CHAPTER 9 - MORE ON PRANAYAMA🔗

Pranayama is an important practice in Hatha Yoga. Svatmarama says that, even Brahma and other gods in heaven devote themselves to practicing pranayama because it ends the fear of death. Thus, it must be practiced (Hatha Yoga Pradipika 2:39).

By the practice of pranayama, man becomes God (Gheranda Samhita 5:1). By pranayama, the power of levitation is attained, diseases are cured, the spiritual energy Shakti is awakened, and calmness of mind and mental powers such as clairvoyance attained. The mind becomes full of bliss and the practitioner is happy (Gheranda Samhita 5:57).

The word pranayama consists of two parts, prana meaning the life force energy or simply that which is infinitely everywhere and ayama, to stretch, to extend. Generally, pranayama has been defined as the practice of controlling the breath with the ultimate aim of transcending body and mind and experiencing the higher Self.

Paramahamsa Nithyananda says that what we call as breath is usually the simple exchange of oxygen to keep the body alive. Here, the breath we generally experience is the air movement that awakens thoughts along with it. That breathing should be stopped. You are not taking pure prana along with the air movement, if the thoughts are awakened. The more the thoughts, the less life energy goes inside. If there are fewer thoughts, more prana goes inside. When breath with thoughts ceases, pranayama happens, expansion of our life energy happens. We should learn the art of breathing without awakening thoughts.

The science of pranayama teaches you the breath that does not awaken the thoughts. The goal of pranayama is to prepare the body and mind to experience higher states of consciousness and ultimately experience the state of yoga – superconsciousness. Good health, increased vitality, bliss and healing are the side effects along the way.

Kumbhaka or breath retention is the essence of pranayama. The kumbhaka, the neutral space or gap where there no inhale or exhale leads to pure prana going in and settling down in the body, inducing the experience of maximal physiological, psychological, and spiritual benefits.

Pranayama involves the practice of breath control in combination with bandhas and mudras. Without bandhas, pranayama is incomplete. The three bandhas – jalandhara, uddiyana and moola should be done together or in different combinations. By contracting the perineum and, the throat and drawing the abdomen up, the prana flows into the brahma nadi. At the end of inhalation, jalandhara bandha is performed. At the end of kumbhaka and beginning of exhalation, uddiyana bandha is performed (Hatha Yoga Pradipika 2:45-46). It is essential to have the guidance of an experienced teacher when practicing pranayamas to avoid imbalance in the body.

Breath is intimately connected to life. There is no life without breath. Yogis learned how to develop long and deep breathing, which directly increases their energy level and lifespan. The yogic tradition states that each person comes to life with a certain number of breaths. The lifespan is determined by how fast these breaths are used up. Certain lifestyles accelerate the aging process by causing constant stress and emotional charge which speed up the breath and decrease our longevity.

A person who is relaxed, and calm, has a slow breathing rate. A person who is irritated or stressed has a fast rate and shallow breaths. Breath is closely related to mental and emotional states. There is a breath for each emotion. Manipulating the breath through yoga asana and the science of pranayama changes the state of mind and emotions. By bringing awareness to the body and the breath, it is possible to bring the mind into the moment, where the thoughts of past and future are not affecting the present.

When one is constantly in a state of tension, deep breathing is forgotten and awareness of our breath is lost. A sedentary lifestyle also makes the breath shallow unless there is a conscious effort made to breathe deeply. Shallow breathing leads to insufficient prana and oxygen in the body which leads to disturbances in organ and body functioning.

• Breathing consists of three parts.

• Exhalation (rechaka),

• Inhalation (pooraka)

• Retention (kumbhaka).

The most important part of pranayama is the kumbhaka or breath retention. This is done consciously by control of the breath. Breath can be held either externally, after the exhale (bahiranga kumbhaka), or internally, after the inhale (antaranga kumbhaka).

The retention affects the entire brain. It awakens the potential of the brain. When kumbhaka is held consciously,it is also called sahita kumbhaka. When kumbhaka happens on its own, spontaneously, it is called kevala kumbhaka. (Hatha Yoga Pradipika 2:71-73)

The nadis and chakras are purified by systematic breath retention and prana easily enters the sushumna nadi. Prana moving in the sushumna makes the mind still. This steadiness of mind is called the state of manonmani – devoid of thought. (Hatha Yoga Pradipika 2:41).

