Book a 1:1 Consultation to get started on your wellness journey ’ Find out More

21-Days of Pranayama (Free Course)

My free 21-Day Pranayama Program called Power of Breath is available on YouTube, click this link to go directly to the list of videos or read the article below to learn more about it first.

In my Power of Breath series, you will find 5-10 min Pranayama practice videos to practice each day. These are absolutely free and you can simply subscribe to my channel to follow along.

Here’s the first video in the Pranayama series. To know more about the program continue reading the article below.

What is Pranayama?

Pranayama is composed of two words Prana and Ayama (control), roughly translating as control of Prana. Pranayama or control of Prana is, therefore, a technique that helps control the subtle energy system, closely linked to our physical nervous system. That is why the practice of pranayama helps us relax and reduce anxiety as it directly influences our mind. Due to the holistic impact, it has on our mental well-being, it also makes us physically healthy by making the body’s processes more efficient and by improving our immunity.

How to practice Pranayama?

A pranayama practice involves maintaining specific patterns of inhalation, exhalation, and retention. There can be many such patterns or ratios, but a few of them have been mentioned and recommended in ancient yogic texts and those are the ones you should prioritize in your practice.

What are the benefits of practicing Pranayama?

Different pranayama techniques offer different benefits, but overall here are the benefits you can expect from a holistic pranayama practice

  • Helps you relax by reducing cortisol production
  • Beneficial for the heart and helps reduce blood pressure, heart rate, etc.
  • Improvement in lung capacity and positive impact on endurance athletes
  • It helps regulate functions like digestion, metabolism, and even our body temperature.
  • It can improve tolerance for intense exercises.
  • It helps improve quality of life and it reduces anxiety and is a powerful supportive therapy for depression as well as pain management.

Where can I learn Pranayama?

Power of Breath is a complimentary 21- Day Pranayama series that I’m sharing on my YouTube Channel ~ youtube.com/yoganama

This series is an outcome of years of research, study, self-practice, teaching and student feedback. In all my experience I’ve learned that the true power of yoga is in our breath and nothing else. Breath is a powerful tool that helps us reduce stress, feel calm, and improve our overall health. Even if you don’t do asanas, you must make time to breathe mindfully.

How is the program structured?

In this program, there are seven sections of three classes each. The section break-down that I’m sharing here is a part of my overall proprietary Pranayama and Meditation Program. I have decided to share this given the unprecedented stressful times that we are in.

Power of Breath, Pranayama Course, Breathing
Power of Breath

Section 1: Building Breath Awareness

This module helps build better breath awareness through kriyas. We learn to coordinate our movement with the breath and in doing so learn to pay attention to the breath in a way that is absolutely critical for pranayama practices.

Section 2: Activating the Lungs

Once we’ve built our connection with the breath, we move on to activating the lungs. In Yoga, the lungs are divided into three sections – lower, middle and upper lobes. These correspond to techniques that are called Adham, Madhyam and Adhyam Pranayama. We will learn them in this module.

Section 3: Improving Lung Capacity

After learning how to consciously engage the lungs, we work on accessing full lung capacity. Any pranayama practice is incomplete without learning this technique. We do this by using hand mudras and also with props.

Section 4: Cleansing Energy Channels

Now that we are aware of the breath and our lungs and can activate them to utilize maximum breathing capacity we are ready for some cleaning practices. Cleansing practices are of subtle nature and play the role of detoxing the pranic Nadi system. We engage in some vitalizing breath work and then do Nadi Shuddhi n each of these classes but with varying tempo and pace.

Section 5: Mandala Breathing

We go deeper into the Pranic energy system by working on some of the lower chakras to prepare the body and mind for meditation.

Section 6: Energy Foundations

In this section, we work on the higher chakras to start working on creating steadiness in our minds as well as our bodies. These are powerful practices that have a strong impact on our mind and body.

Section 7: Moving into meditation

Finally, we move into the advanced pranayama practices where we start working on improving our focus and concentration by using our breath to guide us into deeper meditative states.

What you should know before doing this course.

