Overview & Traditional Lineage
Standing Deep Breathing (Pranayama (standing)) is a classical pranayama rooted in Modern hatha opening sequence. Full breaths taken standing, with the arms. The practice to use when sitting still is not going to happen — first thing, or at a desk after too long.
Primary Goals: Energy, Focus. Themes: Morning, Desk, Waking-Up.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Stand with the feet under the hips. Let the arms hang. | 15s |
| 0:22 | Breathe out completely first. Empty before you fill. | 15s |
| 0:42 | Now breathe in and let the arms float out and up, overhead. | 20s |
| 1:10 | Breathe out and let them come down the same way. | 18s |
| 1:34 | The arms are following the breath, not leading it. If they arrive first, slow them down. | 25s |
| 2:09 | Ten of those, unhurried. | 90s |
| 3:42 | Now the same breath without the arms. Just standing. | 45s |
| 4:32 | Feel the floor under both feet, and the breath moving the whole torso. | 45s |
| 5:25 | Stand still for a moment before you go back to what you were doing. | 30s |
Contraindications & Guidance
- Stop and breathe normally if you feel dizzy, tingling in the hands, or any tightness in the chest.
- Lower the arms if you have a shoulder injury; the breath matters, not the reach.
