What are some pranayama exercises I can try if I am a beginner?
system
agar main shuruaati hum to kuch pranayam vyaayaam main koshish kar saktaa hum?
user
pranayam ek yoga abhyaas he jisamen saans ko prabandhit karnaa or niyantrit karnaa shaamil he or maansik or shaareerik swasthya or kalyaan main sahaayta kar saktaa he.kuch alag pranayam abhyaas hai jo shuruaati logon ke liye anushansit hai:

- ujjay pranayam main ek khule munh se baahar nikalnaa, aapke gale main ghoomane kii saans ko mahasoos karnaa, or kalpana karnaa ki aap gale ko dhire se sankuchit karke apni saans ke saath ek gilaas ko fog kar rahe hai.jaisaa ki aap saans lene kii is style ke saath adhik sahaj ho jate hai, aap apane munh ko band karne or apni naak ke madhyam se saans lene or saans chhodane kii koshish kar sakate hai.

- samaa varty pranayam, yaa box shwaas, 4 kii ginati ke liye saans lenaa, 4 ke liye pakade, 4 ke liye saans lenaa, or phir se 4 ke liye pakade hue he. is chakra ko kuch minuton ke liye doharaaya ja saktaa he.yah aapako shant or aaraam mahasoos karne main madad kerani chahie.

- dirgha pranayam, jise aamtaur par teen-bhaag kii saans ke rup main sanderbhit kiya jaataa he, main apane sanson or saans chhodane ko jaldi se kam rokna shaamil hota he.isamen fefde kii ek tihaai kshamta bhari hone tak saans lenaa shaamil he, phir 2-3 second ke liye ruknaa.phir ek or teesraa or 2-3 second ke liye ruken.ant main, jab tak fefde puri tarah se bhar nahin jate hai, tab tak shwaas len.phir isi pattern ko saans chhodane par doharaaen.
assistant
<|system|>
</s>
<|user|>
agar main shuruaati hum to kuch pranayam vyaayaam main koshish kar saktaa hum?</s>
<|assistant|>
pranayam ek yoga abhyaas he jisamen saans ko prabandhit karnaa or niyantrit karnaa shaamil he or maansik or shaareerik swasthya or kalyaan main sahaayta kar saktaa he.kuch alag pranayam abhyaas hai jo shuruaati logon ke liye anushansit hai:

- ujjay pranayam main ek khule munh se baahar nikalnaa, aapke gale main ghoomane kii saans ko mahasoos karnaa, or kalpana karnaa ki aap gale ko dhire se sankuchit karke apni saans ke saath ek gilaas ko fog kar rahe hai.jaisaa ki aap saans lene kii is style ke saath adhik sahaj ho jate hai, aap apane munh ko band karne or apni naak ke madhyam se saans lene or saans chhodane kii koshish kar sakate hai.

- samaa varty pranayam, yaa box shwaas, 4 kii ginati ke liye saans lenaa, 4 ke liye pakade, 4 ke liye saans lenaa, or phir se 4 ke liye pakade hue he. is chakra ko kuch minuton ke liye doharaaya ja saktaa he.yah aapako shant or aaraam mahasoos karne main madad kerani chahie.

- dirgha pranayam, jise aamtaur par teen-bhaag kii saans ke rup main sanderbhit kiya jaataa he, main apane sanson or saans chhodane ko jaldi se kam rokna shaamil hota he.isamen fefde kii ek tihaai kshamta bhari hone tak saans lenaa shaamil he, phir 2-3 second ke liye ruknaa.phir ek or teesraa or 2-3 second ke liye ruken.ant main, jab tak fefde puri tarah se bhar nahin jate hai, tab tak shwaas len.phir isi pattern ko saans chhodane par doharaaen.</s>
