Sukha Pranayama – Instructions and Benefits

Pranayama is known to be the fourth limb of Astanga yoga. It is also referred to as the “Heart of Yoga.” For beginners, it is necessary to know that Pranayama teaches us to how to use our lungs to the optimum capacity. This results in a lot of benefits. The cells within our body are capable of getting adequate amount of oxygen.

All in all, there are over 20-50 pranayamas mentioned in the yoga shastra. Some of these are very easy, and can easily be practiced by beginners. Some the easy ones are as listed below:

  • Sunhat pranayama
  • Bhramari pranayama
  • Pranava pranayama
  • Kapalabhati
  • Anuloma Viloma pranayama
  • Sheetkari pranayama
  • Anulom Vilom pranayama
  • Sheetkari pranayama
  • Sheetali pranayama
  • Bhastarika pranayama

The Sukha pranayama is known to be the easiest of all the pranayamas. This is also known as deep abdominal breathing. Sukha pranayama is a great stress buster. Many health experts across the globe have considered it as a powerful mental tonic. It’s a great pranayama for relieving negative feelings such as stress, fear, worry, anxiety and depression.

How to Practice Sukha pranayama:

Step 1: Sit comfortably in meditative posture.

Step 2: Sit erect.

Step 3: Keep the palms on the knees.

Step 4: Observe your natural breathing process.

Step 5: Feel the breath flowing and out of the lungs.

Step 6: Let the breathing be natural.

Step 7: Feel the abdominal movement while breathing.

Step 8: While inhaling, allow the abdominal wall move out.

Step 9: While exhaling let it move in.

Step 10: Keep your mind clear, only “observing” your breathing.

Step 11: While inhaling, feel the power and energy flow and while exhaling imagine throwing out tension, stress and disease.

The Benefits of Sukha pranayama

  • Provides deep relaxation to the body and mind.
  • Strengthens the nervous system.
  • Gives additional strength to the respiratory system.
  • Improves concentration.
  • Relieves stress.
  • Removes depression.
  • Relieves hypertension.

To derive maximum benefits out of Sukha pranayama, one must practice it daily without fail. Consistency and dedication is very important to get desired results from any of the yoga asanas and breathing techniques. Also get proper guidance from a trained mentor and green signal from your health care practitioner before including yoga in your daily life. Also don’t force yourself if you feel stressed or experience any kind of discomfort.

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