Section Five – Pranayama

Section Five –

Pranayama

The practice of pranayama, “pra “meaning “life force” or “vital energy” and the word “ayama” meaning to “stretch” or “ extend” is associated with the “Pranamaya kosha” or “energy body”. This is one of the five “Koshas” or “sheaths” that according to yogic physiology, makes up the human framework. These account for the different dimensions or aspects of human existence. Together they are known as the “Pancha Maya Kosha”. The pranamaya kosha or energy body is the life energy that governs biological processes, from breathing, to circulation of blood and digestion. Pranayama replenishes the vitality of this kosha. Practises such as Nadhi Shodhana / alternate nostril breathing, Ujjayi breath and Kapalabhati help to cleanse and replenish this layer as well as bringing a sense of Pratyhara/withdrawal of the senses and Dharana /one pointed concentration. These all lead us towards Dhyana/meditation.

PRANAYAMA

Ujjayi Pranayama/”One Who is Victorious” or Victorious Breath

The sound this pranayama makes is like a soft hissing sound, the sound of the ocean waves or a slight snore. Calms the mind and soothes the nervous system.

Used mainly in Ashtanga Vinyasa Krama to “heat the blood” and build up pranic store house.

 Sit upright in a comfortable seated meditation pose, use props for support.  Allow the spine to feel long but recognise the natural curves.  Chin is slightly tucked into the throat to allow a slight restriction.  Place one hand upturned on the thigh; the other hand is placed palm facing the mouth.

 Inhale through the nose, imagine making a “Sa” sound.  Exhale through the mouth making an audible “Ha” as if steaming up a mirror, blowing on the palm of the hand. The sound is like a hissing, ocean waves or slight snoring sound.  Repeat three times.  On the fourth round halfway through exhaling through the mouth stop halfway, continue but with the mouth closed so the exhale is nasal.  Once you have tuned into the sensation continue to exhale through the nose.  Once you are familiar with the exhale sound, cultivate the same sound on the inhale.

Modifications: Continue to breath with mouth open on the exhale until you feel comfortable to progress.

Contraindications

 Stress and anxiety  Panic attacks  High blood pressure  Pregnancy  Heavy cold or nasal issues  People with a hot constitution

Activity

Practise teaching Ujjayi Pranayama.

Kapalabhati Pranayama/Skull Shining

As well as being a pranayama this is also one of the six kriya’s or purifying techniques known as the “Shat Karma’s” or “Six actions”. It energises and warms the body through rapid active exhalation.  Sit upright in a comfortable seated meditation pose, use props for support.  Allow the spine to feel long, but recognise the natural curves  Take two full yogic breaths, as you exhale focus on tightening the abdomen.

 Inhale naturally or “passively” allow the abdomen to relax.

 As you exhale “actively” tighten the abdomen as if “snapping” it and forcing the breath out of the nose.  There is a slight pause to allow for the next passive inhale.

 This can be repeated in “rounds” or minutes depending of the level of the class. Beginners may start with one round of five breaths, this can then be increased as practice deepens.

Modifications: Encourage students to place hands on their abdomen to connect with the passive exhalation, they may want to continue with this until they feel ready for the practice. A slow version of the pranayama should be taught first, then those not wishing to experience the full practice can feel included. Or simply siting observing the breath for those not wishing to take part or those with the following contraindications.

Contraindications

 Not to be practised during pregnancy.  High blood pressure.  Issues with the eyes, ears or sinus blockages.  Recent abdominal surgery or hernia.  Heavy cold.

Activity

Practice Kapalabhati Pranayama.

Nadhi Shodhana Pranayama/Alternate Nostril Breathing

This practice balances the energy channels and induces feelings of tranquillity and calmness  Sit upright in a comfortable seated meditation pose use props for support.  Allow the spine to feel long but recognise the natural curves.

 Place the left hand in “chin mudra” it is left resting on the thigh.  The right hand is placed in either “Vishnu or Nasakagra Mudra” or the thumb and fingers of the

right. hand is used to navigate the nostrils.

 The right nostril is closed by the right thumb as the left nostril is “emptied”.  Once empty inhale though the left nostril, this is then closed by the right finger or fingers.  Exhale through the right nostril, once empty inhale again through the right.  The right is then closed by the right thumb.  Exhale through the left nostril.  This is one round.  This can be practiced for as many rounds as the class require, depending on ability.  The length of the inhales and exhales can range from four counts upwards or for however long the student feels able.

Modifications: Start with encouraging students to sit and observe breath moving in and out of each nostril. They can then build up to the full practice when they feel ready.

Contraindications

 Do not practice with Ujjayi pranayama.  Stress and anxiety.  Heavy cold.

Activity

What mudras can be used with Nadhi Shodhana? Practice teaching them.