By breath retention, kundalini is aroused. There can be no perfection if Hatha Yoga is without Raja Yoga or Raja Yoga without Hatha Yoga. Therefore, through practice of both, perfection is attained. (Hatha Yoga Pradipika 2:75-76)

Thus being established in asana and having control (of the body), taking a balanced diet; pranayama should be practiced according to the instructions of the guru (Hatha Yoga Pradipika 2:1)

Pranayama techniques are to be done with a focused mind (Hatha Yoga Pradipika 3:127)

Don't get caught in the thoughts, be in the present moment. Mind body and prana work together.

• Breathe through the nose unless otherwise specified.

• Practice without straining. Progress gradually.

• Practice on an empty stomach, or at least 4 hours after a meal.

• Wear clothes which are not restrictive to allow for comfort and unrestricted movement

Pranayamas described in this book are yogic breathing, nadi shodhana, ujjayi, kapalbhati, bhastrika, sheetali, seetkari, and bhramari pranayama.

Yogic breathing is an efficient way of breathing as it expands the lung capacity. It is a combination of three types of breathing - abdominal, chest and clavicular. It brings awareness of how inefficient typical breathing is and how use of the abdomen and chest muscles enable deeper breaths. Practice abdominal, chest and clavicular breathing separately until you are familiar with the feeling. Then go on to Yogic breathing.

Benefits

• Relaxes the body and calms the mind

• Brings increased energy and vitality

• Retrains the body to take deep, nourishing breaths.

Abdominal breathing

• Lie on your back with eyes closed. Place one hand lightly on the navel to feel the movement of the abdomen with the breath.

• Breathe out slowly and completely, feeling the abdomen drawing inwards towards the spine. . The diaphragm is relaxing back to its position in the chest cavity. Hold a couple of seconds at the end of the exhale.

• Then, inhale slowly and completely without strain, feeling the abdomen rise. The diaphragm is pulled down into the abdominal area, enlarging the chest cavity and allowing the lungs to expand. At the same time, the diaphragm pushes down on the abdominal organs making the abdomen bulge out as the organs are compressed in the abdominal cavity. Hold a couple of seconds at maximal inhale.

• Exhale slowly through the nose, bringing awareness to the abdomen, feeling the abdomen going down into the body. .

This is one cycle. Repeat the cycle 6 times with full awareness on the abdomen.

Chest breathing

• Sit in a comfortable position or sit in sukhasana, easy pose (cross leg) . Place hand lightly on the lower ribs.

• Inhale slowly and as deeply as you can without discomfort, using middle and lower chest only.

Feel the lower and middle ribs move outwards and upwards. Brace the abdomen so it does not assist in the breathing. Hold the breath a couple of seconds.

• Notice that you cannot take a really deep breath using chest alone.

• Exhale as deeply and slowly as you comfortably can, feeling the ribs go down and back.

• Do this 5 times.

Clavicular breathing

• Place one hand lightly on top of clavicle, the collar bone.

• Inhale and exhale using a short almost sniffing breath and without using the abdomen or chest to assist with the breath.

• Notice how shallow the breath is. Feel the clavicle area move.

Instructions for yogic breathing

1. When you are familiar with the feeling of the three breaths above, continue to yogic breathing. .

2. Take a slow, complete exhale without strain. Inhale and feel first the expansion of the abdomen, then the ribs expanding outwards and upwards and lastly the clavicle area expanding.

3. Hold a couple of seconds then exhale slowly and completely, feeling the air leave the body in the opposite sequence, clavicle first, then ribs and lastly the navel drawing inwards.

4. Repeat 5 times, then sit with closed eyes and observe what is happening inside you.

Shodhana means purification and nadi means energy channels. This is a good first technique to be taught to beginners. This pranayama is also a good preparatory technique for meditation.

Sit In baddha padmasana and inhale through the left nostril and hold the breath to capacity, and then exhale through the right nostril. Inhale through right nostril and hold to full capacity then exhale through the left nostril slowly and not forcibly. (Hatha Yoga Pradipika 2:7-9)

One who practices in this way, through the right and left nostrils, alternately purifies all his nadis within three months (Hatha Yoga Pradipika 2:10)

Benefits

• Activates and harmonizes ida and pingala nadi. Brings the body, prana and mental activity into balance. Regular practice helps to calm the mind and reduce anxiety.

