{"id":9457,"date":"2026-02-19T11:59:34","date_gmt":"2026-02-19T10:59:34","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=9457"},"modified":"2026-03-16T11:44:00","modified_gmt":"2026-03-16T10:44:00","slug":"beginners-exercises","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/yoga\/breathing\/beginners-exercises\/","title":{"rendered":"Beginners Exercises"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"9457\" class=\"elementor elementor-9457\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7499b0b2 e-flex e-con-boxed e-con e-parent\" data-id=\"7499b0b2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2084147d elementor-invisible elementor-widget 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data-id=\"2693b517\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e3ac912 e-con-full e-flex e-con e-child\" data-id=\"e3ac912\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-217eedc4 elementor-widget elementor-widget-heading\" data-id=\"217eedc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Yoga Breathing Exercises for Beginners: From Abdominal Breathing to Alternate Nostril Breathing<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47df3cd1 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"47df3cd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a2897f e-con-full e-flex e-con e-child\" data-id=\"2a2897f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efdda7a elementor-widget elementor-widget-text-editor\" data-id=\"efdda7a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>In yoga, breathing should feel pleasant and never stressful. When practising the yoga breathing exercises below, regularity and ease are more important than intensity. Start gently, breathe through the nose, and keep the breath slow and rhythmical. If strain appears, shorten the practice, soften the effort, and let your breathing return to a quiet, natural rhythm before continuing.<\/p><h3>Practice setup<\/h3><ol><li>Begin in <a href=\"https:\/\/staging.sivananda.eu\/en\/asanas\/corpse-pose-savasana\/\">Corpse Pose (Savasana)<\/a> for 2\u20133 minutes. Let the body settle and allow the breath to become quiet and natural. <\/li><li>Keep your practice simple and steady. Short sessions done consistently are more valuable than pushing. <\/li><li>Finish with Corpse Pose again. Lie still and feel the effects of the practice settle through the whole body.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-56e6a8ea e-flex e-con-boxed e-con e-parent\" data-id=\"56e6a8ea\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44678c7e elementor-widget elementor-widget-template\" data-id=\"44678c7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"5384\" class=\"elementor elementor-5384\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14639b91 e-flex e-con-boxed e-con e-parent\" data-id=\"14639b91\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6f469823 e-flex e-con-boxed e-con e-parent\" data-id=\"6f469823\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6711560e e-con-full e-flex e-con e-child\" data-id=\"6711560e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7766f338 elementor-widget elementor-widget-heading\" data-id=\"7766f338\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise 1: Abdominal Breathing (Foundation)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6291dbcd elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6291dbcd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-74627993 e-con-full e-flex e-con e-child\" data-id=\"74627993\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d34157 elementor-widget elementor-widget-text-editor\" data-id=\"d34157\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Abdominal breathing is the essential starting point in yoga. It trains you to breathe with the diaphragm and to use the lower, largest part of the lungs.<\/p><h3>Why this comes first<\/h3><ul><li>It is a preparatory technique for all yogic breathing exercises.<\/li><li>It helps restore a more natural breathing pattern by relaxing unnecessary tension in the abdomen.<\/li><\/ul><h3>How to practice<\/h3><ol><li>Lie down in Corpse Pose (or sit comfortably with an upright spine).<\/li><li>Relax the abdominal muscles and let the belly be soft.<\/li><li>Breathe slowly and rhythmically, keeping your attention on the abdomen.<\/li><li>Feel the abdomen expand gently on inhalation and fall back on exhalation.<\/li><li>Continue for about 1 minute, then rest briefly.<\/li><\/ol><p>Tip: Place both hands over your abdomen with the fingers spread, covering the area between the first rib and the pelvis, and feel the abdomen gently rise on inhalation and fall on exhalation.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-753a5420 e-flex e-con-boxed e-con e-parent\" data-id=\"753a5420\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6b10c2f4 e-con-full e-flex e-con e-child\" data-id=\"6b10c2f4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a445cb0 elementor-widget elementor-widget-heading\" data-id=\"2a445cb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Abdominal Breathing<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1402492 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1402492\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5bf7f40b e-con-full e-flex e-con e-child\" data-id=\"5bf7f40b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65c87257 elementor-widget elementor-widget-text-editor\" data-id=\"65c87257\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Abdominal breathing is the foundation because it restores a more natural, efficient pattern of breathing.