About this Practice
The first and most fundamental breathing practice. Sahaj Pranayam No. 1 establishes natural diaphragmatic breathing, releasing chest and shoulder tension accumulated through habitual shallow breath.
How to Practise
- 1
Sit comfortably in Sukhasana or on a chair, spine upright.
- 2
Close the eyes. Place one hand on the chest, one on the belly.
- 3
Breathe in slowly through the nose — feel the belly rise first, then the chest.
- 4
Exhale slowly — chest falls first, then belly draws gently inward.
- 5
Breathe without strain. The breath should be smooth and soundless.
- 6
Continue for 10–15 natural breath cycles.
Benefits
- ✓Establishes diaphragmatic breathing
- ✓Reduces chest and shoulder tension
- ✓Calms the nervous system
- ✓Improves oxygen exchange
- ✓Foundation for all advanced pranayama
Health Goals Addressed
⚠️ Cautions & Contraindications
None. Suitable for all levels including those with respiratory conditions (avoid forceful breathing).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.