Category

Standing

Level

beginner

Hold

1–3 minutes

Type

Breathing exercise

Breath

Six-count inhale through the nose, six-count exhale through the mouth.

Standing Deep Breathing

Pranayama — "breath control"

Also known as: Pranayama Series

The slow, full breathing exercise that opens a Bikram-style class: knuckles under the chin, elbows rising and falling with a long six-count inhale and exhale.

Step by step

1. 1Stand tall with your feet together and interlace your fingers, knuckles tucked under your chin.
2. 2Inhale slowly through your nose for a count of six, lifting your elbows up alongside your ears.
3. 3Keep your knuckles glued under your chin as the elbows rise.
4. 4Exhale slowly through your mouth for a count of six, letting your head drop gently back.
5. 5As you exhale, bring your elbows together in front of your chest, wrists and forearms touching.
6. 6Inhale again through the nose, head returning upright as the elbows lift.
7. 7Continue at this slow pace, keeping the legs active and the body still.
8. 8Finish on an exhale, release the hands, and stand quietly for a few natural breaths.