Pranayama - the Breathing Exercises of Yoga
Prana is the vitality that fills us, flows continuously within us and keeps us alive. A healthy and peaceful person retains prana within the body. An unwell or restless person disperses prana beyond the body when there are blocks hindering the flow of prana within. Ayama means to stretch or to extend, and this is the action of Pranayama, to extend or control the breath.
"Practice Pranayama with attention then, when the breath becomes long and smooth, the mind is ready for meditation"
- Yoganjalisaram 25, T Krishnamacharya
Pranayama should be practiced under the guidance of a qualified teacher. If you are interested in developing a pranayama practice, please feel fre to contact me.
A brief description of some pranayama teachniques follows:
"Practice Pranayama with attention then, when the breath becomes long and smooth, the mind is ready for meditation"
- Yoganjalisaram 25, T Krishnamacharya
Pranayama should be practiced under the guidance of a qualified teacher. If you are interested in developing a pranayama practice, please feel fre to contact me.
A brief description of some pranayama teachniques follows:
Ujjayi - "Victorious"
Ujjayi is a type of breath control, or Pranayama. In Ujjayi, or throat breathing, the larynx is contracted slightly to constrict the throat. This produces a sighing sound and helps to slow the breath. With the mouth closed, breath in and out through the nose. Ujjayi translates as "that which clears the throat and masters the chest area". There are many variations of Ujjayi, see Anuloma Ujjayi below for one example.
Nadi Sodhana - "Cleansing"
Nadi is the passage through which the breath or energy flows, sodhana means cleansing. Mrgi Mudra (see below) is used to breath through alternate nostrils.
Breath in through the partially closed left nostril, breath out through the partially closed right nostril. Repeat breathing in through the right nostril and out through the left.
Breath in through the partially closed left nostril, breath out through the partially closed right nostril. Repeat breathing in through the right nostril and out through the left.
Anuloma Ujjayi - "With the Grain"
One variation of Ujjayi is Anuloma Ujjayi. Anuloma refers to something that flows the normal way. In Anuloma Ujjayi, Ujjayi breathing is used to regulate the breath when inhaling and alternate nostril breathing is used to exhale. Begin by inhaling through both nostrils using Ujjayi. Using Mrgi Mudra, exhale through the left nostril. Repeat, inhaling through both nostrils with Ujjayi and exhaling through the right nostril.
Sitali - "Cooling breath"
Sitting in a comfortable position, begin with the chin down and tongue furled—that is, curled up at the sides to form a tube. Inhale through this tube raising the chin as if ‘drinking air’. At the end of the inhale, roll the tongue back on itself so the bottom of the tongue touches the top palate. Close the mouth and exhale through alternate nostrils using Mrgi Mudra (see below) or with Ujjayi, drawing chin down and in throughout the exhalation.
Mrgi Mudra
Seen from the side, the hand looks like a deer’s head
Place the thumb and third finger on the narrowest part of the nose, where the cartilage begins. Apply gentle pressure to close one nostril and partially close the other.
Control the speed of the breath when breathing through the partially closed nostril.
Control the speed of the breath when breathing through the partially closed nostril.
Counting Breaths
The traditional method for counting breaths
Use the left hand.
Place your thumb on the base of the first finger. With each breath taken, move the thumb to the next position as shown on the diagram.
Continue counting, moving the thumb around in a spiral to the middle of the third ring finger. This is 12 breaths.
Place your thumb on the base of the first finger. With each breath taken, move the thumb to the next position as shown on the diagram.
Continue counting, moving the thumb around in a spiral to the middle of the third ring finger. This is 12 breaths.
Definitions of Pranayama according to the primary Yoga texts can be found at:
Yoga Sutra: Chapter 2, v 49-53
Gheranda Samhita: Chapter 1, 9-10, v 2
Hatha Yoga Pradipika: Chapter 2, 2-5