Five Methods of Prana Exercises

Pranayama is a formal practice involving control of the breath that yoga practitioners refer to as the heart of yoga. Regular practice of pranayama aids in revitalizing the body and calming an overactive mind, ultimately helping you move into a deeper state of meditation and yoga practice. The yoga tradition promoted by Swami Satchidananda incorporates basic breathing -- including the prana exercises provided below -- into each class to teach students how to transcend body and mind and experience the higher self.

  1. Sukha Pranayama

    • Sukha is a Sanskrit term that means ‘easy’. The Sukha Pranayama is for calming and easing the body of tension and stress. You can begin this exercise by exhaling deeply, theninhaling slowly by counting to six and finally exhaling slowly also at six-counts. You may continue inhaling and exhaling deeply at six-counts, performing six to 10 repetitions. With practice, the Sukha Pranayama may be repeated for five minutes to induce a whole body state of relaxation and calm.

    Sukha Purvaka Pranayama

    • The Sukha Purvaka Pranayama is the four part breath that includes the inhalation, or puraka; the held-in breath, or kumbhaka; the exhalation, or rechaka; and the held-out breath, or shunyaka. Each of these stages help you master breathing so that you can prepare the body to move on to more difficult breathing techniques. To perform this exercise, first breathe normally allowing your body to release all tension and worry. Each breath is performed on a six-count. First inhale, then hold your breath and then exhale slowly; when your lungs are empty, hold your breath again for a six-count. You may repeat this exercise for six to nine repetitions. You may gradually work your way up to cycles of five to 10 minutes of deep breathing.

    Viraghya Pranayama

    • Also known as tiger breath, Viraghya Pranayama provides you with the potential for improving your breathing or lung capacity. This is a more challenging exercise performed on the hands and knees. Inhale on a six-count while lowering your abdomen toward the floor and raising your head, neck and chin to the ceiling. This allows you to perform a back bend. Exhale on a six-count while lowering your head and chin toward your chest. Repeat this movement with breath from three to six times initially, gradually increasing up to nine repetitions or more.

    Nadi Shodhana

    • The Nadi Shodhana is also known as the channel cleansing breath. To perform this pranayama exercise, sit comfortably and gently close your right nostril with your thumb or index finger. Inhale through the left nostril and then close it with your little finger. Take your fingers off your right nostril and then exhale slowly and deeply through this nostril. Inhale through the right nostril, then close it and exhale through the left. Continue focusing on inhales and exhales for one to three minutes, gradually increasing the length of time.

    Dirgha Pranayama

    • This deep breathing technique helps you reestablish slow breathing that can restore your body by allowing more energy, or prana, into nerve endings which line the lungs. To perform this you must exhale all of the air in your lungs first through your mouth, and then inhale slowly and uniformly through the nose, filling the lungs with as much air as possible. Hold the air in the lungs for a moment but not forcefully, and then exhale through the mouth in a controlled and calm manner. You can then relax and repeat this exercise up to three times initially and gradually increasing the number of sets you perform.