Yoga Breathing Lessons For Beginners

Yoga breathing lessons will help you to adopt yoga breathing/ pranayama to achieve good health, peace of mind and longevity. Best way to learn pranayama is to learn from a yoga teacher. For learning on your own, do your reasearch and then start with few pranayama initially and progress gradually.

Before learning pranayama, it is essential to note that you are physically fit. For people with sedentary lifestyle and physical emotional stress, it is advisable to initially start with yoga poses for 2-3 weeks before starting pranayama.

Before starting with yoga breathing lessons, it is essential to understand about yoga breathing/pranayama, benefits of pranayama and essential guidelines for pranayama. Click on a particular pranayama technique name to learn more and read precautions carefully. Take rest after every pranayama exercise for one minute in sitting pose for relaxation.

For pranayama sit in a comfortable pose either (Padma asana, Vajra asana or Sukh asana). If you are too weak to sit, you can practice rhythmic breathing and alom vilom while lying down in supine position. Any time you feel uncomfortable, stop, take rest and breathe normally. Seek guidance if required. Your progress in pranayama practice will depend on your age and health.

Yoga Breathing Lessons For Age Less Than 40  Years

Note: Any time you feel uncomfortable doing pranayama, stop doing pranayama, do normal breathing and rest in shavasana.

 

First Week

  • Alom Vilom. Practice for 10 minutes. Do 10 sets and repeat once or twice. Initially, it is best to count the number of sets (one set consist of inhalation from left, exhalation from right, inhalation from right and exhalation from left). It will help you to concentrate and monitor your progress also.
  • Kapalabhati. Practice this for 25 exhalations, rest for 30 seconds and repeat once. Kapalabhati pranayama is prohibited for heart patients and people with high blood pressure.
  • Bhastrika. Practice this for 25 exhalations, rest for 30 seconds and repeat once. This pranayama is prohibited for heart patients and people with high blood pressure.

Second Week

  • Agnisaar. Practice 3 times. This pranayama is prohibited for heart patients, people with high blood pressure and those who have undergone abdomen surgery.
  • Alom Vilom. You can increase the duration of alom vilom up to 30 minutes if you have time and feel comfortable.
  • Kapalabhati. You can increase the umber of exhalations to say 40 or 50. Rest for one minute and repeat twice or thrice (Be careful to follow the correct technique).
  • Bhastrika. Practice this for 25 exhalations, rest for 30 seconds and repeat twice (Be careful to follow the correct technique).

Pranayama For Hot Weather

  • Chandra Bhedi.. Practice 10 breaths, repeat once. If you have low blood pressure do not attempt this. Also do not do this pranayama in winters.

Pranayama For Cold Weather

  • Surya Bhedi. Practice 10 breaths, repeat once. If you have high blood pressure do not attempt this. Do not do this pranayama in summer season.

Now you can proceed with your pranayama practice at your own pace as long as you feel comfortable.

Yoga Breathing Lessons For Age Between 40 to 60 years


First And Second Week

  • Anulom Vilom. Practice for 10 minutes. Do 5-10 sets and repeat twice. Initially, it is best to count the number of sets (one set consist of inhalation from left, exhalation from right, inhalation from right and exhalation from left). It will help you to concentrate and monitor your progress also.

Third And Fourth Week

  • Agnisaar. Practice 3 times. This pranayama is prohibited for heart patients, people with high blood pressure and those who have undergone abdomen surgery.
  • Anulom Vilom. Practice for 15 minutes. Do 10 sets and repeat twice or thrice. You can increase the duration of alom vilom up to 30 minutes if you have time and feel comfortable.
  • Kapalabhati.  Practice this for 20 exhalations, rest for one minute and repeat once or twice. Any time you feel uncomfortable stop. Kapalabhati pranayama is prohibited for heart patients and people with high blood pressure. (Be careful to follow the correct technique)
  • Bhastrika.Practice this for 10 exhalations, rest for 30 seconds and repeat once. This pranayama is prohibited for heart patients and people with high blood pressure. (Be careful to follow the correct technique)

Yoga Breathing Lessons For Age More Than 60 years

First and Second Week

  • Anulom Vilom. Practice for 10 minutes. Do 5 sets and repeat twice. Initially, it is best to count the number of sets (one set consist of inhalation from left, exhalation from right, inhalation from right and exhalation from left). It will help you to concentrate and monitor your progress also.

Third and Fourth Week

  • Agnisaar. Practice 2 times. This pranayama is prohibited for heart patients, people with high blood pressure and those who have undergone abdomen surgery.
  • Anulom Vilom. Practice for 15 minutes. Do 10 sets and repeat twice. You can increase duration of alom vilom up to 30 minutes if you have time and feel comfortable

Now you can proceed with your pranayama practice with the help of these yoga breathing lessons at your own pace. Any time you feel uncomfortable, discontinue yoga breathing and take rest and breathe normally.

Free online yoga consultation. You can ask me for free consultation for any help in following these yoga breathing lessons.

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