W2.3 Pranayama Jackie Cho 16/10/10
प्राणायाम
prāṇāyāma
The word prana is a combination of two syllables, pra and na. Prana denotes constancy, it is a force in constant motion. HYP(P149)
W2.3 Pranayama Jackie Cho 16/10/10
● What is Pranayama?
Definition
Our commentary by Swami Muktibodhananda says: Prana is the vital life force and pranayama is the process by which the internal pranic store is increased. Pranayama is comprised of the words prana and ayama, which means ‘pranic capacity or length’. It is not merely breath control, but a technique through which the quantity of prana in the body is activated to a higher frequency. HYP(p149)
Pranayama is the art of yoga breathing to bring about mastery of breath and energy. And that leads to a stilling of the mind for meditation (raja yoga).
Patanjali says:“From the perfection of yoga pose, pranayama naturally follows with a cessation of the movements of inspiration and expiration……regulating one’s breath, prana is extended into the divine life force and the range of prana is felt permeating everywhere”. (II 49-51)
“That firm posture being acquired, the movements of inhalation and exhalation should be controlled. This is pranayama” (49). Swami Satchidanada says that this means that breathing in and out should be gentle, slow and fully controlled.
In the Bhagavad Gita, Krishna says to Arjuna, “some offer up prana, the mysterious vital energy force within them. They do this through control of the breath, literally stopping their inhaling and exhaling.” (pg 46 – The Bhagavad Gita, A Walkthrough for Westerners, translated by Jack Hawley).
Components of Pranayama
Desikachar describes five pranayama techniques:
1. ujjayi -‘psychic breath’ performed by contracting the epiglottis producing a light sonorous sound
2. nadi sodhana - alternate nostril breathing
3. sitali - Curl the tongue into a tube shape, with the tip protruding slightly from the mouth. Inhale through the tongue and exhale through the nose
4. kapalabhati - forced exhalations only
5. bhastrika - bellows breath, forced inhalations and exhalations, like the bellows of a blacksmith
There are modern practices that are quite advanced such as visualising breath in parts of the body, or in the energy body. Some teachers call them as pranayama some don’t. I would like to consider them as pranayama practice as we would be able to control and direct the vital energy within using the breath and visualisation.
●What is purpose of pranayama?
W2.3 Pranayama Jackie Cho 16/10/10
Hatha Yoga Pradipika
“By systematically restraining the prana (breath) the nadis and chakras are purified. Thus the prana bursts open the doorway to sushumna and easily enters it” (2:41)
Pranayama is practised in order to understand and control the pranic process in the body. Breathing is a direct means of absorbing prana and the manner in which we breathe sets off pranic vibrations which influence our entire being.(p149)HYP
W2.3 Pranayama Jackie Cho 16/10/10
BKS Iyengar
Pranayama gives numerous physical benefits including toning the circulatory, digestive, nervous and respiratory systems, activating the internal organs and creating a feeling of energy and calmness. Equally importantly it also brings the mind and senses under control and makes the individual fit for the experience of meditation.
Patanjali
“There is a fourth kind of pranayama that occurs during concentration on an internal or external object” (51). In deeps states of concentration or meditation the breath automatically stops without any intention on our part.
As a result of pranayama “the veil over the inner light is destroyed” (52) “And the mind becomes fit for concentration” (53).
Hatha Yoga Pradipika
Chapter Two, verse 1 states: “Thus being established in asana and having control (of the body), taking a balanced diet; pranayama should be practiced according to the instructions of the guru” (pg 149). Like Patanjali, it is asana and in the case of the HYP shatkarma first.
On retaining the breath, Swami says: “Retention is most important because it allows a longer period for assimilation of prana, just as it allows more time for the exchange of gases in the cells, ie oxygen and carbon dioxide” (pg 151).
On controlling the mind, he says: “Prana and mind are inextricably linked. Fluctuation of one means fluctuation of the other. When either the mind or prana becomes balanced the other is steadied.(pg 150).
The Upanishads
In the Shvetashvatara Upanishads says: “Bring your mind and breath under control…..and you will attain the unitive state.”
