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

Brahmari: bumblebee, hummingbird breath; inhale through nose and exhale w/humming sound; calming; clears head and nasal passages; can be done w/asana.

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

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