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PRANAYAMA
Pranayama, then, means energy control. This energy
control is often effected with the aid of breathing
exercises. Hence, breathing exercises have also come to be
known as pranayamas.
Patanjali’s reference is to the energy
control that is achieved as a result of various
techniques, and not to the techniques themselves. His word
signifies a state in which the energy in the body is
harmonized to the point where its flow is reversed—no longer
outward toward the senses, but inward toward the Divine Self
that lies in the hearts of all beings. Only when all the
energy in the body can be directed toward this Self can
one’s awareness be intense enough to penetrate the veils of
delusion and enter superconsciousness.
The very energy with which we think is the
same energy that we use to digest our food. To test this
claim, consider how difficult it is, after a heavy meal, to
think about weighty problems, and how clear the mind becomes
after a fast. To divert all the energy from the body to the
brain cannot but intensify one’s awareness, and the keenness
of one’s understanding. To direct this energy inwardly is
the first step in divine contemplation.
Prana is the life force which is the
underlying, activating power within all creation. 'The word
prana translates as breath, life and energy .Yogananda gave us
the example of a car battery: if there is no energy in the
battery nothing will make the car move. You can fill it with
gas and water, yet nothing will happen without the battery
power. It is the same with us; no amount of nutritious food,
water, etc, will power the body if prana is not
present.
The breath acts as a strong stimulus to the
flow of life force in the body. These pranayama (prana - life
force; yama - control) exercises enable us to, through the
medium of the breath, strengthen, control and harmonize the
flow of prana in the body.
As we work with the breath/prana within us, we
can profoundly change our consciousness.
Practice one or two at a time. If you ever
feel agitated during or after your practice it means you've
done too much. Before beginning, close your eyes and center
yourself. After your practice take the time to sit calmly and
experience the after-effects of the pranayams. They are an
ideal prelude to meditation.
ENERGIZING / HEALING
BREATH - Lying on your
back or sitting in an upright posture, begin by inhaling
slowly and deeply, and imagine that the breath is filling your
feet. Feel the muscles, bones, send skin becoming
permeated with the breath's energy. Continue breathing into
each body part, moving upward all the way to the head. Make
every breath slow and deep, with full attention. Another
variation is to hold the breath in each body part before
exhaling.
Benefits; This simple
exercise has the power to energize your body and to heal it of
many ailments.
BREATH OF JOY
- Sitting up with spine straight, inhale very slowly
and deeply. Feel that you are inhaling, not only oxygen, but
also joy, peace, strength, or courage - -whatever positive
quality you want to draw into yourself. Imagine the breath to
be filling not only your lungs, but also your whole body, from
the feet all the way up to the point between the eyebrows.
Focus the breath at that point, and hold it there without
straining; feel that your are burning up all negative thoughts
in the blaze of divine light. Exhale fully, expelling from
your body and mind all negativity. Practice 6-12
times.
Benefits: Dynamically
releases blocked energy (physical& emotional) and uplifts
our consciousness into joy, peace, love, etc.
DIAPHRAMATIC
BREATHING -The diaphram (the
dome-shaped muscle/membrane which separates the lungs from the
abdominal cavity) works by a downward movement (as you inhale)
that causes the lungs to expand, creating a lower air pressure
within the lungs than outside the body. In this way air is
drawn into the lungs. The downward movement of the diaphram
(as you inhale) expands the abdomen a little outward. As you
exhale the diaphram moves back up towards the chest allowing
the abdomen to come in towards the spine. In it's resting
position, the
diaphram is dome-shaped, with it's top located
underneath the heart, and the sides and front attaching to the
inner ribcage and the tip of the breastbone. Lying on your
back, sitting, or in a standing position, place your palms on
your abdomen, and observe your inhalation coming in through
your nostrils and drawing the breath into the lower lungs.
Visualize/feel the diaphram descending as you inhale. Feel
your abdomen pushing out gently into your hands. Exhale and
observe the diaphram moving upwards towards the chest and your
abdomen moving back in. Remove your hands and breathe this way
for a few minutes. Ideal for using with the yoga postures.
Benefits: An excellent way to release mental
/ physical stress & tension. It calms the mind and induces
a state of relaxation in our body. It gives an internal
massage to our abdominal organs, improving digestion and
relaxing blocked energy.
FULL YOGIC BREATH
- The diaphramatic breath is the first stage of the
Full Yogic Breath. The second part is the expansion of the
ribcage. As the inhalation flows upward from the diaphram the
ribcage expands outward to the sides and a little in back. The
third phase is the expansion of the lungs in the chest area.
