5 Pranayamas that You Should Make a Part of Your Daily Fitness Schedule

Shamlee Pathare

December 7, 2021

The world is turning to yoga for the umpteen benefits this way of life offers. But there’s a lot more that yoga can do apart from boosting your metabolism, improving your digestion, and helping banish symptoms of PMS.

As the World Yoga Day celebrations peter off, we leave you with five pranayamas that you must include in your daily life. Done regularly, they will help you beat stress, relax, calm your mind and work as preventive measures.

1. Anulom-vilom Pranayama

Also known as Nadi Shdodhana (alternate nostril breathing)

What does it do?

This pranayama helps normalize blood pressure, aids in blood purification, reduced the risk of heart disease, and can also improve sight.ANULOM-VILOM pranayam

Do it!

Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, taking in as much air as you can to fill your lungs. Remove the thumb from your right nostril and exhale. While exhaling, use the middle finger to close your left nostril and inhale with your right nostril. Remove the thumb from the right nostril and exhale.

Reps: Perform for 2-5 minutes

2. Bhramari Pranayama

BHRAMARI pranayam
image source:

This pranayama derives its name from the Bhramari, the black Indian bee. The exhalation resembles the typical humming sound of a bee!

What does it do?

It can calm your mind down instantly and is one of the best breathing exercises for distress as it rids the mind of frustration, anxiety, anger, or agitation.

Do it!

Close your ears with your thumbs and place your index fingers on the temple. Close your eyes with the other three fingers. Gently inhale through the nose and hold for a few seconds. Keeping the mouth closed, exhale by making a humming sound.

Reps: 5 times

3. Ujjayi Pranayama

Also known as victorious breath or ocean breath, this breathing technique involves a soft hissing sound during inhalation. UJJAYI PRANAYAMA

What does it do?

The sound vibrations that are a part of this pranayama sharpen the focus of your mind can help cure thyroid and reduce snoring.

Do it!

Begin by inhaling and exhaling naturally. Bend down your head, blocking the free flow of air, and inhale as long as you can, making a sound from your throat. Hold for 2-5 seconds. Close your right nostril with your right thumb while exhaling, and breathe out through the left nostril.

Reps: 10-12 times in as much time you need

4. Kapalbhathi Pranayama

Known as the skull shining breathing technique, this strong deep breathing exercise is synonymous with Baba Ramdev for most of us!


What does it do?

This pranayama can improve the functioning of all abdominal organs, reduces belly fat, lead to quick weight loss, and balances sugar levels in your body.

Do it!

This breathing technique involves passive inhalation and active exhalation. So inhale normally, breathing in as much air as you can, and exhale forcefully. Try to pull your stomach muscles as closely as you can towards the backbone during exhalation.

Reps: Perform for 2-5 minutes

5. Bhastrika Pranayama

The forceful breathing exercise clears up your respiratory system and is characterised by sounds like a flame burning below a furnace.BHASTRIKA pranayama

What does it do?

Perform this breathing technique to strengthen your lungs, burn excess fat, improve physical and mental ability and clear the windpipe.

Do it!

Take a deep breath in, inhaling as much air as you can, and expand your stomach. Exhale the air out with force and try to pull your navel in towards the backbone.

Reps: Repeat for 1-2 minutes and rest for a while afterward

Do your pranayamas sitting in Sukhasana, the cross-legged position. Keep your back straight and your eyes closed. Think positive thoughts and focus on your breathing. Increase the number of cycles as you perform these breathing exercises regularly.

Always check with your doctor before performing any deep breathing exercises. S/he may advise against doing some if you suffer from any health issues.

About the Author

Shamlee seemed destined to take up a career in Yoga, having started practicing the discipline at the tender age of 3. She completed her Master's and her Bachelor's degrees in Yoga Therapy from the S-VYASA University. A specialist in Diabetes and Stress Management, Shamlee has conducted research on how Yoga aids individuals with common ailments at AIIMS, New Delhi. A former member of the Indian Yoga team, she is presently a Yoga Team Lead at HealthifyMe. Shamlee believes Yoga is the answer to any individual's health issues, whether they are physical or mental.

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16 responses to “5 Pranayamas that You Should Make a Part of Your Daily Fitness Schedule”

  1. Dear Yogis, I have seen Barbarya pranayam . pose given topics in Bhastrika pranayam. hoping that might be better to rectify it. Thank you.

  2. I think the main purpose of Pranayama is to be aware of our breath, the balance of energy within the body and it’s also a preparatory practice for the deeper stages of meditation. I just want to thank you for sharing this amazing post.

  3. I’m working on building a healthy lifestyle for my family and have been considering yoga. My partner is a great big snorer and I was wondering how yoga could come in handy to help with this.
    Any suggestions?
    Thanks for the read.

  4. Thank you so much for sharing your designs! I just looked at October 2020 and there are only 30 days…I know this year sucks, but let’s not totally get rid of Halloween. ???? I’m enjoying setting up my 2021 planner too.


  6. This information above is very helpful for those who know the techniques of yoga however those who are not aware may find it difficult.
    It may help everyone of videos are viewed

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