Pranayama

1. Pranayama

2. 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

3. 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.

4. 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

5. 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)

6. 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

7. 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

8. 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

9. 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

10. Udana Vayu • up energy/movement • located in neck and head • responsible for/associated with vocalization and thought • stimulation of 5th, 6th and 7th chakras

11. Vyana Vayu • energy/movement that radiates from core to extremities • circulation • peripheral nervous system

12. 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

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

14. Classical Pranayamas • Sitali/Sitkari • Brahmari • Bhastrika • Kapalabhati • Nadi Sodhana • Nadi Sodhana • Surya Bedhana • Chandra Bedhana

15. 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)

16. 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

17. 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

18. 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

19. 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.

20. 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.

21. 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

22. 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.

23. 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

24. 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