<\/p><ul><li>Helps you breathe more efficiently by encouraging diaphragmatic breathing and fuller ventilation of the lower lungs.<\/li><li>Releases tension in the abdomen and solar plexus area, which is often tightened by stress and contributes to shallow breathing.<\/li><li>Supports a calmer, steadier breath rhythm, making it an ideal starting point before other yogic breathing practices.<\/li><li>Builds the base for deeper practices, because it trains the essential movement pattern used in full yogic breathing and pranayama.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3aba320b e-flex e-con-boxed e-con e-parent\" data-id=\"3aba320b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-49e735a2 e-con-full e-flex e-con e-child\" data-id=\"49e735a2\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78193fdb elementor-widget elementor-widget-heading\" data-id=\"78193fdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise 2: Three-Part or Full Yogic Breathing (Basic Technique)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f0b10f5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1f0b10f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-47ee15e4 e-con-full e-flex e-con e-child\" data-id=\"47ee15e4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-190e9e98 elementor-widget elementor-widget-text-editor\" data-id=\"190e9e98\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Full Yogic or three-part breathing is an exercise that encourages you to use all parts of the lungs \u2013 low, middle, and upper \u2013 without strain. When practising, keep the breath smooth and connected.<\/p><h3>How to practice<\/h3><ol><li>Sit comfortably or lie in Corpse Pose.<\/li><li>Inhale in three stages:<ul><li>Expand the abdomen<\/li><li>Expand the rib cage<\/li><li>Lift and expand the collarbone area<\/li><\/ul><\/li><li>Exhale in stages:<ul><li>Let the abdomen relax<\/li><li>Let the rib cage lower<\/li><li>Finish with a slight abdominal contraction to empty the lungs more completely<\/li><\/ul><\/li><li>Repeat for a few rounds, keeping the breath gentle, quiet, and rhythmical.<\/li><\/ol><p><strong>Helpful rhythm:<\/strong> Proceed slowly enough that the three stages are clear, but not so slowly that you strain.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-98710c1 e-flex e-con-boxed e-con e-parent\" data-id=\"98710c1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-63146a19 e-con-full e-flex e-con e-child\" data-id=\"63146a19\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7286911d elementor-widget elementor-widget-heading\" data-id=\"7286911d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Full Yogic Breathing<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57c12f58 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"57c12f58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7ce4bd28 e-con-full e-flex e-con e-child\" data-id=\"7ce4bd28\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2ee8abc1 elementor-widget elementor-widget-text-editor\" data-id=\"2ee8abc1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Develops fuller use of lung capacity by engaging abdominal, chest, and clavicular breathing in one smooth wave.<\/li><li>Improves oxygen intake through more complete ventilation.<\/li><li>Helps reduce stale air in the lungs when paired with complete exhalation, allowing a deeper, fresher inhalation.<\/li><li>Supports mental clarity and steadiness, especially helpful when you feel mentally tired or dull.<\/li><li>Encourages relaxation and balance, as the breath becomes smooth, rhythmical, and complete.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-66ddcdb9 e-flex e-con-boxed e-con e-parent\" data-id=\"66ddcdb9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4a069dec e-con-full e-flex e-con e-child\" data-id=\"4a069dec\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6cac1c24 elementor-widget elementor-widget-heading\" data-id=\"6cac1c24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercise 3: Alternate Nostril Breathing (Start Easy)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-768461f7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"768461f7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-749b421b e-con-full e-flex e-con e-child\" data-id=\"749b421b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fd605d8 elementor-widget elementor-widget-text-editor\" data-id=\"fd605d8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The yoga breathing exercise of Alternate Nostril Breathing or Anuloma Viloma should be comfortable and never stressful. Beginners should start with the simplest level and build gradually.<\/p><h3>Hand positions (as a focus aid)<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a72ba8f e-con-full e-flex e-con e-child\" data-id=\"a72ba8f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4c8daf8 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"4c8daf8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra.jpg\" class=\"attachment-full size-full wp-image-9475\" alt=\"Vishnu Mudra\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\">Vishnu Mudra (right hand)<\/h4><p class=\"elementor-image-box-description\">Fold the index and middle fingers; use the thumb and ring finger to gently close the nostrils.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c92ceb3 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"c92ceb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra.jpg\" class=\"attachment-full size-full wp-image-9474\" alt=\"Chin Mudra\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\">Chin Mudra (left hand)<\/h4><p class=\"elementor-image-box-description\">Thumb and index finger touch lightly; other fingers extended and relaxed.