Yoga Breathing Lessons for Pranayama Practice at Home

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 pranayam 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. Pranayama practice will depend on your age.

Yoga Breathing Lessons

Pranayama for age less than 40 years
Pranayama for age between 40 and 60 Years
Pranayama for age more than 60 Years

Pranayama for age less than 40 years

First Week

• Rhythmic Breathing/Deep Breathing. Practice for 5 minutes to relax and normalise your breath.
• 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.
• Bhramri Pranayama. Practice 4 times.

Second Week

• Rhythmic Breathing/Deep Breathing. Practice for 5 minutes to relax and normalise your breath.
• Agnisaar. Practice 3 to 4 times. This pranayama is prohibited for heart patients, people with high blood pressure and those who have undergone abdomen surgery.
• Alom Vilom. Practice for 10 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 40 exhalations, rest for one minute and repeat twice or thrice. Any time you feel uncomfortable stop.
• Bhastrika. Practice this for 25 exhalations, rest for 30 seconds and repeat twice.
• Bhramri Pranayama. Practice 4 times.

In hot weather do these

• 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.
• Shitali Pranayama. Practice 5 breaths, repeat twice.

In 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.

Pranayama for age between 40 & 60 years

First and Second week

• Rhythmic Breathing/Deep Breathing. Practice for 10 minutes to relax and normalise your breath.
• Alom Vilom. Practice for 15 minutes. Do 10 sets and repeat twice or thrice. 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.
• Bhramri Pranayama. Practice 4 times.

Third and Fourth week

• Rhythmic Breathing/Deep Breathing. Practice for 10 minutes to relax and normalise your breath.
• 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. 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.
• 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.
• Bhramri Pranayama. Practice 4 times.

In hot weather do these

• Chandra Bhedi.. Practice 5 breaths, repeat once. If you have low blood pressure do not attempt this. Also do not do this pranayama in winters.
• Shitali Pranayama. Practice 4 breaths, repeat twice.

In cold weather

• Surya Bhedi. Practice 5 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.

Pranayama for age more than 60 years

First and Second week

• Rhythmic Breathing/Deep Breathing. Practice for 10 minutes to relax and normalise your breath.
• Alom 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.
• Bhramri Pranayama. Practice 4 times.

Third and Fourth week

• Rhythmic Breathing/Deep Breathing. Practice for 10 minutes to relax and normalise your breath.
• Agnisaar. Practice 2 times. This pranayama is prohibited for heart patients, people with high blood pressure and those who have undergone abdomen surgery.
• Alom 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 10 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.
• Bhramri Pranayama. Practice 4 times.

In hot weather do these

• Chandra Bhedi.. Practice 5 breaths, repeat once. If you have low blood pressure do not attempt this. Also do not do this pranayama in winters.
• Shitali Pranayama. Practice 4 breaths, repeat twice.

In cold weather

• Surya Bhedi. Practice 5 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 with the help of these yoga breathing lessons at your own pace. Any time you feel uncomfortable, discontinue yoga breathing and take rest and breateh normally.

Free online yoga consultation. You can ask me for free consultation for starting your pranayama practice.

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