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Pranayama: The Science of Breathing (Full Guide)
During the practice of Pranayama – through its various exercises and techniques – the respiratory process and its associated movements within the lungs are controlled. The control of these physical processes allows us to manipulate and move our Prana by will.
Our breath is not only the life-force that sustains the body; it can also open the doors to higher levels of consciousness. What we know as the breath is only the physical aspect of a subtler force called Prana (vital energy). The practice of Pranayama involves using this energy by manipulating the breath, to control the life-sustaining processes in the body.
Careful observation would reveal that Pranayama forms a valuable part of every Yoga practice. Pranayama – in one form or the other – is indispensable for any person aspiring to make progress in their spiritual journey.
What Is Prana?
Many masters agree that prana is the single unit of the entire universal energy and its activity. For example, if a single tree were considered to be Prana, then the forest would be the whole cosmic energy. Similarly, if Prana were a spark, then the Cosmic Prana would be the fire from which the spark was born. In this way, that portion of the cosmic energy that resides within our body, is called Prana.
During the practice of Pranayama – through its various exercises and techniques – the respiratory process and its associated movements within the lungs are controlled. The control of these physical processes allows us to manipulate and move our Prana by will.
In the same way our blood vessels transport our blood throughout the body, Prana is distributed through a complex system of energy pathways called Nadis. Pranic energy is necessary for the adequate functioning of every body part, including the brain. Due to our lifestyle and diet, it is usual for the flow of both blood and prana to slow down. Fortunately, through the vibrations generated from the practice of Pranayama, Prana recuperates its usual flow rate, resulting in dynamism and vitality.
Ancient masters have often compared those who are not in control of their prana, to a bird chained to a wooden post. No matter how much the bird tries to fly, eventually it will rest on the wooden post. Similarly, the wandering and overactive mind, finds its true resting place in Prana. It is only by having complete control over ones Prana, that one’s is capable of controlling the mind.
Preparations for Practicing Pranayama
Pranayama is a highly powerful technique and must not be practiced without adequate guidance. Its impact on the bodily energies is immediate, even if one is unable to feel it. A certain level of conditioning is needed before starting Pranayama.
It is recommended to condition the body – and to a certain extent the mind, before we start working on our energies. Some masters say Pranayama can be started when a person is able to maintain an asana for three hours with complete steadiness. Others state 30 to 60 minutes are sufficient.
A dedicated, eager and meticulous practitioner of Pranayama, willing to work hard and persevere, can expect great progress in a very short period of time. In contrast, those who practice unsystematically and half-heartedly will rarely advance, even after many years.
Perseverance: The Way to Master Pranayama
A long time ago, a dreaded bandit suddenly had a change of heart. He desired salvation and wanted to abandon his old ways. He was ridiculed by the local villagers and monks; even by his own family. He traveled far and wide to seek the path towards salvation until he reached a village in which Gautama Buddha happened to be camping at with his disciples. The bandit, who had heard great stories about Buddha during his travels was eager to meet him. He knew Buddha could reveal the path he was desperately seeking.
He arrived at the camp and immediately requested an audience with the Buddha. But his disciples turned him away; they would not let a common bandit anywhere near their master. He went back again and again, trying to convince them he had changed, but they turned him away time and again. After several months and countless attempts, he decided to enter the camp by stealth. He was caught and about to be expelled, when word from Buddha arrived to the gatekeepers saying the bandit had been summoned. After hearing the bandit, Buddha decided to initiate him into the Bodhi dharma, in spite of disciples’ protests.
Several senior disciples asked Buddha to reconsider his decision. They believed the bandit’s true motive was to either rob or harm him. But Buddha assured them his quest for salvation was genuine. He said the bandit would reach his spiritual goals sooner than any of his other disciples.
In just a short period of time, the bandit’s transformation was astonishing. The disciples accepted their mistake and apologized to Buddha. Buddha explained, the bandit’s perseverance was the key to his progress. He persevered through hardship and humiliation. His determination to find salvation was unyielding to the many obstacles that came in his way.
In the same way, the practice of Pranayama requires absolute and unyielding perseverance and determination. An unenthusiastic practice will not open the gates to the inner pranic control chamber.
