{"id":12139,"date":"2026-02-19T11:59:34","date_gmt":"2026-02-19T10:59:34","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=12139"},"modified":"2026-04-06T15:32:18","modified_gmt":"2026-04-06T13:32:18","slug":"exercices-pour-debutants","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/fr\/yoga\/respiration\/exercices-pour-debutants\/","title":{"rendered":"Exercices pour d\u00e9butants"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"12139\" class=\"elementor elementor-12139 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 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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\">Exercices de respiration yogique : de la respiration abdominale \u00e0 la respiration altern\u00e9e<\/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>En yoga, la respiration doit toujours rester agr\u00e9able et ne jamais devenir source de tension. Lorsque vous pratiquez les exercices de respiration yogique ci-dessous, la r\u00e9gularit\u00e9 et l\u2019aisance sont plus importantes que l\u2019intensit\u00e9. Commencez doucement, respirez par le nez et gardez un souffle lent et rythm\u00e9. Si une tension appara\u00eet, raccourcissez la pratique, rel\u00e2chez l\u2019effort et laissez votre respiration retrouver un rythme calme et naturel avant de continuer.<\/p>\n<h3>Pr\u00e9paration de la pratique<\/h3>\n<ol>\n<li>Commencez en Posture du cadavre (Savasana) pendant 2\u20133 minutes. Laissez le corps se d\u00e9tendre et permettez \u00e0 la respiration de devenir calme et naturelle.<\/li>\n<li>Gardez votre pratique simple et r\u00e9guli\u00e8re. De courtes s\u00e9ances pratiqu\u00e9es avec constance ont plus de valeur que de forcer.<\/li>\n<li>Terminez \u00e0 nouveau par la posture du cadavre. Restez immobile et sentez les effets de la pratique se diffuser dans tout le corps.<\/li>\n<\/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=\"8210\" class=\"elementor elementor-8210 elementor-5384 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\tContenu\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\">Exercice 1 : respiration abdominale (base)<\/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>La respiration abdominale est le point de d\u00e9part essentiel en yoga. Elle vous apprend \u00e0 respirer avec le diaphragme et \u00e0 utiliser la partie inf\u00e9rieure, la plus vaste, des poumons.<\/p>\n<h3>Pourquoi commencer par cet exercice<\/h3>\n<ul>\n<li>Il s\u2019agit d\u2019une technique pr\u00e9paratoire pour tous les exercices de respiration yogique.<\/li>\n<li>Elle aide \u00e0 retrouver une respiration plus naturelle en rel\u00e2chant les tensions inutiles dans l\u2019abdomen.<\/li>\n<\/ul>\n<h3>Comment pratiquer<\/h3>\n<ol>\n<li>Allongez-vous en posture du cadavre (Savasana) ou asseyez-vous confortablement, la colonne vert\u00e9brale bien droite.<\/li>\n<li>Rel\u00e2chez les muscles abdominaux et laissez le ventre \u00eatre souple.<\/li>\n<li>Respirez lentement et r\u00e9guli\u00e8rement en gardant votre attention sur l\u2019abdomen.<\/li>\n<li>Sentez l\u2019abdomen se gonfler doucement \u00e0 l\u2019inspiration et revenir \u00e0 l\u2019expiration.<\/li>\n<li>Continuez pendant environ 1 minute, puis reposez-vous bri\u00e8vement.<\/li>\n<\/ol>\n<p>Conseil : placez les deux mains sur l\u2019abdomen, les doigts \u00e9cart\u00e9s, de mani\u00e8re \u00e0 couvrir la zone entre la premi\u00e8re c\u00f4te et le bassin, et sentez le ventre se soulever doucement \u00e0 l\u2019inspiration, puis redescendre \u00e0 l\u2019expiration.<\/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\">Bienfaits de la respiration abdominale<\/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>La respiration abdominale constitue la base, car elle r\u00e9tablit une mani\u00e8re de respirer plus naturelle et plus efficace.<\/p>\n<ul>\n<li>Elle vous aide \u00e0 respirer plus efficacement en favorisant la respiration diaphragmatique et une meilleure ventilation de la partie inf\u00e9rieure des poumons.<\/li>\n<li>Elle rel\u00e2che les tensions dans l\u2019abdomen et dans la r\u00e9gion du plexus solaire, souvent contract\u00e9s par le stress, ce qui contribue \u00e0 une respiration superficielle.