Pranayama

Definition

 Commonly thought to be restriction and control of the breath  According to Desikachar: attention to breath and its subtleties; the removal of obstacles that impede the flow of prana w/in the body-mind

Etymology

    “Yama” = discipline, control, restraint, constriction “Ayama” = to stretch or extend beyond restraint or constriction “Prana” = the life force, that which is infinitely everywhere, vital energy; carried by the breath but not identical with it; chi/ki. In Sanskrit, when combining a word that begins in an “a” with a word that ends in an “a,” one “a” is omitted. . .which may account for the translation of “Pranayama” as breath control.

Purpose

    Create awareness (as breath goes, so goes mind) Increase vitality and concentration Cleanse and purify the system; once cleansed of blockages, the body/mind can retain more prana. To focus and eventually quiet the mind--note that there are 2 definitions of mind: 1. the psycho-emotional complex, which generates the vrrtis, and 2. the witness, which sees and knows all and is w/o change/disturbance Pranayama stills #1 and puts us in touch w/ #2

Focusing Options

      Movement of diaphragm/abdomen Sensation of breath on upper lip Place/s in body where we feel breath/energy Hemispheres of the lungs (sequentially rotating awareness) Sound of the breath Drshti (commonly 3rd eye or tip of nose, navel or tips of fingers)

Types of Prana/Prana Vayus

   Vayu is the god of the wind; thus “vayu”also signifies movement “Prana Vayus” is the name given to the energy flows in the body There are 5 • prana vayu • • • • apana vayu semana vayu udana vayu vyana vayu

Prana Vayu

   up and out breath located in upper torso, heart and lungs is the energy most often referred to as “prana” and the most readily experienced   nearly synonymous w/inhale energizing

Apana Vayu

   “down and out” energy located in the lower trunk responsible for urination, defecation, ejaculation  is a grounding force in that it helps connect us to the earth through gravity

Samana Vayu

   side to side movement/energy flow lives in the center/core of the body is experienced as digestive fire and associated w/ stomach, spleen, pancreas, liver, gall bladder  responsible for combustion and transformation of food

Udana Vayu

   up energy/movement located in neck and head responsible for/associated with vocalization and thought  stimulation of 5th, 6th and 7th chakras

Vyana Vayu

   energy/movement that radiates from core to extremities circulation peripheral nervous system

Caveats

      there are 4 parts to each breath: inhale, pause/retention after inhale, exhale, pause/retention after exhale we cannot control the breath, but we can remove the obstacles that prevent it from flowing freely and we can observe the flow retention should only be practiced when inhales and exhales are smooth, even, and easily done we can vary ratios and we can vary tempos longer exhales afford greater release of toxins (in body and mind) segmented breathing can either calm or tonify

Techniques

   So-hum; ham-sa Preliminary/breathing awareness For use during asana • • • • Ujjayi Segmented Longer Exhales Ha breathing   simple Har breath breath of Joy

Classical Pranayamas

     Sitali/Sitkari Brahmari Bhastrika Kapalabhati Nadi Sodhana • Nadi Sodhana • • Surya Bedhana Chandra Bedhana

So-ham, Ham-sa

  So-ham breath: belly to mouth; inhales expand upward and exhales contract (draw in) downward; most commonly taught; image of filling a pitcher; think--I am That (which is everywhere around me) Ham-sa breath: mouth to belly; inhales move mouth to belly; inhalations ground us and exhalations release; image is of filling a balloon; think--That I am (all that is, is me)

Breathing Awareness Techniques

    Tank Breath: lying on back w/legs bent or not, lift and lower arms. (this can also be done standing and seated--arms forward and up or to sides and up) Bridge/dvipada pitham/2-footed pose: lying on back w/knees bent, lift and lower pelvis and arms. Apanasana: lying on back, draw knees to chest on exhale and release on inhale Note: allow inhales and exhales to follow smoothly with the movements and note natural pauses

Ujjayi

       Called whispering, ocean, calming and victorious First point of awareness is back of throat Breath is drawn into belly through slight constriction of glottis Feels like sipping through a straw but w/mouth closed One of the foundations of ashtanga yoga The only pranayama that can be done anywhere, anytime (Iyengar) Increases oxygenation, relaxation and heat in body

Ha Breathing

  Basic Ha breath: shrug shoulders on inhale; let shoulders drop as you exhale and say “Ha!” with force and conviction; do 4-6 times Breath of Joy: 3 part inhale to movement of arms as follows • inhale one third as arms swing forward to shoulder height • inhale another third as arms swing to sides at shoulder height • • inhale final third as arms swing back forward and above head exhale w/loud “Ha!” as arms swing down, knees bend, and torso moves toward thighs

Brahmari, Sitali, Sitkari

  Sitali: inhale through curled tongue, exhale through nose; calming, cooling, langhana.

 Brahmari: bumblebee, hummingbird breath; inhale through nose and exhale w/humming sound; calming; clears head and nasal passages; can be done w/asana. Sitkari: inhale through flattened tongue, tip at roof of mouth, exhale through nose; calming, cooling, langhana.

Kapalabhati and Bhastrika

     use lungs as pumps to expel "garbage”: energy, thoughts and emotions. diaphragm is active. breath comes from belly, not chest, and nasal passages are cleansed. use caution to prevent becoming lightheaded. Bhastrika: both inhale and exhale are emphasized.

Kapalabhati: exhale only; inhale occurs by itself.

note: kundalini breath of fire resembles bhastrika.

Nadi Shodhana, Surya and Chandra Bhedana

     nadi, channel, stream, tube; shodhana, cleansing.

surya bhedana: inhale right and exhale left to energize chandra bhedana: inhale left and exhale right to calm nadi shodhana (also called alternate nostril breathing): inhale left, exhale right, inhale right, exhale left (this is 1 breath) to balance system note: traditions vary about how to hold hands and to close nostrils as well as which nostril to begin with; all can be done w/or w/o retention and w/ or as samavrtti or visamavrtti

Ratios, Segmented Breathing

   Samavrtti--equal movements--inhales, exhales equal (also inhales, pauses and exhales all equal) Visamavrtti--unequal movements--use of ratios--see Yoga for the Emotional Body or Light on Yoga Segmented/interrupted breathing: useful in asana as well as seated pranayama; segmented exhales calm and detoxify; segmented inhales energize.

Bandhas

   Jalandhara: at the throat; collar bone and chin move towards each other; useful on retention/kumbhaka after inhalation to prevent lightheadedness.

Uddiyana: between pubes and sternum; navel draws towards spine and diaphragm pulled up towards heart and lungs; only possible after exhalation Mula: at perineum; pelvic floor draws in and up • used extensively in ashtanga yoga and in pilates • supported by a modified uddiyana in which TA is kept taught/toned

Drishtis/Gaze Points

  used most extensively in ashtanga yoga but also useful in general hatha practice as well as in meditation and pranayama; can be done w/eyes opened or closed • • • • nave (nine) drishtis • nasagrai--just beyond tip of nose • • • ajna chakra--between the eyebrows nabi chakra--navel hastagrai--hand padhayaragrai--toes parshva--to the left or right angushtha ma dyai--to the thumbs urdhva--up to the sky