Pranayama
This is the art of yogic breath and energy development. Prana means vital, cosmic and intrinsic 'energy' in Sanskrit. Generally performed in a sitting position but some pranayama’s can be done standing, lying down. Pranayama increases lung function and capacity with a direct result of enhanced oxygenation of energy and vascular systems. As with Asana, some Pranayama’s have a calming effect and others stimulate us. Using the elements of Pranayama within our physical practice greatly enhances the action and effects of Asana. Mainly a simple form of Ujjaya Pranayama is used with Asana. Some common pranayama’s includethe following. Once again the selection marked in purple is considered essential basic Pranayamas. 1. Nadi Shodana – alternate nostril breathing Gently close your left nostril with the small and ring fingers of the right hand. Inhale through your right nostril, then close the right with your thumb and exhale slowly through the left nostril. Now reverse the sequence and first breathe in through the left nostrill etc. This is the order prescribed in Svatmarama’s Hatha Yoga Pradipika, 2.7-10). Some schools start the sequence breathing through the left nostril. Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain “seed” mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it’s best to focus only on the inhales and exhales aiming for smooth, connected uniform breath quality. 2. Ujjaya – three stage (complete breath) – ujjaya means ‘victorious’ or ‘flying up’ Usually performed sitting in a cross leg, divine or lotus pose. We recommend the first two options. Traditional Ujjayi breathing has a slight hissing sound characteristic since the glottis at the back of the throat is a little closed to narrow the air passages both on inhalation and exhalation. Some have said this is a version of the so-hum mantra while others have said that listening to the sound quality can assist us in regulating and developing our breath control. On a strong and full exhalation, drop the chin downwards and lift the chest bone (Sternum) up to meet the descending head. This is known as the chin lock or Jaladhara Bhanda. The lock causes energy to mainly circulate and build in the trunk (spine, organs etc.) since the leg circuits are closed by the crossing and the head circuit is closed by the Bhanda. Now begin a slow, even inhalation through the nostrils filling first the lower lung (abdominal) area, then the central chest area (floating ribs) then the upper chest (fixed ribs) hold the breath for a few moments (Antara Kumbhaka) and then reverse the action by slowly and smoothly exhaling through the nostrils. A short pause is observed after the exhalation as well before breathing in normally. (Bayha Kumbhaka) Later as you develop capacity these pauses may be held longer. We control the exhalation by maintaining the lift of the rib cage initially, then closing the floating ribs, then slowly descending the rib cage. Smooth and controlled expansion, lift and descent of the ribs is vital to mastering most breathing exercises. A short rest of a few breaths between each cycle is needed. We can repeat from a few (2 -3 ) to many (10 – 30) cycles. In the beginning start with just a short practice, say 8 – 10 minutes and then slowly build up over some weeks and months. After a practice it is a good idea to lie down for a short Savasana relaxation (5 – 10 minutes) Never force the breath and if you feel you have over taxed your capacity, stop and rest before continuing. 3. Viloma – interrupted breathing. Improves general breath control. Helps us to cool down after an active yoga class Helps to relieve anxiety and relieves tension from PMS Keep your breath relaxed and soft. Try to avoid ‘grasping’ for breath focusing on keeping the quality of the breath gentle Viloma Pranayama is a very simple breathing technique that can be very easily practiced. Can be performed sitting or lying and is a great technique for beginners. 'Vi' means against, Loma means hair, Viloma means against the natural flow. Viloma is an interrupted breathing technique where you pause briefly during your in-breath and out-breath. One can practice just the inhalation part or just the exhalation part or both in one full cycle of breathing. To perform Viloma practice as for Ujjayi breathing but add in 1, 2 or 3 points as you breathe in or breathe out. At these points we stop and breathe out, if we are practicing inhalation, for just a moment and breathe in for just a moment if we are practicing exhalation. This creates a kind of spiral breathing action that is very peaceful and non-stressful. Suggested points for the moments in or out breath: breathe ⅓ of capacity, now reverse the breath. Breathe in ⅔ of capacity and again stop and reverse the breath. For three points divide the breath capacity roughly into four sections and then reverse the breath at the divisions. Bastrika – bellows breath - breath of fire. This