• Improves overall health.

Instructions

• Sit in baddha padmasana or sukhasana (cross-legged) or vajrasana, hands in chin mudra.

• Close the eyes. This breathing is slow and with steady smooth rhythm.

Beginner's familiarization technique:

Close right nostril with right thumb and inhale and exhale through the left nostril. Do 10 times. .

Fold the forefinger and middle finger of the hand. Place the little finger and ring finger on left nostril and close this nostril off completely. Breathe in and out through right nostril. Do 10 times.

Let the ratio of inhale and exhale duration through one nostril be of the same duration ie 1:1 eg 4 counts inhale, 4 counts exhale. Count mentally as you practice. Gradually extend the count to 6.

Focus awareness on the breath. It is not to be done mechanically without awareness. .

• When you can comfortably perform the above in smooth manner, with equalization of inhale and exhale count, proceed to next step below.

In this step, progress to alternate nostril breathing. Do for 12 cycles and 3 rounds. .

Gradually extend to 10-20 minutes.

Work toward an inhale to exhale ratio of 1:2. eg count to 6 on inhale and to 12 on exhale.

The kumbhaka below is done only if you have no health concerns at all. Otherwise, do the normal nadi shodhana without the kumbhaka or breath retention.

For the next step, add the breath retention with ratio of 1:1:1. eg Inhale to count of 5, hold for 5 counts, exhale to count of 5. Gradually build up to 1:2:2 ratio.

Pranayama must be practiced gradually without any strain when increasing the duration of the breath or the retention time. .

For more in-depth work, seek the guidance of an experienced teacher.

Ujjayi means victorious.

Closing the mouth, inhale with control and concentration through ida and pingala, so that the breath is felt from the throat to the heart and produces a sonorous sound.(Hatha Yoga Pradipika 2:51-53)

In this technique, you will hear the soft sound of the wind at the back of your throat, audible only to you. The breath is felt from the throat to the heart.(Hatha Yoga Pradipika 2:51). Put your awareness on the sound during the inhale and exhale.

This pranayama, called ujjayi, can be done while moving, standing, sitting or walking. It removes dropsy and disorders of the nadis. (Hatha Yoga Pradipika 2:10)

Benefits

● All works are accomplished by the ujjayi kumbhaka. He is never attacked by phlegm diseases or nervous diseases or indigestion or consumption, dysentery, cough, fever, enlarged spleen (Gheranda Samhita 5:71-72).

Brings clarity, peace of mind, and restful silence

● Effective in regulating the stress level in the body and mind. Recommended for those suffering from hypertension and insomnia, since it releases built up stress.

● Ujjayi helps to synchronize the breath with the movement in asana practice. Breathing with movement helps in getting into some asanas, as well as enhancing the effect of the asana.

● Increases awareness and leads to a meditative state in the asana practice itself.

Instructions

● Sit in padmasana, sukhasana or vajrasana with your back straight and your eyes preferably closed.

● Partially tighten the glottis area the throat as you inhale and exhale smoothly, slowly, and deeply through the nose without straining. You will feel a little tightening of the abdominal area if you are constricting your throat at the glottis. This happens spontaneously.

Do the yogic breath with the ujjayi.

● Listen to the sound of the continuous, smooth stream of air passing through the narrowed larynx on both the inhale and exhale. it sounds like a light snoring sound. It is soft and should be audible only to you.

● Keep the facial muscles relaxed and do not over constrict the throat area.

Do the practice as long as you feel comfortable.

Kapala means skull. Bhati means light. This pranayama is part of the shatkarmas (cleansing techniques) in Hatha Yoga. Perform exhalation and inhalation rapidly like the bellows (of a blacksmith). This is called kapalbhati and it destroys all mucous disorders (Hatha Yoga Pradipika 2:35) The emphasis is on exhalation. Inhalation is the result of the forced exhalation, is spontaneous and not controlled. Exhalation should not be so forceful that it makes you feel short of breath.

