4 basic asanas for practicing Pranayama

4 basic asanas for practicing Pranayama

Right? If you have a magic pill in your pocket and the moment you pop it in your mouth, BOOM, you go to the mountains or the seashore in a quiet, serene and calm place, where you can breathe fresh air and listen to the soothing sounds of nature? Wouldn't it be fantastic? Unfortunately, there is no such pill existing. However, we have an age-old technique that can make you travel to a world full of peace and serenity like the Himalayas. 

Whatever you call it, Pranayama or Breathwork is a tool that can save you from all mental imbalances and physical discomforts. It's a very simple tool that requires conscious inhalation and exhalation. Pranayama's various techniques use different patterns of inhaling and exhaling or holding your breath for a few seconds to stimulate the oxygen supply in the body. Gradually each cell in the body is energised, thus balancing the hormone levels. Even though there are many materials on social media to give you a knowledge of how to go about it, the practical practice of Pranayama is perfected only by proper guidance. Most people who want to practice Pranayama independently without any guidance enroll themselves in a Yoga Teacher Training course. 

Basic posture for Pranayama: Our revered sage Patanjali says in Yoga Sutra II.49 “tasmin sati svasa prasvasayoh gativicchedah pranayamah” 

“The regulation of incoming as well as outgoing flow of the breath with retention which is easy to attain only after perfection in a steady posture or an asana is Pranayama” So Hey Yogis! The message is very, very clear. To regulate our breath, we are required to train our body to stay in a posture in complete stillness. This is where the asanas play a significant role. The Asanas that are listed below are also a part of the Asanas taught in any basic Online Yoga Teacher Training Course.

4 basic asanas for Practicing Pranayama

Padmasana: When it comes to the practice of Asanas for Pranayama, Padmasana tops the list. Padma means Lotus. The final pose of Padmasana represents a Lotus, and hence it is called Padmasana. Some people may also call it Kamalasana. This Asana can be practiced easily by an individual of any age. This Asana can be a pleasure pose for ladies. The lotus pose is highly suitable for lean and young people. 



  1. Sit on the mat with your legs completely stretched forward. 
  2. Place the right foot on the left thigh and the left foot on the right thigh.
  3. Join tip of the index finger on the middle of the thumb finger in (chin mudra).
  4. Place your palm facing the ceiling, keep your spine straight and eyes closed. 

Siddhasana: Siddhasana is the next preferred asana after Padmasana. Few people eulogise siddhasana as a superior posture to Padmasana. If you can master this Siddhasana, you can acquire many Siddhis. In the former times, Siddhasana was being practiced by many Siddhas. People with fat thighs also can perform this posture easily. Women do not prefer this Asana. 


  1. Sit with your left heel touching your anus and right heel touching your perineal point.
  2. Join the tip of index finger to middle of thumb finger in (chinmudra). 
  3. Place your palm facing the ceiling, keep your spine straight and eyes closed. 

Svastikasana: This Asana is also called a prosperous pose. It is a meditative posture and makes your spine aligned. Svastikasana is also very good for opening up the hip and making it flexible.


  1. Sit with your left foot just near the thigh muscles and right foot near the left thigh muscles.
  2. Join the tip of index finger to middle of the thumb finger in (chinmudra). 
  3. Place your palm facing the ceiling, keep your spine straight and eyes closed.

Samasana: Like the name of this Asana. This Asana helps in maintaining equilibrium of the body. It focuses on keeping the external organs vertically divided equally in two. Sitting in samasana reduces strain on the muscles, gradually reducing the pressure on the heart. 


  1. Sit with your left heel at the beginning of the right thigh and right heel at the front of left thigh.
  2. Join tip of the index finger and middle of the thumb finger in (chinmudra). 
  3. Place your palm facing the ceiling, keep your spine straight and eyes closed.

Each and every Asana in the yoga philosophy is structured and engineered to work on our entire body. For our body to stay still in a posture, it has to have a proper balance, flexibility, strength, and energy. From warm-ups to intense asanas, every Asana has a common purpose: to provide support, strength, stability, and synergy. You do not have to be able to perform intense Asanas for practicing Pranayama. Even if you can hold yourself in a few basic asanas, you are good to go. 

Pranayama: An Escape from Stressful situations:

Pranayama can clear the mental and emotional cobwebs giving you immense clarity, calm, and confidence. When your mind is clear and calm, all you focus on is gaining more knowledge, not letting anything or anyone pollute your mind. Consistent practice of Pranayama makes you sharper, more focused and increases communication skills. This, in return, gives you outstanding academic, professional, and personal excellence enabling you to be comfortable in any uncomfortable situations. 

With the pandemic wave that the entire world is facing, Online Yoga Teacher Training seems to be a preferred choice by many homemakers. By learning and enhancing their knowledge of Pranayama, through the Yoga Teacher Training Course, many homemakers have improved their personal life and helping their families to have a quality lifestyle. Such is the magic of Pranayama on the human body!