WHAT IS PRANAYAMA?

Prana is vital energy, and ayama is control and extension of the Pranic energy.
Prana is also a term which can be further classified into subcategories, referred to as pranas. There are five pranas or vital currents in the Hindu system : Prana, Apana, Vyana, Udana and Samana. The pranas constitute the second sheath (kosha) of a human being, who is essentially the Atman or the Self.

Prana flows through a network of fine subtle channels called nadis. The three main channels are: the ida, the pingala, and the sushumna. Ida relates to the left side of the body terminating at the left nostril and pingala to the right side of the body terminating at the right nostril.

HOW TO PRACTICE

Pranayama can be practiced on a propped lying down supine position, which is ideal for beginners, pregnant women and in people suffering from hearth conditions. When the back is resting, there is no tension in the pelvic area and the pelvic muscles and the diaphragm are able to initiate the inhalation without holding any tension. At more advanced stages, pranayama is practiced sitting in padmasana, siddhasana, swastikasana, or virasana.

The best time to practice pranayama is early in the morning on an empty stomach. Mr Iyengar says not to do asanas immediately after pranayama and he recommends to practice asanas and pranayama at different times. During the practice the eyes should be kept closed to allow the senses to draw within and the mind to focus.

There are different types of pranayama according to the Iyengar tradition. Keep in mind that any type of pranayama begins with exalation (rechaka) and ends with inhalation (puraka). It is always the inhalation to set the pace, the pattern and the rhythm for the exhalation. All types of pranayama that follow can be performed in different stages according to the level of the practitioner. Breath retention (kumbhaka) and bandhas (Jalandhara, Udiyana, and Mula bandha) are introduced at more advanced levels. Make sure you consult with your teacher before establishing your daily practice.

DIFFERENT TYPES OF PRANAYAMA

Viloma (Against the natural order of things) - Breathing techniques excellent to be taught to beginners. Consists of interrupted inhalations or exhalations. You inhale or exhale for a few seconds, pause and hold the breath. You do 4 or 5 pauses (until your lungs are full) during each inhalation or exhalation. During each pause you must immobilize the diaphragm.

Ujjayi (Upward, Expanding breath) - Basic type of pranayama, suitable both for beginners and advanced students. You breathe in and out through the nose keeping the diaphragm relaxed. During inhalation and/or exhalation a typical sound, the Ujjayi Sound, should be created by compressing the epiglottis in the throat You must keep the diaphragm below the floating ribs to avoid belly breathing and learn how to inhale without inflating the abdomen. Practice 10 to 12 cycles. This type of Pranayama has many therapy applications and is especially useful in insomnia, tensions, and heart diseases.

Bhramari (From the sound of the black bumble-bee) - Ideal for both beginners and advanced students. In this pranayama you inhale in Ujjayi and exhale with this humming sound. Make sure not to hold the breath. This is useful in removing stress and mental problems like anxiety and depression.

Digital Pranayama – Intermediate/Advanced type of pranayama. Consists of using the thumb and the two fingers of the right hand to regulate and control the flow of breath through the nose. The mind is concentrating on the fingers, the nasal passages, and the breath. It is a more advanced and subtle type of pranayama because it requires the student to master the art of fingering to promote an even flow of breath through both nostrils. It should be attempted under the guidance of an experienced teacher and in any case never practiced during headache, fever or when there is a blockage in the nasal passages.

Bhastrika (From the sound of a blacksmith’s bellows) – For beginners and advanced students. Advanced students can practice Bhastrika in digital pranayama. Here both inhalations and exhalations are vigorous and forceful. This is the only type of pranayama where the exhalation sets the rhythm. Rhythmic inhalation and exhalation stimulates the activities of the heart and lung muscles improving blood circulation.

Kapalabhati (From kapala-skull and bhati-light). It is a milder version of Bhastrika. Here the inhalation is slow and the exhalation is vigorous. There is also a small pause during which you retain the breath at the end of each exhalation.

Both Bhastrika and Kapalabhati are very invigorating for the liver, spleen, and pancreas and excellent for those suffering from digestive problems. They refresh the brain and create a feeling of exhilaration. However, they should not be practice by people with poor lung capacity, pregnant women, people suffering from glaucoma or high blood pressure.

Sitali and Sitakari. For beginners and advanced. In Sitali the tongue is curled and stretch out during the inhalations. In Sitakari the tongue is flat and the tip of the tongue protrudes only slightly with the lips kept slightly apart. In these types of pranayama the inhalations are done through the mouth instead of the nostrils and the exhalations either in Ujjayi or with both nostrils partially closed. Both are to be performed without Jalandhara bandha. These pranayamas are soothing for the nervous system and beneficial in case of mild fever and/or there is a blockage in the nasal passages.

Anuloma and Pratiloma. Those are advanced types of pranayama and should only be practiced once the practice of Viloma and Ujjayi is well established. Both are practiced only in sitting positions. In Anuloma (From anu-along with- and loma-hair) the inhalation is done in Ujjayi and the exhalation in digital pranayama (either by partially closing both sides of the nostrils or alternatively with one nostril completely closed and the other partially closed). Keep in mind that inhalations have to be shorter than the exhalations. In Pratiloma (From prati-against and loma-hair), the digital pranayama is used to control the nostrils during the inhalation, and the exhalations last longer than the inhalations.

Surya Bhedana (From surya-sun and bhedana-pass through) and Chandra Bhedana (From chandra-moon). For intermediate/advanced students because it requires the practitioner to master the techniques of digital pranayama. Both are practiced only in sitting positions. In Surya Bhedana all the inhalations are done through the right nostril and exhalations trough the left nostril. You close the left nostril completely and partially close the right nostril. Inhale slowly and deeply through the partially closed right nostril, then close it completely, exhale through the partially closed left nostril. Once you get familiar with the practice, you add the breath retention with the bandhas. In Chandra Bhedana, the process is reversed and all the inhalations are done through the left nostril and exhalations trough the right. Mr Iyengar says not to practice Surya Bhedana and Chandra Bhedana pranayama on the same day.

Nadi Shodana (Cleansing of the nerves). For advanced students. Combines the practice of Surya Bhedana and Chandra Bhedana. In the body Pingala nadi represents the energy of Sun or vital energy and Ida nadi the relaxing energy coming from the moon. This type of pranayama is meant to increase and revitalize the vital energy in the body and to purify and balance Ida and Pingala. If these nadis are balanced, they can awaken Sushumna nadi (the channel carrying kundalini).

Mr Iyengar recommends to lie in Savasana (corpse pose) at the end of each pranayama practice.

"Breath is received as a divine gift and should not be drawn in forcefully.” Bks Iyengar

Article written by Michela Franci
References from “The Light on Pranayama" by B.K.S. Iyengar

 

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