Benefits

It destroys all mucous disorders (Hatha Yoga Pradipika 2: 35).

Energizes and awakens the dormant areas in the entire brain

Induces a quiet and receptive state of mind, causing increased clarity of mind.

• Massages the abdominal organs and improves the digestive system.

• Strengthens the abdominal muscles and diaphragm.

Contraindications:

• High BP

Heart conditions

• Recent surgery

• Hernia

• Pregnancy

• Migraine

• Glaucoma

Precautions

Stop if you feel faint or dizzy. It means you are breathing too forcefully. Resume after short rest using less force.

Instructions

• Sit in padmasana or comfortable meditative asana with hands in chin mudra. Breathe only through the nose.

Inhale and exhale rapidly. Initially do one breath per second. Build up the pace and depth gradually as strength increases with time.

The emphasis is on exhalation. Abdomen contracts and goes in and up with the exhale.

Inhalation is passive and happens spontaneously as a result of the forced exhalation.

• Chest and shoulders are minimally involved. .

• Can be practised any time in the day. Wait about 4 hours after a meal. Do not practice too late in the evening as you may have some difficulty going to sleep.

• Initially do 21 breaths and do 3 rounds. Work up to 100 breaths per round very gradually.

When you can do up to 50 breaths a round, proceed to add kumbhaka and bandhas.

At the last exhalation of the round, inhale deeply through the nose and exhale through pursed lips. Hold breath and engage jalandhara bandha, moola bandha, and uddiyana bandha in this order, smoothly and almost at the same time. Maintain for as long as possible, counting the duration of breath retention.

Release the bandha in this order - moola bandha, uddiyana and jalandhara bandha before you inhale.

Do another round and repeat kumbhaka after each round

When finished, sit with eyes closed and focus on the space in front of eyes.

Bhastrika means bellows. This breathing is like the movement of bellows feeding the digestive fire, the jatar agni. Bhastrika with kumbhaka should specifically be practised to awaken kundalini (Hatha Yoga Pradipika 3:122). It quickly arouses kundalini (Hatha Yoga Pradipika 2:66).

Slowly draw in air through the nostrils expanding the stomach. Then throw it out quickly ( the wind making sound like bellows).After doing this 20 times, do the kumbhaka 3 times. He will never suffer from disease and will be always healthy (Gheranda Samhita 5:75-77).

Keep the breath moving with awareness and body steadiness. When the body is tired, then inhale through the right nostril. (Hatha Yoga Pradipika 2:64)

The best time to practice is early in the morning before breakfast. The abdomen is actively involved in this breath, for both the inhale and exhale.

Benefits

• It quickly arouses kundalini (Hatha Yoga Pradipika 2:66)

Improves function of the lungs. Good for asthma, pleurisy, and bronchitis.

• Clears excess mucus and good for chronic sinusitis.

• Improves the digestion and appetite and metabolism as the abdominal organs get a good massage

• Strengthened immune system and nervous system .

• Charges the whole body with pranic energy and vitality.

• Creates a strong feeling of restful awareness.

• Purifies the blood and improves the complexion. You may get skin eruptions in the initial practice as the body detoxes.

It breaks the spiritual knots - chest (brahma granthi), throat (Vishnu granthi), between eyebrows (rudra granthi)

Contraindications

Should not be practiced if you have -

• heart conditions

• high blood pressure

• hernia

• vertigo

• recent surgery

• retina and eye problems

Precautions

• Stop at once if you feel dizzy and, nauseous. Rest and continue to breathe less forcefully with a slower rhythm. • Do not practice on a full stomach. Wait 4 hours after meals.

• Do bhastrika after asana and nadi shodhana but before sheetali and seetkari.

Instructions

• Best done in padmasana, hands in chin mudra keeping the body steady and stable.

• Close the mouth and breathe through the nose only.

• Breathing is done consciously in a relaxed way. The breath has to be sucked in the nose and pushed out with a little force.

Breathe in and out rapidly using only the abdominal muscles, imitating the movement of bellows.

Inhale - suck in air through nose as abdomen pushes out. Inhale should not be so forceful that nostrils get sucked in.

Exhale - through the nose with a little force as abdomen pulls in.

Sound of breath is from the nose and not the throat. It should not be a heavy sound.

