WHAT IS PRANAYAMA?
Pranayama is an in-depth
science for expanding and channeling the life force, prana. "Pranayama" comes from two Sanskrit words: "prana",
meaning the fundamental life force, and "yama" meaning to control. Pranayama is, therefore channeling or controlling
the life force. "Pranayama" can also be seen as the combination of "pran", the life force, with "ayama",
meaning expansion. In this sense pranayama expands the life force though all levels of our being, physical, psychological
and spiritual.
The key to understanding prana
is the breath. When the mind is clear and balanced, the breath is even and rhythmic. When the mind is nervous and tense, the
breath is strained and erratic. One who has strong lungs and great breathing capacity usually has abundant energy.
Pranayama is a bridge between the conscious and the unconscious
and serves to integrate body, mind, and spirit. Unlike other muscles which can supposedly either be controlled (the muscles
of the arms) or not (the internal organs), the diaphragm is both a voluntary and an involuntary muscle. It, therefore, links
the conscious and unconscious functioning of the body. A central focus of yoga is to make what is unconscious conscious. Pranayama
brings the breath and prana into consciousness.
There are many different pranayamas. Here are a few of the most common.
DIRGHA PRANAYAMA: THREE PART YOGIC BREATH
instructions: Slowly inhale and bring the air into the bottom of the lungs
with the diaphragm. Then continue inhaling to open and expand the rib cage upward and out to the sides. Continue to inhale
up under the shoulders to fill the lungs completely. Then exhale slowly from the top to the bottom of the lungs. Contract
the abdominal muscles at the end of the exhalation to squeeze out all of the residual air.
general benefits:
Dirgha Pranayma is calming. (student anecdote!) It slows the breathing process increasing the amount of carbon dioxide in
the bloodstream so that the body learns to function more efficiently using less oxygen (fuel). Dirgha Pranayama uses the full
capacity of the lungs, removing stale air and toxins. It keeps the chest and lungs flexible and relaxed. It increases overall
energy, renews the entire system, and improves digestion and elimination.
UJJAYI PRANAYAMA: OCEAN SOUNDING BREATH
instructions: Say "haaaa" as if you were fogging a mirror. Now
say 'haaaa" on the inhalation and the exhalation. Don't make the sound too loud and keep it smooth and even. When you
are able to whisper the sound through the mouth evenly in and out, close the mouth and continue the sound through the nostrils
on the inhalation and exhalation. You will feel the back of the throat lightly constrict. Continue with long deep breaths.
general benefits: Ujjayi Pranayama is deeply relaxing and soothing. The breath is lengthened and the air
is drawn to the bottom of the longs. The mind becomes absorbed and focused by the sound which induces meditation. It heightens
awareness and enhances creativity.
NADI SHODHANA:
ALTERNATE NOSTRIL BREATH
instructions:
Use the right thumb and right ring finger for Nadi Shodhana. Close the right nostril with the thumb and exhale through the
left nostril. Inhale through the left, close using the ring finger and exhale through the right. Inhale through the right,
close, exhale left. Continue with smooth, deep breathing through alternating nostrils.
general benefits:
Nadi Shodhana stimulates the brain side-to side, synchronizes the hemispheres, and balances any dominance. It strengthens,
calms, and regulates the nadis (the nervous system), eliminates wastes and increases assimilation of energy. If you experience
dizziness during pranayama then slow down your breathing. If you are gasping, speed up the breath. Breathe less deep if there
is nausea.
"HA" BREATH: Relaxing
or energizing.
Notice the effects of lengthening the inhale vs. lengthening the exhale.
"HA" breath to relax:
instructions: Inhale deeply
through the nose. Exhale gently through the mouth saying "haaaaaaaa" until the lungs are completely empty. Try it
with Adhi mudra!
general benefits: This breath releases stress and tension from the body
"HA" breath to energize:
instructions: Inhale
deeply. Exhale quickly and sharply while exclaiming "Ha!". Combine it with movement!
General benefits: Activates
the Hara center, the power center just below the navel, and brings energy into the body.
KAPALABHATI PRANAYAMA - SKULL POLISHING BREATH, BREATH OF FIRE
instructions:
Sitting with an erect spine, take some deep breaths and relax. Exhale forcefully through the nostrils, contracting the abdominal
muscles. Then relax the abdomen immediately. The inhalation will happen passively. Repeat slowly at first to make sure the
belly is relaxing after the contraction. Then, pick up the pace, finding your own rhythm. The breath is in the abdomen, the
chest is relaxed.
Start slowly with 10-20 repetitions, over time progressing to 70-100 repetitions per round. If you
feel short of breath slow down to allow more time for the inhalation.
general benefits: Kapalabhati
strengthens the abdominal muscles, diaphragm and heart. It deeply massages the internal organs, stimulates digestion and elimination.
It removes stale air and toxins from the lungs and pumps fresh prana into all cells of the body. It energizes, massages, and
cleanses the central nervous system, bringing mental clarity, alertness.
