Pranasana Yoga is practiced by experts from ancient times; however, in the modern culture, it got attention recently in the year 2007. Pranasana is a process to achieve a balanced state of body and mind. As the name indicates, it is a combination of Prana and Asana where the first term indicates the essence of life or pure awareness and second term depicts a posture. Hence, Pranasana is a mixture of pranayama with asana that leads to the expansion of energy or awareness. This energy is present in overall body structure and is believed to work like a spirit.

When this energy is combined intentionally by a sound conductor that is a stable practitioner, with a focused mind and heart, this primal awareness can be directed inward as well as upward through the stable body. It acts as a generative force that helps to achieve liberation. This liberation ultimately helps the person to understand that mind and body are impermanent and soul is the real light that keeps on illuminating them.


Sit down on the floor and spread your legs forward. Lift your knees together, place your toes of the left leg on the right thigh and press them between your armpit and the thigh. Slide your right arm under the right knee and left arm under the left knee and inhale slowly. Thereafter apply pressure on the right knee by your right arm and lift the leg up, simultaneously push the right leg on the right arm. In this manner, apply pressure from both the sides. Then hold your breath and stay in the position for as long as possible. When you can no longer hold your breath, bring your hands and legs to their original position.

Thereafter repeat the exercise with left leg and left arm. You can repeat this asana for three times. Initially it is going to be little difficult to accomplish the final position, however with regular practice it becomes very easy.

Precautions for Pranaasan Yoga:

Pranasana must be practiced with an empty stomach. One should not eat anything prior to 3 or 4 hours before doing this asana. Also, it should not be done forcefully as your body cannot maintain desired stability in that forceful state and the asana may leave a negative impact on your body. It must be practiced only when you feel comfortable to perform it.

Beginners are advised to perform it for only 5 to 6 seconds and repeat the posture 2 to 3 times only. As you start feeling comfortable with this yoga pose, you can start increasing the time by 1 to 2 seconds per week. The intermediate practitioners can practice this yoga for 15 to 20 minutes with a repetition of 2 to 3 times. However, the regular practitioners are capable enough to stay in this pose for 5 to 10 minutes and they can follow it 1 or 2 times during one session.


Pranasana strengthens the lobes of the lungs. The arms and legs become muscular. It positively influences the mental condition. Diseases of the heart are eliminated and the asana assists in making the body energised and active. The problems of heavy breathings, cold, cough, bronchitis and asthma are reduced.

Additional Benefits of Pranaasan Yoga:

  • It gives a stretch to waist and thigh muscles while increasing the blood circulation to this portion of the body so that strength can be improved.
  • This pose creates a pressure on backbone and neck that ultimately increases strength to both of these body parts.
  • Pranasana adds flexibility to practitioner’s body so that he/she can stay active all the time and achieve higher performance for routine work.
  • It can treat constipation, gas and acidity issue.

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