5 Best Pranayama exercises for this week

Have you ever heard from your coach that if you do something wrong you may get undesired injuries? This weighs with for the breathing practice, too. In our previous articles we’ve made you familiar with the matter of Pranyama – the science that control your breath; you have realized its advantages and now we’re sure that you want to start doing it. That’s why we’ve decided to show you some of the best Pranayama exercises each week from now.

As the life-giving element of our body, Oxygen is from first importance for the correct work of the brain, nerves, internal organs and almost each point from us. That’s why Pranayama should be practicing correctly, too. Otherwise, it may cause unpleasant effect to the entire body, shallow and heavy breathing, slower functions, lack of energy and damaged health at all.

Perform in hungry condition

To achieve positive results when practicing Pranayama, you should do it before eating. The more experienced yogis recommend making it in the early morning. Pranayama is the basic exercise for cleaning the Chakra’s, so you need time with lowest pollution.

Lets do Nadi Sodhana?

  • Sit on the floor and cross your legs. Try to think for nothing and fully relax your body. You should feel also ultimate comfort and no pain anywhere.
  • Close the right side of your nose with the thumb of your right hand and inhale deeply.
  • Do the same with the other nostril and exhale.
  • Repeat this exercise about 15 times.

Nadi Sadhna


How to do UJJAYI?

  • Sit comfortably.
  • Use the both nostrils to inhale slowly.
  • Hold your breath as much time as you can.
  • Exhale slowly with a wish to throw all the negative energy out.


How to do SHEETALI?

  • Sit comfortably, close your eyes, try to relax your entire body and think that you’re surrounded by nothing just a white vacuum everywhere;
  • Put the tongue on lower lip and try to roll the tongue;
  • Inhale deeply using the mouth;
  • Hold up your breath as much as you can;
  • Close the mouth slowly and exhale from the nose.

sheetali yoga benifits

When doing this exercise you will feel that a huge amount of fresh air just hits your body which will charge it with energy. Inhaling from the mouth just bows your lungs and is a wonderful work out for making them stronger.

How to do SHEETKARI?

sheetkari exercise 2

  • Sit in a comfortable position on the floor;
  • Relax your body by keeping your back straight;
  • Close your eyes and put your hands on the knees;
  • Now try to connect lower and upper teeth;
  • Fix front portion of the tongue against the front teeth and the rest of the tongue on the palate
  • Try to separate the lips;
  • Breath from your mouth;
  • Hold on your breath as long as possible;
  • Exhale using the both nostrils of your nose.


Now you should repeat these exercises each day of the week and we’ll prepare you the next complex. Enjoy!

About the author / 

Rob Wart