The Basics of Pranayama
A clear understanding of the workings of Pranayama is essential before we begin its practice. There are three main actions: inhalation (puraka), exhalation (rechaka) and the most vital of all, retention of the breath (Kumbhaka).
Breath retention is particularly important in Pranayama. When done systematically, Breath retention leads to enhanced vitality, vigor, and mental force. It is believed that by retaining the breath for one minute, we can extend our lifespan by one minute.
Different Stages of Pranayama
Pranayama is measured by the space, time, number (count) and position of the breath.
Space of Prana:
The space of prana describes the position of the breath – whether it’s inside (following inhalation) or outside (after exhalation), – the length of the breath and its exact position (whether the prana is held at a particular place, point, or part of the body).
The length of the breath is the distance traveled by the breath during inhalation and exhalation. This distance varies; as it depends on the element (earth, water, fire, air or ether) that is most active at the time of practice. The elements are directly related to the chakras. The length of the breath is measured in angulas (a unit based on fingers).
During Earth element predominance: 12 angulas
During Water element predominance: 16 angulas
During Fire element predominance: 4 angulas
During Air element predominance: 8 angulas
During Ether element predominance: 0 angulas
The ‘place’ of the Prana during inhalation can be anywhere between the top of the head and soles of the feet. During exhalation, the ‘place’ can be anywhere within 12 angulas from the tip of the nose. Breath retention is possible both during inhalation and exhalation. Therefore, the ‘place’ of the breath during retention is a combination of the places of the breath during inhalation and exhalation.
Time of Prana:
The time of prana is the duration of inhalation, exhalation and retention. It is generally measured in a unit of time termed Matra, which was created before the ‘60-minute hour’ and the ‘mean solar day’ were established. Though there are differing interpretations of the duration of a Matra, it can be taken as a ‘second’ in the standard unit of time. The time of Prana also measures the period of time the breath is held at a particular point in the body.
In Yogic theory, there is a golden ratio for inhalation, exhalation and breath retention, which is of 1:4:2. For example, if during pranayama our inhalation is of 12 seconds, then the retention should be of 48 seconds, followed by a 24 second exhalation. However, this ratio is to be achieved gradually, systematically and naturally through a long period of time. Forcefully applying this ratio can create serious energy imbalances, which could result in injuries and other complications.
Number (count) of Pranayama:
The number refers to the number of times we inhale, exhale and retain the breath. With regular practices, we should be able to increase our count to 80 in a single session, with four sessions a day in the morning, afternoon, evening and night.
Position of Pranayama:
The position of Prana involves focusing the prana in a particular position such as at the individual chakras or bodily organs. The position need not be only internal; it can be external too. With practice, it becomes relatively simple to position the prana at different locations. When this technique has been mastered, practitioners can begin to raise the great quantum of prana located at the base of the spine named Kundalini energy. When Kundalini is driven up the spine from its resting place at the root chakra, through every chakra all the way to the crown chakra, self-realization takes place at once.
How to Practice Pranayama?
Pranayama should be practiced once or twice a day in the beginning and up to four times after a few months of practice. The practices should be spaced out evenly – morning, afternoon, evening and night. Ideally, the morning session should be conducted during Brahma muhurta (the ideal time) which is a period of two hours which finishes at sunrise. Pranayama should always be practiced on an empty stomach.
Different Types of Pranayama
Kundalini Pranayama
Kundalini pranayama awakens Kundalini energy, which lays dormant at the root chakra.
To begin the practice, close the right nostril with the right thumb. Now inhale through the left nostril. Visualize pranic energy being inhaled along with the air in the form of light. Chant the mantra Om three times during inhalation.
Then close the left nostril with the ring and little finger, and with both nostrils closed, retain the breath whilst you chant Om three times. Visualize prana reaching the root chakra and awakening Kundalini.
Then release the right nostril and exhale whilst you chant Om six times.
Repeat this process, inhaling through the right nostril and exhaling through the left. This will complete one round.
Beginners can start with three rounds, increasing the number gradually over a prolonged period of time. Focus and regularity are vital to master Kundalini Pranayama.
Nadi Shodhana Pranayama
Nadi Shodhana Pranayama – also known as alternate nostril breathing – is a powerful breathing technique which helps purify the energy pathways. In Sanskrit, Nadi means ‘energy pathway’ or ‘channel’ and Shodhana translates to ‘purification’.