If you’re doing this program, here’s what I would like you to keep in mind:

  • The program is sequential, each class leads to the other, so you must do them in order.
  • You can do this anytime on an empty stomach
  • It is always nicer to do these classes after asanas but it’s not necessary. You can also do these classes after your workout, a walk or joint rotations.
  • Please note that this program would not be suitable for pregnant women.
  • You can continue in meditation after each class or lie down in Shavasana for 2 to 5 mins. Please do at least one of the two.

Please note that doing a little bit every day is much better than doing a lot occasionally. So, make pranayama regular practice. You only need to take out 5-10 mins a day.

Why should you do this course?

This series is a part of my Pranayama and Meditation workshops. I have designed it after years of study, consistent practice, and in-depth research – you will not find it anywhere else. I have released this program as we are in turbulent and uncertain times and I know that these sessions can help people find a few moments of calm, peace and relaxation.

In this program, you can follow the unique Yoganama Method of learning ancient pranayama techniques in a step by step methodical and systematic manner. I have been practicing meditation since my childhood as I grew up in a family that practiced Surat Shabd Yoga and I have learned Pranayama in personalized, one on one sessions, directly with the oldest surviving teacher of the Krishnamacharya lineage, BNS Iyengar.

This is a course that will help you find greater lung capacity, better focus, and self-awareness. These will translate into better physical as well as mental health and a stronger immune system.

To subscribe to my YouTube Channel – click here

To go directly to the Power of Breath playlist – click here

I hope you enjoy these sessions. If it has a positive impact on even some of you, it would be worth it.

Related Posts

33 Responses
    1. Hi, I am currently not running any Yoga Retreats due to the COVID-19 situation. If you are interested in joining these yoga camps then you can follow me on Instagram or Facebook @yoganama where I share updates on my upcoming retreats.

  1. Vandana Manjrekar

    Hii, iam Vandana from Mumbai and suffering from sciatica and RA 3rd grade ..my question is can I do these yoga exercises??

    1. Hi Vandana, thank you for writing in. If you have a pre-existing condition it is best to consult your doctor before starting any program. Sitting for a long time on the floor can be uncomfortable for those with Sciatica so I would suggest you sit on a chair and only do the pranayama practices, and skip the body exercises.

    1. Hi Sunita, That’s great. All videos are available on my YouTube Channel Playlist “Power of Breath”. The links are available in the blog above.

      Remember to subscribe to the channel so you are notified when the playlist is updated and new videos are added.

    1. Hi Denish, That’s great. All videos are available on my YouTube Channel Playlist “Power of Breath”. You can find the links in the blog above or simply search “Yoganama” on Youtube

      Remember to subscribe to the channel so you are notified when the playlist is updated and new videos are added.

    1. Hi Mitali, Thanks for writing. Good to know that you’re interested. All videos are available on my YouTube Channel Playlist “Power of Breath”. Here’s a direct link to the channel: https://www.youtube.com/yoganama

      Remember to subscribe to the channel so you are notified when the playlist is updated and new videos are added.

    1. Hi Apeksha, That’s great. All videos are available on my YouTube Channel Playlist “Power of Breath”. The links are available in the blog above.

      Remember to subscribe to the channel so you are notified when the playlist is updated and new videos are added.

    1. Hi Samir, All videos are available on my YouTube Channel Playlist “Power of Breath”. The links are in the blog above.

      Remember to subscribe to the channel so you are notified when the playlist is updated and new videos are added.

    1. Hi Deepa, you can practice them by sitting on a chair with your spine upright, quads parallel to the floor. Please use a sturdy chair, not a soft sofa.

      All the best.

  2. Farooqui Rahimuddin Salahuddin

    Hi! I am farooqui rahim from Hingoli-431512 i am very interesting in yoga and your great Pranyama Course please i kindly request provide “Pranayama” course certificate.
    Thank you! 😊

  3. Tanup Kumar Das

    I am 41 years old. My heart beat is very low, 50-52 approx. How could I increase my heart rate? Which breathing exercise is fritful? Please help!!

Leave a Reply