator
Meaning of pranayama
The word is commonly explained through prana, referring to vital movement or life energy in yoga philosophy, and ayama, referring to extension, regulation or expansion. Different yoga traditions explain the term in different ways.
Start with posture
Sit on a folded blanket or chair. Let the spine rise naturally without stiffening the ribs. Relax the jaw, shoulders and hands.
Begin with ordinary breathing
Observe several natural breaths. Notice movement around the ribs and abdomen without trying to make every breath longer. A clear practice begins with observation rather than force.
Beginner techniques
Breath awareness
Follow one inhalation and one exhalation at a time. Return attention gently whenever it wanders.
Nadi Shodhana without retention
Alternate the nostrils at a comfortable pace. Keep the pressure of the fingers light and the shoulder relaxed.
Gentle humming
Use a quiet humming sound during an easy exhalation. Stop before the throat or face begins to tighten.
Simple chanting
A short familiar sound or mantra may be repeated quietly. Notice the fading vibration before the next repetition.
How to sequence practice
- Establish a comfortable sitting position.
- Observe natural breathing.
- Practise one beginner technique for a small number of rounds.
- Return to ordinary breathing.
- Finish with quiet sitting.
Common mistakes
- Forcing the inhalation or exhalation.
- Adding retention before the basic rhythm is clear.
- Using several techniques in one beginner session.
- Lifting the shoulders while breathing.
- Judging practice by how long the breath can be held.
Practice limits
Stop when breathing becomes strained, confusing or uncomfortable. Return to ordinary breathing and rest. Learn retention, fixed ratios, bandha and advanced pranayama from a qualified yoga teacher.
First time i read such a beautiful article on pranayam which can understand by non yogic person… Truly inspires to regulate pranayam in one’s own life…
@Jami, thnx for your appreciations.
Could you explain about So Hum Breath? Benefit of Doing and when it best time of doing ? and who should not do the So Hum?
@Vithia Seng, Nice to hear from you.
The best time for doing Pranayama is early in the morning. But if haven’t ample time then you can also perform breathing technique in the evening time.
But practice it regularly. Chanting om sound is very effective for your mind during Pranayama and also helps to focus your mind.
Thanks, May God bless you
Thank so much for your advised brother,
I have many question related to Pranayama as I am not clear about each type of Pranayama feel confusing and How can I find the video of practicing of the Pranayama of each type for understanding and classified it? and which one are useful for the people who have the nerve pain problem.
Hope you could advise
thank again for your reply
All these are indian based one-directional thinking. Human body is not based on indian mode of thinking.