We are told that the correct posture for pranayama is to “be seated with spinal column erect". The method is to "turn your senses and mind deep within” and to “hold the reins of your mind as you hold the reins of the restive horses.” (as translated by Eknath Easwaran)
Other Modern Day Sources
”Conscious use of the breath in yoga (pranayama) allows you to synchronise your breath and movements, inducing a trancelike state of increased awareness, sensitivity, and concentration. By elongating the length of inhaling and exhaling breaths while in motion, the actual elasticity of muscles increases. The increased concentration that comes from being drawn into the moment induces balance between strength and relaxation, effort and effortlessness. Pranayama is the way yoga allows you to access the life force and put it to work for you”. Don Stapleton – Self Awakening Yoga pg 66.
Teaching pranayama would be a vital role in my yoga class and I’d love to work more on this myself having good knowledge which enables me confident to lead students to this great practice. Normally we practice pranayama closing eyes, watching our own breath and state of mind. Therefore, pranayama practice can induce students to find their own space rather promptly and efficiently than normal asana practices. And also from the students’ point of view, even if they believe it or not, it would be interesting for them to explore their own inner energy even control them!!!
●What precautions and prohibitions should practitioners be aware of in the variety of Pranayama practices listed in the main texts?
W2.3 Pranayama Jackie Cho 16/10/10
Areas for caution when teaching pranayama
Pranayama can be a powerful practice so students should be relaxed, in good health and not stressed or tired. Always practice without strain and on an empty stomach. Generally pranayama is done early in the morning or after asana practice (half an hour after says Iyengar), but we know this is not always the case –ujjayi can be done during practice and Sivananda teachers start with kapalabhati and alternate nostril breathing.
W2.3 Pranayama Jackie Cho 16/10/10
Be careful not to go straight from strong asana into pranayama – you need a period in between usually provided by a closing sequence and possibly also a relaxation or meditation, depending class structure. If in any doubt, students should consult their doctor. The most common reason for not doing pranayama is coughs and colds. In the case of flu send them home!
Ujjayi / Simple version safe for most students. Can cause coughing and irritation in the throat. Can be too introspective for anyone depressed or low in spiritsAlternate Nostril Breathing / Simple version safe for most students. Blocked nose or restricted flow in one nostril. Colds. Can be too introspective for anyone depressed or low in spirits. Surya bhedi – not in summer. Chandra bhedi – not in winter.
Bhastrika
&
Kapalabhati / High blood pressure, low blood pressure, atherosclerosis, angina and any heart or circulatory condition, hiatus hernia, hernia, any lung condition like emphysema, pregnancy, menstruation, stress incontinence, rib or chest injuries, vertigo, signs of dizziness or nausea, eye and ear problems, epilepsy.
Savitri Pranayama / Involves retentions so high blood pressure, circulatory disease, pregnancy, glaucoma, eye and ear problems
Kaki Mudra / Chapped lips
Sitkari – hissing breath / Sensitive teeth
Sitali – cooling breath / Tongue that wont curl into a tube
Brahmari - Bee breath / Headache, migraine
Any of above with retentions - internal or external / High blood pressure, atherosclerosis, angina and any heart or circulatory condition, hiatus hernia, hernia, any lung condition like emphysema, pregnancy, epilepsy
Pranayama should be done daily with a sattvic state of mind so that impurities are driven out of sushumna nadi and purification occurs
By proper practice of pranayama all diseases are eradicated. Through improper practice all diseases can arise–HYP chap 2 verse 616 pages 164&180
Pneumatic tools can cut through the hardest rock. In pranayama the yogi uses his lungs as pneumatic tools. If they are not used properly, they destroy both the tool and the person using it -BKS Iyenga Light on Yoga pg 431 (Schoken Books, 1977)
Iyengar rules for practicing pranayama
Ujjayi and Nadi Shodhana are the best pranayamas for pregnant women.
Allways lie down in savasana after pranayama.
TKV Desikachar – The Heart of Yoga
Often people ask if pranayama is dangerous -- I assure you that we can practice pranayama as safely as we practice asanas or anything else. Pranayama is conscious breathing. As long as we pay close attention to the reaction of the body during pranayama, we have nothing to fear."
However, pranayama should only be practised by people who really know how to control the breath Preparation for pranayama can include asanas that increase the volume of the lungs and free the muscles of the ribs, back and diaphragm.
