Beginner pranayama starts with posture and ordinary breathing. Counting, retention and bandha should be added only after the basic rhythm is clear.
Navigator
Set up the posture
- Sit on a chair or folded blanket.
- Keep the spine naturally upright.
- Relax the jaw and shoulders.
- Rest the hands comfortably.
Observe natural breathing
Follow several ordinary breaths without trying to make them longer. Notice movement around the ribs and abdomen.
Choose one technique
- Nadi Shodhana without retention
- Gentle humming
- Soft Ujjayi awareness
- Simple Om chanting
Beginner sequence
- Prepare the seat.
- Observe natural breathing.
- Practise one technique for a few rounds.
- Return to ordinary breathing.
- Finish with quiet sitting.
Common mistakes
- Forcing a long breath.
- Using several methods together.
- Lifting the shoulders.
- Adding retention too early.
- Skipping rest between rounds.
Practice limits
Stop when breathing becomes strained, confusing or uncomfortable. Learn retention, ratios, bandha and strong active methods from a qualified yoga teacher.