Online Pranayama (Free Class)

SCHEDULE: Tuesday, Wednesday and Thursday 8:00-8:30am Pacific Time

Zoom link:

(no need to preregister)

Pranayama is the practice of breath control in yoga. If you would like to join us for our sessions you are welcome to do so without any prior experience. Please note that it’s important not to force the breath, and if you are having difficulty following the count, just go at your own pace. If you need to breathe before the end of the count please do so.

A Typical Session

Here are 2 videos of a typical session. The first was recorded in May 2024, the second in June 2020, the second has longer breath retentions:

Pranayama has many benefits for both mind and body – here’s an article enumerating 14 of these.

The Pranayama Sequence

Here’s is the sequence we practice:

  1. Shitali cooling breath (x6, inhale through mouth with rolled tongue, exhale through nose) – more info
  2. Kapalabhati (short belly breaths, ~90 seconds, around 154 breaths ) – at the end of the count deep inhale and chin lock retention for 45 seconds – more info
  3. Nadi Shodana alternate nostril breathing, special hand mudra bringing down the first two fingers held down by the thumb – (x6 rounds of 7 second inhale, 30 second hold, 15 second exhale each nostril) – more info
  4. Kumbakha (samavrtti or square breathing) retentions :
    • Warm up: x3 breathe in for 10 secs, breathe out for 10 secs
    • 5 Rounds Retentions (kumbakha):
      • x3 breathe in for 12 secs, hold for 12 secs, breathe out for 12 secs, hold for 12 secs
      • x1 round 15 secs
      • x1 round 20 secs
  5. ~6 minute meditation – more info
  6. Om and closing chant – video of chant

The Closing Chant – Om Sahana Vavatu

Om sahana vavatu
(Om, may the divine protect both teacher and student)

Saha nau bhunaktu
(May S/he nourish us together)

Saha viiryam karavaavahai
(May we work together with great energy)

Tejasvi nau-adhiitam-astu
(May our studying be effective)

Maa vidvissaavahai
(May there be no hate among us)

Om shanti, shanti, shanti
(Om peace, peace, peace [in three forms – in me, nature and the divine forces])


Every morning I look forward to zoom in to Philippe’s pranayama. Philippe is very knowledgeable about pranayama. In this class, he guides us through a gradual sequence of breath-manipulation breathing techniques followed by meditation. This class helps us establish a mindful-breathing practice. Surprisingly this class has also helped me establish a regular, daily asana practice. Every morning after the class, my mind is calmer, sharper, and feel ready for the day! I highly recommend this class!

I really appreciate the morning pranayama class. I was very stressed out about work (not having enough work down the road and knowing other coworkers have coverage issues) at first prior to joining the class. It took a few days to finally get up in time to attend the class. Now I attend regularly and feel that it:
* provides me with a routine to look forward to
* calms me down and to take one day at a time
* my digestive system feels better as when I was stressed, I could feel it in my stomach
* remember to take deeper breaths during the day, the breathing reminds me of my lung capacity!
Thank you,