Tag: prana

Pranayama

on By

Pranayama is one of the most common aspects of a yogic practice, along with meditation(dhyana) and physical postures(asanas). Pranayama is often defined as ‘Breath Control’, which is not wrong, but there is more to it. Prana means ‘life force’ and ayama means ‘expansion’. So a more correct definition would be ‘Expansion of Life Force’.

Four aspects of Pranayama

A pranayama practice consist of four stages.
1. Pooraka, meaning inhalation
2. Rechaka, meaning exhalation
3. Antar Kumbhaka, meaning internal breath retention
4. Bahir Kumbhaka, meaning external breath retention.

If you experiment you will see that each step has a different effect. A deep inhalation will be a different experience than a deep exhalation, and so will both breath retentions. A practitioner of pranayama will usually start with a focus on the inhalation and exhalation until a certain level of strength in the lungs is achieved as well as balance in the nervous- and pranic system. Gradually the kumbhaka is implemented. The pranayama practice influence the flow of prana in the energy channels(nadis) which purifies, regulate and activate them. The effects of that being physical and mental stability.

The Pranic Body

In yogic tradition, the body consist of not just the physical body, but there are in total five bodies, or five sheats of body. These are:

  1. Annamaya Kosha, meaning the food body, or the physical body.
  2. Manomaya Kosha, meaning the mental body.
  3. Pranamaya Kosha, meaning the energy body.
  4. Vijnanamaya Kosha, meaning the psychic og intuitive body
  5. Anandamaya Kosha, meaning the bliss body.

For now we will only look at the Pranamaya Kosha. The Pranamaya Kosha consist of five different types of prana.

  1. Prana
  2. Apana
  3. Samana
  4. Udana
  5. Vyana

In this context, Prana is not the cosmic energy, but a flow of energy, associated with heart and respiratory organs together with muscles and and nerves that activate them. It is the force which brings the breath in. The Apana provides energy for the large intestine, kidneys, anus and genitals. It has to do with expulsion of waste from the body as well as bringing the breath out. The Samana activates and controls the digestive system: liver, intestines, pancreas and stomach and their secretions. It is responsible for transformation. On a physical level this relates to the assimilation and distribution of nutrients. On an evolutionary level it relates to kundalini and expansion of consciousness. Udana activates all the sensory receptiors. It also harmonises and activates the limbs and all their associated muscles, ligaments, nerves and joints. It is responsible for the erect postures of the body, sensory awareness and the ability ro respond to the outside world. At last we have Vyana which prevades the whole body, regulating and controlling all movement, and coordinating the other pranas. It acts as the reserve force for the other pranas.

Importance of correct breathing

Breathing is the most vital process of the body. It influences the activites of each and every cell and most importantly, is intimately linked with the performance of the brain. Generally, we breath about 15 times per minute, making it 21.600 times every day. Respiration fules the burning of oxygen and glucose, producing energy to power every muscular contraction, glandular secretion and mental process. The breath is intimately linked to all aspects of human experience. Unfortunately, most people breath incorrectly, using only a small part of their lung capacity. Shallow breathing is depriving the body of oxygen and prana which is essential for good health. Rhythmic, deep and slow breathing stimulates and is stimulated by calm, content states of mind. Irregular breathing disrupts the rhythm of the brain and leads to physical, emotional and mental blocks. These, in turn, lead to inner conflict, an unblanaced personality, a disordered lifestyle and disease. Pranayama practice will establish regular breathing patterns and breaking the negative cycle.