Sit in a comfortable meditative position (or a chair if this is not possible) and breathe deeply for a few moments.
Place the middle and index fingers at the eyebrow center and close the right nostril with the thumb. Now take a deep breath in.
Now use the ring and little finger to close the left nostril whilst you simultaneously release the right nostril. Exhale through the right nostril.
Now inhale through the right nostril whilst keeping your left nostril closed, and then simultaneously release the left nostril and close the right nostril to exhale. This completes one full round.
Nadi Shodhana can be practiced 2-3 times a day in the beginning stages, and increased gradually over time.
Preparatory practice for Nadi Shodhana
Before Nadi Shodhana can be started, do the following exercise for two weeks to ensure no imbalances occur:
Sit in a comfortable meditative position (or a chair if this is not possible) and breathe deeply for a few moments.
Place the middle and index fingers at the eyebrow center and close the right nostril with the thumb. Inhale and exhale deeply through the left nostril 5 times.
Now use the ring and little finger to close the left nostril. Inhale and exhale deeply through the right nostril 5 times.
Now release both nostrils and breathe normally 5 times. This is one round.
Practice 5 rounds. Continue with the preparatory practice until it is mastered (at least two weeks).
Kapalbhati Pranayama
Kapalbhati Pranayama is cleanses the frontal brain. The Sanskrit word Kapala means skull, and Bhati translates to shine. It is practiced by performing rapid inhalations and exhalations. This is a mild pranayama where we do not retain or suspend the breath (i.e.) no Kumbhaka.
Exhale through both nostrils with a strong contraction of the abdominal muscles. The following inhalation should happen spontaneously, involving no effort just by releasing the abdominal contraction.
Ten rapid breaths should be completed in quick succession. Then allow the breathe to return to normal for a few moments. This is one round, practice up to five rounds.
Kapalbhati Pranayama is an ideal exercise for beginners. Those who practice Kapalbhati will easily master Bhastrika Pranayama. Kapalbhati Pranayama helps improve the respiratory and circulatory functions.
Bhastrika Pranayama
Bhastrika or Bellows Breath pranayama is one of the most important practices of Pranayama. Its named bellows breath because the movement of the diaphragm during Bhastrika resembles a pair of bellows fanning the internal fire, resulting in physical and energetic heat.
Assume a relaxed position and inhale and exhale deeply, forcefully and in quick succession through both nostrils. Practice 10 inhalations and exhalations and then breathe normally for a few moments. This is one round. Practice up to 5 rounds.
Beginners may start with 1 to 3 rounds in the beginning stages, gradually increasing the number of round over time.
Bhastrika Pranayama is a combination of Ujjayi and Kapalbhati exercises. It should be practiced after these two Pranayama techniques. Sometimes Bhastrika Pranayama can also be used as a precursor to other forms of breathing exercises.
Bhastrika induces perspiration and heats the body. It is an ideal exercise to be taken up during winter. In the summer months, it is best to do Bhastrika Pranayama only in the mornings due to the heat it creates.
Surya Bheda Pranayama
Surya Bheda Pranayama is a higher pranayama technique, as this method uses breath retention. Its objective is to awaken Kundalini energy, purify the brain and remedy afflictions caused by vata dosha.
In this practice, assume a meditative posture and close the left nostril with the ring and little finger in the same way as in Nadi Shodhana Pranayama. Take a deep and long breath through the right nostril.
Immediately close the right nostril with the thumb and retain the breath whilst performing Jalandhara Bandha. Then release the left nostril whilst keeping the right nostril closed, and exhale.
This is one round. Repeat the same process (always inhaling with the right nostril and exhaling with the left) up to ten times.
Ujjayi Pranayama
The Sanskrit root ujji means ‘to conquer’ and it is one of the most important but simplest of pranayamas. It soothes the nervous system and calms the mind.
Close your eyes and relax the whole body, becoming aware of the breath. After a few moments, move the awareness to the throat. Visualize the breath being drawn in and out through the throat rather than the nostrils. Gently contract the glottis, so a soft sound is heard during inhalation and exhalation, similar to the breathing a sleeping baby. Inhalation and exhalation should be prolonged and deep.