<\/li>\n<li>Elle soutient un rythme respiratoire plus calme et plus r\u00e9gulier, ce qui en fait un point de d\u00e9part id\u00e9al avant d\u2019autres pratiques de respiration yogique.<\/li>\n<li>Elle pose les bases de pratiques plus profondes, car elle entra\u00eene le sch\u00e9ma de mouvement essentiel utilis\u00e9 dans la respiration yogique compl\u00e8te et le pranayama.<\/li>\n<\/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\">Exercice 2 : respiration yogique compl\u00e8te ou en trois \u00e9tages (technique de base)<\/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>La respiration yogique compl\u00e8te, ou respiration en trois \u00e9tages, est un exercice qui vous encourage \u00e0 utiliser toutes les zones des poumons, inf\u00e9rieure, moyenne et sup\u00e9rieure, sans tension. Pendant la pratique, gardez un souffle fluide et continu.<\/p>\n<h3>Comment pratiquer<\/h3>\n<ol>\n<li>Asseyez-vous confortablement ou allongez-vous en posture du cadavre (Savasana).<\/li>\n<li>Inspirez en trois \u00e9tapes :\n<ul>\n<li>Gonflez l\u2019abdomen<\/li>\n<li>Ouvrez la cage thoracique<\/li>\n<li>Soulevez et \u00e9largissez la r\u00e9gion des clavicules<\/li>\n<\/ul>\n<\/li>\n<li>Expirez par \u00e9tapes :\n<ul>\n<li>Laissez l\u2019abdomen se rel\u00e2cher<\/li>\n<li>Laissez la cage thoracique redescendre<\/li>\n<li>Terminez par une l\u00e9g\u00e8re contraction abdominale pour vider plus compl\u00e8tement les poumons<\/li>\n<\/ul>\n<\/li>\n<li>R\u00e9p\u00e9tez pendant quelques cycles, en gardant le souffle doux, silencieux et rythm\u00e9.<\/li>\n<\/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-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\">Bienfaits de la respiration yogique compl\u00e8te<\/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>\n<li>Elle d\u00e9veloppe une utilisation plus compl\u00e8te de la capacit\u00e9 pulmonaire en r\u00e9unissant, dans une seule vague fluide, la respiration abdominale, thoracique et claviculaire.<\/li>\n<li>Elle am\u00e9liore l\u2019apport en oxyg\u00e8ne gr\u00e2ce \u00e0 une ventilation plus compl\u00e8te.<\/li>\n<li>Elle aide \u00e0 r\u00e9duire l\u2019air r\u00e9siduel dans les poumons lorsqu\u2019elle est associ\u00e9e \u00e0 une expiration compl\u00e8te, permettant ainsi une inspiration plus profonde et plus fra\u00eeche.<\/li>\n<li>Elle soutient la clart\u00e9 mentale et la stabilit\u00e9, ce qui est particuli\u00e8rement utile lorsque vous vous sentez mentalement fatigu\u00e9 ou engourdi.<\/li>\n<li>Elle favorise la d\u00e9tente et l\u2019\u00e9quilibre, \u00e0 mesure que le souffle devient fluide, rythm\u00e9 et complet.<\/li>\n<\/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\">Exercice 3 : respiration altern\u00e9e par les narines (commencez en douceur)<\/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>L\u2019exercice de respiration yogique de la respiration altern\u00e9e par les narines, ou Anuloma Viloma, doit rester confortable et ne jamais devenir source de tension. Les d\u00e9butants devraient commencer par la version la plus simple et progresser graduellement.<\/p>\n<h3>Positions des mains (comme aide \u00e0 la concentration)<\/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-12137\" 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 (main droite)<\/h4><p class=\"elementor-image-box-description\">Repliez l\u2019index et le majeur ; utilisez le pouce et l\u2019annulaire pour fermer doucement les narines.<\/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-12138\" 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 (main gauche)<\/h4><p class=\"elementor-image-box-description\">Le pouce et l\u2019index se touchent l\u00e9g\u00e8rement ; les autres doigts restent \u00e9tendus et d\u00e9tendus.<\/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>Asseyez-vous bien droit et d\u00e9tendu. Gardez les \u00e9paules rel\u00e2ch\u00e9es et le visage calme.<\/p>\n<h3>Variation 1 : respiration par une seule narine (sans r\u00e9tention)<\/h3>\n<ol>\n<li>Utilisez Vishnu Mudra pour fermer doucement une narine.<\/li>\n<li>Inspirez pendant 3 secondes par la narine ouverte.<\/li>\n<li>Expirez pendant 6 secondes par cette m\u00eame narine.<\/li>\n<li>Faites plusieurs cycles, puis changez de c\u00f4t\u00e9 et r\u00e9p\u00e9tez de l\u2019autre c\u00f4t\u00e9.