All three phases should flow together smoothly. Exhale slowly
in reverse order. You may hold the breath for a few seconds
before exhaling. Never strain as you do this breath; the
entire inhalation from the diaphram, into the ribcage area,
and into the upper lungs should be one smooth, flowing
motion.
Benefits: Maximizes the
intake of oxygen and the expelling of carbon dioxide. Relaxes
muscular restriction in and around the diaphram, ribs, and
chest, allowing for them breath to flow freely and naturally
at all times. It is very energizing for the body; excellent
for fasting. Used with visualization, it's great for drawing
vitality into every body cell (as you inhale) and expelling
all fatigue (exhaling).
MEASURED
BREATHING - From a sitting
position, inhale to the count of 8, hold me breath for 8, and
exhale for 8. Adjust the count so there is no straining
involved. Use the Full Yogic Breath. Feel the breath flowing
up the body as you inhale; hold, concentrating at the
spiritual eye; exhale, feel the descending breath taking you
deeply into inner peace.
Benefits; Excellent
preparation for meditation. It deeply relaxes body and mind.
Measured breathing will help you release the stress that can
cause mental and emotional pain; bringing us to a place of
deep peace and tranquility.
DOUBLE
BREATH - Begins with a
two-part inhalation, inhale through your nose with a short,
sharp inhalation, followed by a long, strong
inhalation-completely filling the lungs. Then without pause,
exhale through your mouth, again with a short, then a long
exhalation-making a breathy sound:
"Huh, Huhhhhhh," emptying the lungs
completely. This breath is a part of Yogananda's Energization
Exercises.
Benefits: Powerfully
energizes the body and brings clarity to the mind. May be used
with tensing the body as you inhale (in a smooth flow, from
low tension to high), and relaxing the body as you exhale (in
a flow, from tension to complete relaxation). A great tool for
releasing all residual tension in body and mind.
SITKARI PRANAYAMA
- Sitting in a meditative posture, place the teeth
together. Put the tongue against the teeth, and inhale
forcibly through the mouth with a hissing sound. Hold the
breath in the lungs as long as you can do so comfortably.
Exhale through the nose, closing the lips, and feel the
coolness of the breath penetrating up into the brain, and
spreading out into the entire nervous system. Make the
inhalation and exhalation equal in length, breathing
diaphramatically. Practice 3-6 rounds.
Benefits: Helps to make you more aware of the
breath and energy as it enters the lungs. It strengthens the
diaphram and induces muscular and mental relaxation. It
soothes the nervous system and is excellent to do on a hot day
as it eliminates thirst. In addition, sitkari purifies the
blood.
SITALI PRANAYAMA
-
To practice this pranayam you must be able
to curl your tongue into the form of a tube. If you are unable
to do this, stick with the above exercise (Sitkari). Place the
tongue at the lips. Inhale through the tube of your tongue,
and concentrate on the coolness that you feel at the back of
the throat. Hold the breath, then exhale through the nose, and
feel this coolness spreading out into your nervous system, and
up into the brain. Begin with a 1-1-1 ratio, then change to a
1-4-2 ratio. Make your inhalation gentle and even. Practice up
to 6 cycles, concentrating on the cooling effects.
Benefits: Very cooling for
the brain and nervous system. Helps to cool the body on a warm
day. Similar benefits as Sitkari Pranayam.
ALTERNATE BREATHING
- Begin by sitting in
a meditation asana and take a few deep Full Yogic Breaths.
Center yourself in your spine. Using the right hand, bring the
index and middle finger into the palm. Extend the thumb and
ring and little fingers. The thumb will be next to the right
nostril and the ring and little finger at the left nostril.
Close the right nostril with the thumb and inhale through the
left to a count of 8; close off the left nostril and hold the
breath to a count of 8; lift the thumb off the right nostril
and exhale (through the right) to a count of 8. Repeat six
times. If 8 is too long of a count (or too short), use
whatever count works for you. Do not strain. You can slowly
increase the count as you are able to. A slight constriction
in the throat, so as to make a gentle sound there during
respiration (Ujjayi Breath), will help to increase the
consciousness of the movement of energy in the spine. The
sound of the breath in the throat will remind you of ocean
waves washing up a beach. After approx. two weeks of practice
you may change the ratio to: 1-2-2. For example, inhale
through the left nostril mentally counting to 4; hold the
breath 8 counts; then exhale through the right to a count of
8. Repeat up to 6 times. Remember not to strain.
Benefits: Helps to balance
and harmonize the two currents in the spine (the pran and
apan). This results in a state of mental poise and in a
deepening inner awareness. An excellent preparation to
meditation. Can be used with visualization to draw in positive
qualities as you inhale; holding the breath fill your
consciousness with these qualities; exhaling throw out all
opposing states of negativity. Or, as you exhale, surrender
yourself into the arms of Infinite Peace.