Bhramari Pranayama
The word Bhramar means ‘bee’. In this pranayama, the practitioner imitates the sound of a bee.
Sit in a comfortable a meditative position, with the hands resting on the knees. Close the eyes and relax the body. Ensure the jaw and lips and completely relaxed, with the teeth just slightly separated.
Raise the arms sideways, bending the elbows and closing the ear flaps with the index fingers. Fix your awareness at the third eye chakra, keeping the body completely still. Inhale deeply through the nose.
Produce a steady bee-like humming sound whilst exhaling, remaining aware the humming within the head. The sound should reverberate within the front skull.
This is one round. Practise 11 rounds and gradually increase with time.
Pranayama and the Brain
Pranayama has a profound influence on the body. Its role in spiritual development through Chakra and Kundalini awakening is well established. But Pranayama also influences the brain and its many complex activities.
Prana is present in everything created in this universe. In humans, Prana is the essence that feeds the soul. We use Pranayama to control, energize, and expand the influence of Prana or the life-energy.
Quite a few theories explain the brain and its functioning. One, in particular, states the presence of ten areas, out of which only one is in use by most of us. The rest remain dormant, with great inherent potential. Yogic theory states by energizing Prana it is possible to link the conscious and subconscious through the Reticular Activating System (RAS).
According to scientists, the RAS connects the cerebrum, cerebellum, and the spinal cord. Sages and Yogis believe that only through Prana we can control and regulate the RAS. The practice of Pranayama enables us to control RAS and through this interface, other functions such as cognition, digestion, absorption, blood pressure, heart rate, etc. Years of research have found that Nadi Shodhana, Kapalabhati, Ujjayi, and Kumbhaka have the highest influence on the brain and its functions.
Health Benefits of Pranayama
By using Pranayama as a tool to control RAS, various functions of the body can be influenced. The following are some of the health benefits that accrue to practitioners:
The lungs and the respiratory system are direct beneficiaries of Pranayama. The breathing exercises improve lung function, flush out microbes, and prevent respiratory diseases.
Pranayama improves the functioning of the heart and prevents cardiovascular diseases. By boosting blood circulation and the distribution of oxygen, breathing exercises improve the efficiency of the heart muscle.
Breath exercises relax the brain and the muscles. Regular practice of this technique will prevent hypertension by tackling the two main contributors to High Blood Pressure: Stress and Depression.
During Pranayama, the air is not just exhaled, it is expelled. Along with the air, we also flush out toxins from the body. Indirectly, some pranayama exercises cause perspiration during breathing, which also remove toxins and waste material. Pranayama is the best natural detoxification technique available.
Several Pranayama techniques heat the body and burn energy, resulting in calorie loss and reduction in weight. Regular practice of breathing exercises enhances all cognitive functions including concentration and memory. It also promotes digestion, absorption, and elimination, and helps cure several gastrointestinal disorders including bloating, acid reflux, and IBS.
Pranayama improves the efficiency of all body functions, including the immune system.
Tips to Improve the Practice of Pranayama
Undivided attention is required for the practice of Pranayama. So, always look for a well-ventilated space devoid of noise, distraction, and foul smell.
Keep the nostrils clean, wear loose-fitting clothes, and always practice on an empty stomach.
Perseverance, patience, and regularity are the key to success in Pranayama. Do not miss even a day of practice unless you are sick. Try to practice at the same times every day.
Active involvement is a prerequisite. If you’re fatigued or lack motivation, end the session for the day.
Trying too hard will only harm the body. Especially, when practicing breath retention.
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Whether you want to boost flexibility, reduce stress, or improve overall well-being, yoga has something for everyone. Benefits of yoga for b
Starting your yoga journey is an exciting adventure! Yoga offers amazing physical and mental benefits, making it a wonderful addition to your daily routine. Whether you want to boost flexibility, reduce stress, or improve overall well-being, yoga has something for everyone.
In this guide, we’ll cover everything you need to know to get started. Let’s dive in.
How To Guide People Correctly In Yoga?
