Pranayama, the fourth limb of yoga, is the conscious extension and regulation of breath. "Prana" means life force and "ayama" means extension, so the practice is designed to channel and balance vital energy throughout the body. Within asana practice, breath is more than background — it guides every movement. Generally, inhales accompany opening and extending actions, while exhales accompany folding, twisting, and going deeper. In Vinyasa classes, an audible Ujjayi breath, called Victorious Breath, is created by gently constricting the back of the throat on both inhale and exhale. This produces an ocean-like sound that builds internal heat, maintains focus, and regulates the pace of the flow.
Several other pranayama techniques serve specific purposes. Nadi Shodhana, or alternate nostril breathing, balances the left and right hemispheres of the brain and calms the nervous system by alternately closing each nostril through a structured breathing pattern. Kapalabhati, the Skull Shining Breath, uses short forceful exhales through the nose with passive inhales to energize the body, clear the sinuses, and strengthen the abdominal muscles; it is considered a kriya, or cleansing technique. Bhramari, or Bee Breath, involves humming on the exhale with the lips closed, a practice that calms the mind, lowers blood pressure, and supports relief from insomnia and anxiety.
These breathing methods are woven into dynamic sequences that link postures in continuous flow. Surya Namaskar, the Sun Salutation, is a classical sequence of twelve poses performed as a warm-up or even a complete practice. Sun Salutation A proceeds through Mountain Pose, Upward Salute, Forward Fold, Half Lift, Chaturanga, Upward-Facing Dog, Downward-Facing Dog, and back to standing, ending in Samasthiti. Sun Salutation B inserts Utkatasana (Chair Pose) and Virabhadrasana I (Warrior I) into the same framework, making the sequence longer and more demanding. Between sides or standing sequences, a "Vinyasa" typically refers to the linking mini-flow of Chaturanga, Upward Dog, and Downward Dog that maintains heat and continuity. A complete yoga sequence is designed to progressively warm the body, challenge it through peak poses, and then cool it down with seated forward folds, gentle twists, an inversion such as Shoulderstand, and finally Savasana, allowing the practitioner to absorb the practice's effects.