06/07/2026
Standing Deep Breathing (Pranayama) – Technique, Breathing Rhythm & Benefits
Standing Deep Breathing is the first exercise in the Traditional 26 Hot Yoga Sequence. It prepares the body and mind for practice by increasing lung capacity, improving circulation, and bringing focus into the present moment.
Proper Technique
Stand tall with your feet together.
Interlock your fingers under your chin.
Keep your elbows touching each other and lift them slightly forward.
Lengthen your spine and relax your shoulders.
Keep your gaze straight ahead.
Throughout the exercise, maintain a strong posture and engage your core.
Breathing Rhythm
Inhale
Slowly breathe in through your nose.
Lift your elbows up and out to the sides.
Open your chest completely.
Fill your lungs from the bottom to the top.
Feel your rib cage expand in all directions.
Exhale
Slowly breathe out through your mouth.
Bring your elbows together in front of your chest.
Gently lower your head back while keeping your spine long.
Empty your lungs completely.
Create a controlled, steady exhalation.
Breathing Pace:
Inhale slowly and deeply.
Exhale slowly and completely.
Match each movement with the breath.
Focus on quality rather than speed.
Benefits of Standing Deep Breathing
✓ Increases lung capacity and oxygen intake
✓ Improves blood circulation throughout the body
✓ Warms up the respiratory system for the practice ahead
✓ Opens the chest, shoulders, and upper back
✓ Enhances concentration and mental clarity
✓ Helps reduce stress and anxiety
✓ Improves posture and body awareness
✓ Prepares the body for the heat and intensity of the Hot Yoga class
Teacher's Reminder
"Take the deepest breath of your day. Fill your lungs completely, open your chest, and let every exhale release stress and tension. Focus only on your breath. This is where your practice begins."
Breathe deeply. Stay present. Trust the process.
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