There are so many teachers around teaching yoga, that you may often feel confused. Some teachers will advise you to practice the poses correctly, while others will talk about breath manipulation. If you ask two different teachers, about the correct ways to practice yoga, you could get two entirely different answers. There comes the ambiguity. To be true, there are different forms of yoga, and each style has a certain distinctiveness of its own. While enrolling for a yoga teacher training course, it is very important that you focus on the correct practice to get the most out of it.
Thus, today we bring to you the right ways through which any teacher must guide their students. It will be extremely useful for you as well, as a future teacher of yoga. There are several elements in the realm of yoga, which if used in the right manner, can bring about life-changing results. Let us delve into the same today.
Guiding People In Yoga – Key Elements Decoded
Covering The Eyes Of The Students
The best teachers guide students, by blindfolding them and then taking them through the yoga postures. There are many reasons, why one should take up this methodology while guiding one through yoga practice. When your vision is blocked, there will be fewer distractions and you will be forced to turn inwards. It helps one to reach a state of calm and meditation. When you make your students close your eyes, then your connection with the environment and yourself increases.
New students often compare themselves with others in their class. And it can often lead to feelings of dismay. By practicing with closed eyes, one tends to focus on inner sensations. Moreover, it has other physical benefits as well. You will often lose balance, while practicing a few standing asanas, but with eyes closed, it becomes easier. At the beginning of the session, the teacher gives clear instructions to guide you through the series that you will be engaging in.
Inhalation, Movement And Exhalation
You have to start with breathing right. Mastery of any asana comes about, only when you let go off the restlessness. Allow the fresh air to flow in first, as it is the best relationship which you can form. The breath is the guide for the asana practice. You have to make the best use of the respiratory system, spine, and the abdomen. Linking the breath with the movement helps with correct postural efficiency. You will learn about movements that improve inhalation and others that support exhalation.
Only a good teacher with knowledge of such intricacies can guide you on the right track. As a teacher who is responsible for guiding you correctly, you must give the commands for inhalation, taking position, and exhalation. This cycle will of course repeat itself a number of times, depending on the movements in a particular pose. It does not really matter, how beautifully you do the yoga asana. If you cannot achieve the proper integration of the body, breath, and your mind, every effort will be futile.
In general, you can inhale while opening the body, and exhale while closing the body. Use the inhalations to lengthen the body, and exhalation to deepen the pose. Always ensure to breathe through your nostrils. The best teachers at schools like Shree Hari Yoga School will help you to learn these aspects, while doing yoga.
Disclosing The Asana Stance Slowly
You must observe a student, while guiding him or her through yoga practice. Asking the student to enter a certain pose, with the name reveal is the third thing that should come about. You can also explain the name in Sanskrit and then English. Allow the students to do the yoga pose, according to their understanding. Once, they have taken the stance, you can make adjustments and modifications.
You also need to ensure that a proper foundation for the pose has been built. For standing poses, the feet are used for grounding. While in seated poses, you have to use the sitz bones for grounding. Proper grounding will help in preventing imbalance. Once the student gets the above right, you can focus on holding the pose. You can ask the student to stay in the pose, as long as they are comfortable. Overdoing anything is a bad idea. The students are the best judge of their bodies. These are cues that differ from one teacher to another. It is also an art that not every teacher can perfect. A cue generally allows the student to get into the desired shape for any yoga asana. Then comes refinement. They will help you to personalize the yoga asana for beginners. Every body is different, and as a good yoga teacher, you have to respect that.
Sequencing The Yoga Class
You also need to sequence well. The class will often start with breathing, moving into a meditative mode. Yoga is more about looking within, than elsewhere. It is important for teachers to build an intention before the flow starts. There will be warm-up, a peak pose, balancing backbends and forward bends, prone poses and then supine poses. You have to allow a slow descent to relaxation as well. You can correctly guide any student, no matter what their level of practice, if you follow the above.
Joining the best yoga school in India, will help you to learn such intricacies that are expected from a yoga teacher.
Conclusion
As yoga becomes more commercialized, the true essence is slowly vanishing. So, it is important for you to absorb the best knowledge from eminent yoga teachers, who are based at the best schools. Yoga is not an exercise, where you need to be guided stepwise, physically. It is more about what is happening internally. The earlier you can imbibe such qualities, the more efficient you can get in your yoga practice. Join the yoga teacher training to get the best exposure to the correct techniques of learning and teaching yoga.