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60286c3 elementor-widget elementor-widget-text-editor\" data-id=\"60286c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Sit upright and relaxed. Keep the shoulders soft and the face calm.<\/p><h3>Variation 1: Single-nostril breathing (no retention)<\/h3><ol><li>Use Vishnu Mudra to gently close one nostril.<\/li><li>Inhale for 3 seconds through the open nostril.<\/li><li>Exhale for 6 seconds through the same nostril.<\/li><li>Complete several rounds, then switch and repeat on the other side.<\/li><li>Keep the breath smooth and quiet. If the ratio feels difficult, shorten it.<\/li><\/ol><p>This simple version trains steadiness and comfort before adding anything more.<\/p><h3>Variation 2: Alternate nostrils (inhale one side, exhale the other \u2014 no retention)<\/h3><p>This is the next simple step after single-nostril breathing, and it\u2019s still done without holding the breath.<\/p><ol><li>Sit upright and relaxed. Form Vishnu Mudra with the right hand.<\/li><li>Close the right nostril with the thumb and inhale through the left for about 3 seconds.<\/li><li>Close the left nostril with the ring finger, open the right nostril, and exhale through the right for about 6 seconds.<\/li><li>Inhale through the right for about 3 seconds.<\/li><li>Switch again: close the right nostril, exhale through the left for about 6 seconds.<\/li><\/ol><p>That completes one round. Repeat for several rounds, always keeping the breath pleasant and never stressful. If the counts feel too long, shorten them and keep the rhythm comfortable.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6b7ebf10 e-flex e-con-boxed e-con e-parent\" data-id=\"6b7ebf10\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-27cdb3ef e-con-full e-flex e-con e-child\" data-id=\"27cdb3ef\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41fecc66 elementor-widget elementor-widget-heading\" data-id=\"41fecc66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Alternate Nostril Breathing<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6021826d elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"6021826d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4e854819 e-con-full e-flex e-con e-child\" data-id=\"4e854819\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3711973a elementor-widget elementor-widget-text-editor\" data-id=\"3711973a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Alternate Nostril Breathing is valued as a balancing practice \u2013 steadying both energy and mind through a smooth, rhythmical breath.<\/p><ul><li>Balances the nervous system, helping you feel calmer and more centered.<\/li><li>Encourages mental clarity and concentration, making it a supportive practice before meditation.<\/li><li>Helps correct shallow or irregular breathing habits by training a smoother, more even breath.<\/li><li>Supports a more balanced inner state by harmonizing the flow through the nostrils (often experienced as greater steadiness and emotional equilibrium).<\/li><li>Promotes relaxation, and can be especially helpful when practiced gently in the evening to settle the system for rest.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0b2038b e-flex e-con-boxed e-con e-parent\" data-id=\"0b2038b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6af3859 e-con-full e-flex e-con e-child\" data-id=\"6af3859\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3ba0125 elementor-widget elementor-widget-heading\" data-id=\"3ba0125\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Continue to More Advanced Yogic Breathing Exercises<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7fd4dc0 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7fd4dc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1881f95 e-con-full e-flex e-con e-child\" data-id=\"1881f95\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-96fac34 elementor-widget elementor-widget-text-editor\" data-id=\"96fac34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>When these beginner practices in yogic breathing feel natural \u2013 steady breath, no strain, and a calm mind \u2013 you can progress to <a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/breathing\/anuloma-viloma-kapalabhati\/\">more advanced yogic breathing techniques<\/a>, including Alternate Nostril Breathing with retention and practices such as Kapalabhati.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Beginner Exercises Yoga Breathing Exercises for Beginners: From Abdominal Breathing to Alternate Nostril Breathing In yoga, breathing should feel pleasant and never stressful. When practising the yoga breathing exercises below, regularity and ease are more important than intensity. Start gently, breathe through the nose, and keep the breath slow and rhythmical. If strain appears, shorten [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":9285,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-9457","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/9457","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=9457"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/9457\/revisions"}],"predecessor-version":[{"id":10580,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/9457\/revisions\/10580"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/9285"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=9457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}