A variation of the
Alternate Breath: Inhale through the left
nostril, hold the breath, exhale through the right nostril;
then inhale again immediately in the right nostril, hold the
breath, then exhale in the left. Begin again through the left
and continue. To begin, have the ratio equal: 1-1-1; then you
may change to 1-2-2. Repeat 3 - 6 times. In time you can
change the ratio to 1-4-2. For example inhale left counting 2,
hold 8, exhale right counting 4; then inhale right to 2, hold
8, exhale 4. Continue for 3-6 cycles. Adjust counts to your
ability.
Benefits: Induces calmness
and tranquility. The flow of prana is equalized as all blocks
in the energy channels are cleared. The blood is purified of
toxins and the lungs are cleansed of stale air. A very good
practice for good health.
KAPALABHATI PRANAYAMA
-
Sit in a meditative position and take a few
deep breaths. Then inhale and as you exhale draw the abdomen
inward sharply, forcing the air out through the nostrils in a
quick thrust. Let the inhalation flow in automatically; all of
your effort should be focused on the exhalation. Continue for
12 to 24 times to begin with-then more as you become
accustomed to it. Each respiration should take about one
second. Keep the shoulders relaxed, focusing all movement in
the diaphram. Finish by taking 2 or 3 Full Yogic Breaths.
Focus on the inner energy lifting upward to the point between
the eyebrows. To assist this awareness, inhale with a Full
Yogic Breath and hold the breath within for a few seconds,
concentrating at the spiritual eye; then exhale and feel the
breath flowing out from the spiritual eye. Repeat 2 or 3
times.
Benefits: Kapalabhati is very
good for strengthening the diaphram. It helps to raise the
energy to the brain. Excellent to do before meditation, as it
helps you to dynamically bring all your attention to the Ajna
chakra (spiritual eye). It purifies the frontal lobe of the
brain. It also purifies the bloodstream and helps the lungs
draw in more oxygen and expel toxins.
SURYA
BEPHA PRANAYAMA - From a sitting
posture/ and holding the right hand as you did for the
Alternate Breath Pranayam, close off the left nostril and
inhale slowly through the right. Next, close both nostrils,
and retain the breath as long as it is comfortable.
Concentrate at the spiritual eye and mentally chant Aum. Then
exhale slowly through the left nostril keeping the right
nostril closed. Repeat 3-6 rounds. Do not overdo.
Benefits; This pranayam is
beneficial for the sinuses, the lungs, and the heart. It has a
heating effect on the body and bestows dynamic physical
energy.
UJJAYI PRANAYAMA
-
Inhale slowly
through both nostrils, keeping the throat slightly constricted
so as to make a gentle sound that will help you to feel the
breath in the throat. The sound will remind you of ocean waves
washing up the beach. Direct the breath to flow slow, even and
smooth. Concentrate on the feeling of the breath moving in and
out through the throat. A variation to deepen your awareness
of the energy currents in the spine is to extend the feeling
of the breath in the throat to the spine. With closed eyes,
inhale with the Ujjayi Breath drawing a current of energy up
the center of the spine from the tailbone all the way up
through the medulla, through the brain, to the point between
the eyebrows. Hold the breath for the same duration as the
inhalation, then exhale (with Ujjayi) feeling the descending
current moving down the center of your spine. Exhale to the
same count. Practice this variation as long as there is no
strain involved. Ujjayi can also be used in conjunction with
the yoga asanas, helping you to control (slow) the flow of
breath, thereby calming the heart and mind.
Benefits:
This simple practice has a subtle influence on the whole body.
It calms the mind and has a soothing effect on the nervous
system. Ujjayi is very useful for people with high blood
pressure as it slows down the heartbeat. It has subtle effects
on the flow of life force in the astral (energy) body and
helps you to be aware of its movement within the sushumna
(astral spine).
"After practicing the breathing exercises, go
into inner stillness. Feel the connection between your breath
and the Cosmic Breath, as if your breath were but a function
of the breezes of cosmic consciousness. In your breathing, as
in your working, feel that you are an instrument of the
Divine. "
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