Pranayama

PRANAYAMA: Expansion and control of the breath flow

Prana is vital life force that moves through the body, mind, feeds the heart, cells , digestion, all bodily movements, talking and thinking. Prana is responsible for all activities of living.

For yogis, pranayama is the key focus in their attempt to master the body and mind. By expanding the breath, the volume of prana in the body is activated, positively influencing the functions in the bodily systems, including the mind, leading to the deeper states of awareness.

Pranayma techniques are really not that difficult but sustaining a vibrant practice and developing a sound mind is not that simple.

Basic suggestions for Pranayama Practice:

It is important for the body to be comfortable for some period of time, supporting the state of awakeness in the body and mind. Practice of yoga asanas help the body to activate the prana flow, helps with more fuller abdominal breathing flow, and allows one to become sensitive to the more subtle inner states of being.

During the day, the breathing habits are usually shallow and unconscious. In Pranayama practices, the focus is on changing the ways we breathe, refining the breath patterns, balancing the nervous system, supporting the body in being relaxed yet upright, the mind is invited to be quiet, and the cultivation of poise and equanimity is the focus.

In daily living activities, the mental and emotional balance is practiced by keeping the thoughts steady, being mindful in speech and actions.

Lifestyle that supports balance, peace, harmony, eating fresh nourishing foods eating mindfully, eating less rather than more, plenty of rest and sleep.

Patience is a virtue that comes naturally when we relax and quiet the mind. Being consistent and systematic is important. Progress is incremental and the practice has a potential to lead a practitioner to deeper states of awareness.

Inner focus allows practitioner in becoming more sensitive to the flow of breath, experiencing progressively the ever subtler realms of existence, ability to expand breath, and allowing one to experience the force behind the breath-prana. Awareness of prana naturally reveals the deeper states of being.

 

COMPLETE BREATH:

Breathing through both nostrils, this breath is known as three part breath. It is a continuous breathing pattern. The abdomen expands on the inhalation, the diaphragm lowers to allow for a full breath. the abdomen pulls in on the exhalation to fully release all the air out from the lungs.

Technique:

  • Inhale slowly through both nostrils, allow the breath to fill the lower lungs first, mid lung area and upper lungs. The rib cage is lifted.
  • Pause slightly when you inhale.
  • Exhale slowly and completely, the breath moves out in a reverse order.

Benefits:

  • Reduces stress and anxiety.
  • Massages the abdominal organs.
  • Promotes circulation and elimination
  • Oxygen intake is more efficient.

 

ALTERNATE NOSTRIL BREATH: Emphasis is on long and deep breath.

Technique:

  • Make a fist with your right hand, extend fourth and fifth fingers and thumb this is Vishnu Mudra gesture.
  • Exhale through both nostrils.
  • Close the right nostril with the thumb of your right hand and inhale on the left.
  • Inhale fully, close the left nostril with the fourth and fifth fingers, release thumb and exhale through the right nostril.
  • Exhale fully, inhale on the right, exhale through the left. this completes a round
  • Continue inhaling on one side and exhaling on the other,

Benefits:

  • Strengthens the lungs.
  • Purifies the blood, more oxygen goes into the lungs
  • Calms the mind
  • Purifies nadis, the subtle nerve channels through which prana flows

 

ALTERNATE NOSTRIL BREATH with retention of breathing

Technique:

  • Inhale through the left nostril to a count of 4
  • Close both nostrils and hold breath to a count of 16
  • Exhale through the right nostril to a count of 8
  • Inhale through the right to a count of 4
  • Close both nostrils and hold the breath to a count of 16
  • Exhale through the left nostril to a count of 8

Benefits:

  • The biggest impact of the alternate nostril breathing with retention is on the mind.
  • The mind becomes calm, peaceful and lucid,
  • The nervous system is possitively affected.

 

UJJAYI BREATH: Victorious breath

Technique:

  • Inhale through the both nostrils, create a slight opening at the back of the throat to produce a sound, the sound is a combination of nasal and throat.
  • Ujjayi breath is used in Asthanga yoga combined with Bandhas or locks to produce heat.

Benefits:

  • Release of toxins with the heat being created.
  • Reduces excess mucus
  • Excellent for digestion

 

FIRE BREATH: Kapala Bhati – Emphasis is on forced exhale, followed by a natural inhalation.

Technique:

  • Exhale as you pull the abdominal area in, forcing the breath out through both nostrils.
  • After each exhalation, the abdominal area expands, the inhalation is a natural reflex.
  • Continue with forced exhalation, inhalation occurs naturally between exhalations.
  • Use even rhythm, gradually build up the speed.
  • Use fire breath by forced exhale through one nostril only or alternate nostril fire breath.