Feeling cluttered after a hectic day? When things feel out of control, calm yourself with this 5-day Pranayama challenge that will be a powerful reset for your mind and body. If you are looking to try out something new during this stay-home period, join Krishna in this Pranayama challenge now!
How To Participate?
Date: 11 May – 15 May
In this 5-day challenge, complete the tasks set by Krishna each day and share your photo or video on your social media (FB, FB story, IG post of IG story) and tag us @jalyogasg! Remember to set your account or post “public” and #stayhomewithjal so Krishna can check out your progress.
▶Day 1: Surya Bhedan Pranayama (9 rounds)
▶Day 2: Chandra Bhedan Pranayama (9 rounds)
▶Day 3: Nadi Shuddi Pranayama (5 rounds)
▶Day 4: Bhastrika Pranayama (20 rounds)
▶Day 5: Bhramari Pranayama (9 rounds)
Day 1 Pranayama Challenge: Surya Bhedan Pranayama (9 rounds)
Sit in any comfortable crossed-leg position with back and neck erect. Put Chin mudra in the left hand and Nasikagra mudra in the right hand. Close the left nostril, inhale through the right nostril and exhale through the left nostril. Only inhale through the right nostril and exhale through the left nostril or this practice. Continue this for 9 rounds.
Day 2 Pranayama Challenge: Chandra Bhedan Pranayama (9 rounds)
Sit in any comfortable crossed-leg position with back and neck erect. Put Chin mudra in left hand and Nasikagra mudra in the right hand. Close the right nostril, inhale through the left nostril and exhale through the right nostril. Inhalation through left & exhalation through the right nostril for this practice (Opp. as Day 1). Continue this for 9 rounds.
Day 3 Pranayama Challenge: Nadi Shuddi Pranayama (5 rounds)
Sit in any comfortable crossed-leg position with back and neck erect. Put Chin mudra in the left hand and Nasikagra mudra in the right hand. Close the right nostril, inhale through the left nostril and exhale through the right nostril, then inhale through the right nostril and exhale through the left nostril. This makes one round. Continue this for 5 rounds.
Day 4 Pranayama Challenge: Bhastrika Pranayama (20 rounds)
Sit in any comfortable crossed-leg position with back and neck erect. Keep 2 hands on the thighs, inhale with force by raising the hands up and exhale with force by bringing the hands down. Continue this practice rapidly for 20 rounds.
Day 5 Pranayama Challenge: Bhramari Pranayama (9 rounds)
Sit in any comfortable crossed-leg position with back and neck erect. Keep your tongue to the upper palate and close the lips. Close your ears with thumbs and cover eyes with remaining fingers. Inhale deeply and produce the humming bee sound while exhaling from the throat. Continue this practice for 9 rounds.
1. Have any questions regarding the Pranayama Challenge?
2. Want more Pranayama practices?
3. Want more challenges like this?
Let us know in the comment section down below!
Here’s a guide to help you navigate your days at home:
https://www.jalyoga.com.sg/hip-opening-stretches-athletes/
https://www.jalyoga.com.sg/relive-stress-anxiety-yin-yoga/
https://www.jalyoga.com.sg/work-core-6-pose/
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