Beginner Pranayama Course
Step into classical Hatha Pranayama with step-by-step guidance on Nadi Shodhana, Ujjayi, Sheetali, Sitkari, and Bhramari for mental calm and vital energy balance.
Master the Classical Pillars of Breathwork
In traditional Hatha Yoga, Pranayama is the bridge between the physical body (Annamaya Kosha) and the mental-emotional body (Manomaya Kosha). By gaining conscious control over the breath, you directly influence the autonomic nervous system and master the movements of the mind.
This 14-day beginner course introduces the foundational classical pranayamas described in the Hatha Yoga Pradipika and Gheranda Samhita, taught with anatomical precision and spiritual reverence.
You will learn the precise ratios of inhalation (Puraka), gentle retention (Antar Kumbhaka), and exhalation (Rechaka), transforming everyday breathing into a profound meditative practice.
Core Physiological & Energetic Benefits:
- •Purify the 72,000 nadis (energy channels) with balanced alternate nostril breathing
- •Cultivate internal warmth and focused presence through oceanic Ujjayi breath
- •Cool the body and soothe systemic inflammation with Sheetali and Sitkari
- •Induce spontaneous deep meditation and vagal stimulation with Bhramari humming breath
Sequential daily breathwork practice for lung capacity
Understanding Ida, Pingala, and Sushumna nadis
Who Should Join This Program
Designed with adaptable progressions for a diverse range of goals and backgrounds.
Yoga Enthusiasts
Students ready to move beyond physical asanas into authentic breath mastery.
Meditation Seekers
Anyone whose restless mind makes seated meditation difficult; pranayama stills the mind before meditation.
Those with Sleep Issues
People seeking drug-free, clinically proven methods to quiet an overactive nervous system at bedtime.
Aspiring Yoga Teachers
Teachers seeking accurate cueing, counts, and contraindications for foundational pranayamas.
What You Will Master
Comprehensive module breakdown blending classical lineage texts with modern respiratory science.
Nadi Shodhana Ratios (1:1 & 1:2)
Progress from uncounted alternate nostril breathing to precise rhythmic timing.
Oceanic Ujjayi Breath
Master glottis engagement for heating, centering, and tranquilizing the mind.
Sheetali & Sitkari Cooling Breaths
Techniques to reduce internal heat, acidity, and emotional irritability.
Bhramari (Humming Bee Breath)
Produce therapeutic resonance to stimulate nitric oxide production and calm anxiety.
Gentle Internal Retention (Antar Kumbhaka)
Learn the safety rules, comfortable holds, and physiological benefits of mild breath retention.
Sequencing Your Daily Practice
How to properly order energizing, balancing, and tranquilizing breaths for maximum benefit.
Course Details & Logistics
Medical & Wellness Disclaimer: Pranayama and intensive breathwork practices directly stimulate the autonomic nervous system and cardiovascular system. If you are pregnant, have hypertension, cardiac conditions, recent abdominal surgeries, epilepsy, glaucoma, or acute respiratory illnesses, please consult your qualified healthcare provider before participating. Always practice mindfully within your comfortable capacity and never forcefully strain breath retentions (Kumbhaka).
Frequently Asked Questions
How long should I practice each day?
During the course, classes are 60 minutes. For home practice, a 20 to 30-minute daily routine is optimal to experience lasting physiological shifts.
Can I practice pranayama with high blood pressure?
Yes, but cooling and balancing breaths (Sheetali, Bhramari, unheld Nadi Shodhana) are favored while forceful retentions are omitted. Our teachers provide specific modifications.
Will I receive a course certificate?
Yes, you receive a Certificate of Completion from The Hatha Yogashala upon completing all sessions and assignments.
Intermediate Pranayama Course
Begin with a conversation
Breathe Deeply with The Hatha Yogashala
Begin your journey into authentic breathwork, nervous system restoration, and meditative tranquility today.