Swami Satchdananda warns us to be careful about retention and only do it under proper guidance.
Guidance of a good teacher is vital.
●Discuss the use of ratios in Pranayama.
W2.3 Pranayama Jackie Cho 16/10/10
These are used to give an understanding of how long you are meant to breathe in, hold the breath, breathe out and hold the breath out. So there are always four values given.
Eg 1:0:1:0 is normal breathing. Nadi Shodhana pranayama (alternate nostril breathing) the recommended ratio is 1:4:2:2
W2.3 Pranayama Jackie Cho 16/10/10
Breathing ratios are expressed as 4 numbers: 1st number = in-breath; 2nd number = holding the in-breath; 3rd number = exhaling; 4th number = holding or pausing the breath after an exhale. Normal breathing would be expressed as 1:0:1:0 – ie we are just breathing in and out. You might alternatively think of 4 shapes: a circle, inverted triangle, normal traiangle and a square. Retentions add a powerful dimension to pranayama but they must be practiced without strain. Retentions are often practiced with bandhas, especially jalandhara bandha. Pranayama is also often done with hasta mudras – hand positions
Ujjayi Pranayama – simple version – 1:0:1:0. Then 1:1:1:0, 1:0:1:1, then 1:2:1:0 and finally 1:2:1:1
Nadi Shodhana – alternate nostril breathing – simple then with retentions. Eventually this can progress to some challenging ratios that we would never teach our students. You may go up to 1:4:2:2 if you wish, as long as there is no strain.
Pratiloma pranayama – inhale through alternate nostrils and out through both.
Surya Behdi – sun piercing breath – inhale through the right and out through the left.
Chandra Behdi – moon breath – inhale through the left and out through the right.
Bhastrika – bellows breath – forced inhalations and exhalations, like the bellows of a blacksmith. Build up bhastrika breaths from rounds of 5 or 10, progressing to 20, 30, 40 …… Either hold the breath between rounds to re-balance the body or breathe very slowly and steadily.
Kapalabhati – forced exhalations only (the in-breath happens automatically). Build up kapalabhati breaths from rounds of 10 or 20, progressing to 30, 40, 50, 60…. Either hold the breath between rounds to re-balance the body or breathe very slowly and steadily.
Savitri Pranayama - Savitri means rhythmn or harmony, so this pranayama is meant to bring balance to the body, mind and emotions. It is named after Savitri, the goddess of planetary rhythmn and cosmic harmony. In Savitri pranayama the retentions are half the length of the inhale/exhale.Savitri ratios: 4:2:4:2 – basic ratio; 6:3:6:3 – balances and harmonises emotions; 8:4:8:4 – classic savitri rhythmn to strengthen and stabilise the body and promote health and calmness; 10:5:10:5 – increases metabolism, aids circulation, overcomes laziness; 12:6:12:6 – clarity of thought, aid memory; 14:7:14:7 – promotes serenity and peace of mind; 16:8:16:8 – Siddha rhythmn which rejuvenates the body and promotes health.
Kaki Mudra – crow’s beak pranayama/mudra. Purse the lips as though forming a beak, the tongue is relaxed. Breathe in slowly through the lips, close the mouth and exhale through the nose.You are meant to stare at the tip of your nose. With and without retentions.
Sitkari or Seetkari pranayama – hissing breath. Fold back the tongue so that the lower surface touches the roof of the mouth. Press the teeth together and draw the lips apart. Inhale through the teeth and exhale through the nose. With and without retentions.
Sitali or Sheetali – cooling breath. Curl the tongue into a tube shape, with the tip protruding slightly from the mouth. Inhale through the tongue and exhale through the nose, With and without retentions.
●Bibliography and referencing
Desikachar TKV (1995) The Heart of Yoga Inner Traditions International
Hawley J (2001) The Bhagavad Gita A Walk Through for Westerners East West Books
Iyengar BKS (2001) Light on Yoga Thorsons
Muktibodhananda S (1998) Hatha Yoga Pradipika Yoga Publications Trust
Satchidananda SS (1990) The Yoga Sutras of Patanjali Integral Yoga Publications
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