Remember this when you practice

  1. Contra indications
    Before starting a pranayama practice, you should know of the contra-indications of the specific breathing technique. A general note is to never practice while being ill. Very simple techniques like breath awareness in shavasana may still be preformed.
  2. Time of practice
    The best time to practice pranayama is at dawn, when the body is fresh and the mind has few impressions. Right after sunset is also a good time to practice, but make sure not to practice energising pranayamas in the evening.
  3. Bath or shower
    Take a bath or showe before the practice. If you can’t do that, then at least washing of face, hands and feet. After the practice you should not take a shower or bath for at least half an hour, after the body temperature has normalised.
  4. Clothes
    Loose, comfortable clothing made of natural fibers is best. You may cover yourself with a sheet or blanket if it is cold.
  5. Empty stomach
    Always practice on an empty stomach. When there is food in the body, it creates pressure on the diaphragm and lungs, making deep respiration difficult. As a general note, wait 4 hours after a big meal and 2 hours after a snack. Also avoid taking stimulants like coffee and tobacco a few hours before the practice.
  6. Place of practice
    Always chose a quiet place where you wont be disturbed. Make sure it is clean and pleasant around you with good, fresh air in comfortable temperature.
  7. Open airways
    If your flow of breath in the nostrils is uneven or blocked, you can remove mucous by the practice of neti or kapalbhati. Padadhirasana can also be used to even out the breath if it’s uneven.
  8. Sequence
    The pranayama practice should be practiced after shatkarma and asanas, before meditation. It is always recommended to start your Pranayama practice with Nadi Shodhana(see instructions here). Nadi Shodhana, or Nadi Shuddi is balancing and purifying the nadis which forms the basis for successful pranayama.
  9. Posture
    Sit in a comfortable posture with erect spine. Siddha or Siddha Yoni asna or Padmasana are great postures for pranayama practice.
  10. Avoid Strain
    With all pranayama practices, its important to remember that the instruction not to strain, not to try to increase your capacity too fast, applies just as it does to asana practice. If one is advised to practice a pranayama technique until mastered, and it can be practiced without any strain or discomfort, it is wise to follow that instruction before moving on to a more advanced practice or ratio. Furthermore, breath retention should only be practiced for as long as is comfortable. The lungs are very delicate organs and any misuse can easily case them injury. Not only the physical body, but also the mental and emotional aspects of the personality need time to adjust. Never strain in any way..!
  11. Side effects
    Various symptoms may manifest in normally healthy people. These are caused be the process of purification and the expulsion of toxins. Sensations of itching, tingling, heat or cold, and feelings of lightness or heaviness may occur. Such experiences are normally temporary, but if the persist, check with a competent teacher. Energy levels may increase of fluctuate; interests may change. If such changes cause difficulty in lifestyle, decrease or stop the practice until a competent teacher or guru gives guidance.

Happy breathing!

Reference: Asana, Pranayama, Mudra, Bandha – Swami Satyananda Saraswati

Mudra

on By

Mudra is a sanskrit word and is translated to ‘gesture’ or ‘attitude’. In the yogic system the body consist of five layers or sheets known as the koshas. One of them is called Pranamaya Kosha which is the energy body. The energy body is made up of energy centers called Chakras and energy channels called Nadis, which connects all the chakras. Even though the energy is flowing through those channels and centers, it is always radiating energy which leaves the body, just like a lightbulb with radiate some heat. The use of mudras is a means of redirecting the energy that normally leaves the body back into the body, just like a mirror would reflect light back in the room. So with a combination of subtle physical movements we can alter mood, attitude and perception, which then deepens awareness and concentration. A mudra can be a combination of asanas, pranayama, bandha and visualisation techniques, or it can be as simple as a certain positioning of the hands.

Some yogic texts like the Hatha Yoga Pradipika and others consider mudras to be a yoganga, meaning an independent branch of yoga which require very subtle awareness. They are higher practices which lead to awakening of the pranas, chakras and kundalini. An advanced practitioner may achieve major siddhis with the practice.

While practicing mudras you establish a direct link between three of the five koshas. The Annamaya kosha(physical body), the Manomaya kosha(mental body) and the Pranamaya Kosha. With practice, you become aware of the pranic flow in your body. Balance between the koshas happen and subtle energy will be redirected to the upper chakras, leading to higher states of consciousness.

five groups of yoga mudras.

  1. Hasta Mudra
    Much prana is radiated from our hands, and hasta mudras are a means of using the hands to redirect the energy back into the body. Normally, the index finger and thumb will join together and create a loop which moves energy between hands and brain. If we bring awareness to this flow of energy it will lead to internalisation and support your meditation. Some examples are:
    – Jnana Mudra
    – Chin Mudra
    – Yoni Mudra
    – Bhairava Mudra
    – Hridaya Mudra
  2. Mana Mudra
    Mana Mudras are head mudras. They are a big part of kundalini yoga and many of them can be considered techniques of meditation by themselves. They use eyes, nose, tongue and lips. Some of them are:
    – Shambhavi Mudra
    – Nasikagra Drishti
    Khechari Mudra
    Kaki Mudra
    Bhujangini Mudra
    Akashu Mudra
    Shanmukhi Mudra
    Unmani Mudra
  3. Kaya Murda
    Kaya mudras use a combination of pranayama(breathing techniques) and Dharana (Concentration). Some of them are:
    – Vipareeta Karani Mudra
    – Pashinee Mudra
    – Prana Mudra
    – Yoga Mudra
    – Manduki Mudra
    – Tadagi Mudra
  4. Bandha Mudra
    Bandha Mudra is a way of using energy locks in the body to redirect the energy. They charge the system with prana and prepare it for kundalini awakening. Some examples are:
    – Maha Mudra
    – Maha Bheda Mudra
    – Maha Vedha Mudra
  5. Adhara Mudra
    These mudras redirect the flow of energy from the lower chakras to the brain. They are used to raise sexual energy into higher frequencies. Two examples are:
    – Ashwini Mudra
    – Vajroli Mudra