Lesson 2: Essential Breathing Techniques: Pranayama Basics

The Power of Breath

In yoga, we say 'Where the breath goes, the mind follows.' Learning to control your breath is the first step toward controlling your mind.

Preparing for Pranayama

Find a comfortable seated position - you can sit cross-legged on the floor, on a cushion, or in a chair with feet flat on the ground. Keep your spine straight and shoulders relaxed.

Technique 1: Diaphragmatic Breathing (Adham Pranayama)

This is the foundation of all breathing exercises:

1. Place one hand on your chest and one on your belly
2. Inhale slowly through your nose, letting your belly expand
3. Keep your chest relatively still
4. Exhale slowly, letting your belly contract
5. Practice for 5 minutes daily

Technique 2: Ujjayi Pranayama (Ocean Breath)

Create a gentle ocean-like sound in your throat:

• Constrict the back of your throat slightly
• Breathe in and out through your nose
• Create an audible 'haaa' sound on exhale
• Use this breath during your asana practice

Practice Guidelines

Always practice pranayama on an empty stomach, preferably in the morning. If you feel dizzy, return to normal breathing and rest.