powerful Pranayama literally ‘fans the fires’ of our respiratory, vascular and pranic systems. Although this is an important breath exercise it is not advisable to learn without an on-hand teacher since there is a possibility of damaging the nervous system if you force the practice incorrectly. A shallow breath is performed rapidly in and out. This can be through either nostril, both nostrils or even through the mouth. Sitali – tongue manipulation breathing. The word "sitali" means cooling in Sanskrit. The practice of sitali breathing calms the mind and reduces stress. It cools body and mind and may lower blood pressure. The purpose of the Sitali breathing is to reduce the body temperature, this may have positive effect on the endocrine glands and nervous system. It has a calming effect on entire nervous system, especially it stimulates the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management. If you are stressed then 10 minutes of Sitali breathing can calm you. So this pranayama is very effective for relaxation of body and mind. In this mouth breathing pranayama the tongue is rolled into a curl. Many people are unable to roll their tongues in this fashion. For these people the alternative Sitkari Pranayama gives very similar effects. Use any Cross legged position in which the body can be relaxed and spine is erect. The inhalation is through the mouth with the tongue curled. There is a natural cooling action of the air passing in via tongue. Initially 4 seconds inhale through mouth while rolling the tongue and exhale for 6 seconds through both nostrils, this can be practiced for about 5 minutes. With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds Do not practice Sitali breathing if you have Low Blood pressure as this pranayama can bring it down further. You may feel little cold or tingling sensation in the throat due to cold air but this is normal. Under No circumstances should the proportions of the breathing ratio be forced. Home study: Try all the Pranayamas listed here over the period of 10 days. You can dedicate 15 minutes to understanding and working with each one. This will give you a good overview. However remember that for real long term benefit we would need to develop a core practice that we do daily. This would likely have Ujjayi and Nadi Shodana as a fundamental every time with the others suplementing. Pranayama supports and works very well with a meditation practice Namaste
This is the art of yogic breath and energy development. Prana means vital, cosmic and intrinsic 'energy' in Sanskrit. Generally performed in a sitting position but some pranayama’s can be done standing, lying down. Pranayama increases lung function and capacity with a direct result of enhanced oxygenation of energy and vascular systems. As with Asana, some Pranayama’s have a calming effect and others stimulate us. Using the elements of Pranayama within our physical practice greatly enhances the action and effects of Asana. Mainly a simple form of Ujjaya Pranayama is used with Asana. Some common pranayama’s includethe following. Once again the selection marked in purple is considered essential basic Pranayamas. 1. Nadi Shodana – alternate nostril breathing Gently close your left nostril with the small and ring fingers of the right hand. Inhale through your right nostril, then close the right with your thumb and exhale slowly through the left nostril. Now reverse the sequence and first breathe in through the left nostrill etc. This is the order prescribed in Svatmarama’s Hatha Yoga Pradipika, 2.7-10). Some schools start the sequence breathing through the left nostril. Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain “seed” mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it’s best to focus only on the inhales and exhales aiming for smooth, connected uniform breath quality. 2. Ujjaya – three stage (complete breath) – ujjaya means ‘victorious’ or ‘flying up’ Usually performed sitting in a cross leg, divine or lotus pose. We recommend the first two options. Traditional Ujjayi breathing has a slight hissing sound characteristic since the glottis at the back of the throat is a little closed to narrow the air passages both on inhalation and exhalation. Some have said this is a version of the so-hum mantra while others have said that listening to the sound quality can assist us in regulating and developing our breath control. On a strong and full exhalation, drop the chin downwards and lift the chest bone (Sternum) up to meet the descending head. This is known as the chin lock or Jaladhara Bhanda. The lock causes energy to mainly circulate and build in the trunk (spine, organs etc.) since the leg circuits are closed by the crossing and the head circuit is closed by the Bhanda. Now begin a slow, even inhalation through the nostrils filling first the lower lung (abdominal) area, then the central chest area (floating ribs) then the upper chest (fixed ribs) hold the breath for a few moments (Antara Kumbhaka) and then reverse the action by slowly and smoothly exhaling through the nostrils. A short pause is observed after the exhalation as well before breathing in normally. (Bayha Kumbhaka) Later as you develop capacity these pauses may be held longer. We control the exhalation by maintaining the lift of the rib cage initially, then closing the floating ribs, then slowly descending the rib cage. Smooth and controlled expansion, lift and descent of the ribs is vital to mastering most breathing exercises. A short rest of a few breaths between each cycle is needed. We can repeat from a few (2 -3 ) to many (10 – 30) cycles. In the beginning start with just a short practice, say 8 – 10 minutes and then slowly build up over some weeks and months. After a practice it is a good idea to lie down for a short Savasana relaxation (5 – 10 minutes) Never force the breath and if you feel you have over taxed your capacity, stop and rest before continuing. 3. Viloma – interrupted breathing. Improves general breath control. Helps us to cool down after an active yoga class Helps to relieve anxiety and relieves tension from PMS Keep your breath relaxed and soft. Try to avoid ‘grasping’ for breath focusing on keeping the quality of the breath gentle Viloma Pranayama is a very simple breathing technique that can be very easily practiced. Can be performed sitting or lying and is a great technique for beginners. 'Vi' means against, Loma means hair, Viloma means against the natural flow. Viloma is an interrupted breathing technique where you pause briefly during your in-breath and out-breath. One can practice just the inhalation part or just the exhalation part or both in one full cycle of breathing. To perform Viloma practice as for Ujjayi breathing but add in 1, 2 or 3 points as you breathe in or breathe out. At these points we stop and breathe out, if we are practicing inhalation, for just a moment and breathe in for just a moment if we are practicing exhalation. This creates a kind of spiral breathing action that is very peaceful and non-stressful. Suggested points for the moments in or out breath: breathe ⅓ of capacity, now reverse the breath. Breathe in ⅔ of capacity and again stop and reverse the breath. For three points divide the breath capacity roughly into four sections and then reverse the breath at the divisions. Bastrika – bellows breath - breath of fire. This powerful Pranayama literally ‘fans the fires’ of our respiratory, vascular and pranic systems. Although this is an important breath exercise it is not advisable to learn without an on-hand teacher since there is a possibility of damaging the nervous system if you force the practice incorrectly. A shallow breath is performed rapidly in and out. This can be through either nostril, both nostrils or even through the mouth. Sitali – tongue manipulation breathing. The word "sitali" means cooling in Sanskrit. The practice of sitali breathing calms the mind and reduces stress. It cools body and mind and may lower blood pressure. The purpose of the Sitali breathing is to reduce the body temperature, this may have positive effect on the endocrine glands and nervous system. It has a calming effect on entire nervous system, especially it stimulates the parasympathetic nervous system, which induces muscular relaxation and is very effective in stress management. If you are stressed then 10 minutes of Sitali breathing can calm you. So this pranayama is very effective for relaxation of body and mind. In this mouth breathing pranayama the tongue is rolled into a curl. Many people are unable to roll their tongues in this fashion. For these people the alternative Sitkari Pranayama gives very similar effects. Use any Cross legged position in which the body can be relaxed and spine is erect. The inhalation is through the mouth with the tongue curled. There is a natural cooling action of the air passing in via tongue. Initially 4 seconds inhale through mouth while rolling the tongue and exhale for 6 seconds through both nostrils, this can be practiced for about 5 minutes. With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds Do not practice Sitali breathing if you have Low Blood pressure as this pranayama can bring it down further. You may feel little cold or tingling sensation in the throat due to cold air but this is normal. Under No circumstances should the proportions of the breathing ratio be forced. Home study: Try all the Pranayamas listed here over the period of 10 days. You can dedicate 15 minutes to understanding and working with each one. This will give you a good overview. However remember that for real long term benefit we would need to develop a core practice that we do daily. This would likely have Ujjayi and Nadi Shodana as a fundamental every time with the others suplementing. Pranayama supports and works very well with a meditation practice Namaste