<\/li>\n<li>Gardez le souffle fluide et silencieux. Si ce rythme vous semble difficile, raccourcissez-le.<\/li>\n<\/ol>\n<p>Cette version simple d\u00e9veloppe la r\u00e9gularit\u00e9 et l\u2019aisance avant d\u2019ajouter quoi que ce soit de plus.<\/p>\n<h3>Variation 2 : respiration altern\u00e9e par les narines (inspirer d\u2019un c\u00f4t\u00e9, expirer de l\u2019autre \u2013 sans r\u00e9tention)<\/h3>\n<p>Il s\u2019agit de l\u2019\u00e9tape simple suivante apr\u00e8s la respiration par une seule narine, et elle se pratique toujours sans retenir le souffle.<\/p>\n<ol>\n<li>Asseyez-vous bien droit et d\u00e9tendu. Formez Vishnu Mudra avec la main droite.<\/li>\n<li>Fermez la narine droite avec le pouce et inspirez par la gauche pendant environ 3 secondes.<\/li>\n<li>Fermez la narine gauche avec l\u2019annulaire, ouvrez la narine droite et expirez par la droite pendant environ 6 secondes.<\/li>\n<li>Inspirez par la droite pendant environ 3 secondes.<\/li>\n<li>Changez \u00e0 nouveau : fermez la narine droite, puis expirez par la gauche pendant environ 6 secondes.<\/li>\n<\/ol>\n<p>Cela compl\u00e8te un cycle. R\u00e9p\u00e9tez pendant plusieurs cycles, en veillant toujours \u00e0 ce que le souffle reste agr\u00e9able et jamais stressant. Si les temps vous semblent trop longs, raccourcissez-les et gardez un rythme confortable.<\/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\">Bienfaits de la respiration altern\u00e9e par les narines<\/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>La respiration altern\u00e9e par les narines est appr\u00e9ci\u00e9e comme une pratique d\u2019\u00e9quilibre \u2013 elle stabilise \u00e0 la fois l\u2019\u00e9nergie et le mental gr\u00e2ce \u00e0 un souffle fluide et rythm\u00e9.<\/p>\n<ul>\n<li>Elle \u00e9quilibre le syst\u00e8me nerveux, vous aidant \u00e0 vous sentir plus calme et plus centr\u00e9.<\/li>\n<li>Elle favorise la clart\u00e9 mentale et la concentration, ce qui en fait une pratique de soutien avant la m\u00e9ditation.<\/li>\n<li>Elle aide \u00e0 corriger les habitudes de respiration superficielles ou irr\u00e9guli\u00e8res en entra\u00eenant un souffle plus fluide et plus r\u00e9gulier.<\/li>\n<li>Elle soutient un \u00e9tat int\u00e9rieur plus \u00e9quilibr\u00e9 en harmonisant le flux \u00e0 travers les narines, souvent ressenti comme une plus grande stabilit\u00e9 et un meilleur \u00e9quilibre \u00e9motionnel.<\/li>\n<li>Elle favorise la d\u00e9tente et peut \u00eatre particuli\u00e8rement b\u00e9n\u00e9fique lorsqu\u2019elle est pratiqu\u00e9e doucement le soir pour apaiser le syst\u00e8me avant le repos.<\/li>\n<\/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\">Continuer vers des exercices de respiration yogique plus avanc\u00e9s<\/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>Lorsque ces pratiques de respiration yogique pour d\u00e9butants deviennent naturelles \u2013 souffle r\u00e9gulier, sans tension, et mental calme \u2013 vous pouvez progresser vers des <a href=\"https:\/\/staging.sivananda.eu\/fr\/yoga\/respiration\/anuloma-viloma-kapalabhati\/\">techniques de respiration yogique plus avanc\u00e9es<\/a>, notamment la respiration altern\u00e9e par les narines avec r\u00e9tention et des pratiques telles que 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>Exercices pour d\u00e9butants Exercices de respiration yogique : de la respiration abdominale \u00e0 la respiration altern\u00e9e En yoga, la respiration doit toujours rester agr\u00e9able et ne jamais devenir source de tension. Lorsque vous pratiquez les exercices de respiration yogique ci-dessous, la r\u00e9gularit\u00e9 et l\u2019aisance sont plus importantes que l\u2019intensit\u00e9. Commencez doucement, respirez par le nez [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":12117,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-12139","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/comments?post=12139"}],"version-history":[{"count":4,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12139\/revisions"}],"predecessor-version":[{"id":12148,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12139\/revisions\/12148"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12117"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/media?parent=12139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}