• Breathing is rhythmical.

Length of the inhalation and exhalation must be equal

• Chest and shoulder movement is minimal.

• Do 12 breaths (One inhale and one exhale is one breath), one breath in a second. Once you are familiar, increase the speed of the breath, yet keeping a rhythm.

At the end, inhale a deep breath and exhale slowly. Relax for a few moments. Repeat another round of 12 breaths. Start with just 3 rounds.

Increase gradually to 100 breaths a round.

When you can do up to 50 breaths in a round, take a deep slow inhale, hold breath and do jalandhara and moola bandha as long as you comfortably can.

Release the bandhas before you exhale. Take a deep inhale and exhale a few times, then repeat bhastrika for the second round. .

• Keep your awareness on the breathing and abdominal movements.

The wise inhale air through the tongue and practice kumbhaka as described, then exhale the air through the nostrils. (Hatha Yoga Pradipika 2:57). This breath will calm and cool down not only the physical body but the mind also. Avoid this in cool weather like winter time.

Benefits

• Cures an enlarged stomach or spleen and other related diseases, fever, excess bile, hunger and thirst, and counteracts poisons. (Hatha Yoga Pradipika 2:58)

• Will reduce body temperature. Do after asana or after a pranayama which generates a lot of heat.

• Very good for relaxing the body and mind. Effective in stress management and high blood pressure disorder.

Instructions

• Sit in padmasana or vajrasana, eyes closed, hands in chin mudra

• Stick the tongue out a comfortable distance, roll up the sides of your tongue to form a hollow channel, like a straw.

• Inhale slowly and deeply through the channel made by the tongue.

• Focus on the cooling sensation of the breath.

• At the end of the inhalation, bring tongue back into mouth, close the lips and exhale through the nose slowly and deeply

• Repeat for 12 breaths (One inhale and one exhale = 1 breath).

You can gradually lengthen the practice up to 10 minutes if you are feeling very hot.

At later stage, practice breath retention and jalandhara and moola bandhas after a full inhale. Mental counting is done with the ratio of inhale, retention, exhale 1:1:1 progressing to 1:2:2.

By drawing the breath in through the mouth, make a hissing sound, without opening the mouth too wide and exhale through the nose. By practicing this, one becomes a second Kaamadeva (god of love) (Hatha Yoga Pradipika 2:54). He is adored by the circle of yoginis and becomes the controller of creation arid dissolution, being without hunger, thirst, sleep and laziness (Hatha Yoga Pradipika 2:55).

Often done after bhastrika. Avoid this in cool weather like winter time as this breath will cool you down.

Benefits - Same as in sheetali

Instructions

• Sit in a comfortable meditative pose with hands in chin mudra on knees or thighs.

• Bring upper and lower teeth together, lips apart.

• Inhale slowly and deeply through the gaps in the teeth.

• Listen to the sound of the air going in.

• Close the mouth and exhale slowly and deeply through the nose.

• Repeat 10 times.

• Gradually extend practice time up 10 minutes if you are feeling very hot.

Kumbhaka can be added to this technique. After each inhale, hold breath and apply jalandhara and moola bandha as long as you comfortably can. Release bandha and exhale.

Brahmari means the humming bee. Breathe in quickly, making a sound like the male black bee, and exhale slowly, making softly the sound of the female black bee. By this yogic practice one becomes lord of the yogis and the mind is absorbed in bliss.((Hatha Yoga Pradipika 2:68).

When combined with the shanmukhi mudra, you will feel tremendous energy in the body and a deep sense of ananda or bliss within. Practice this after asana, nadi shodhana, bhastrika and before meditation. It is a good technique to use before meditation or sleep.

Instructions

• Sit in any comfortable meditative pose, close the eyes.

• Inhale slowly and deeply through the nose.

• Exhale slowly and gently, as long as you can, making the soft, gentle, low humming sound of the bee. Keep the pitch of the sound low.

• Focus on the soothing humming sound.

• Do 21 times.

Once comfortable with the technique, cover the ears using the index finger as you practice to intensify the sound and focus.

Bhramari with bahir kumbhaka and bandha. At the end of the exhale, hold the breath, apply jalandhara bandha and moola bandha as long as is comfortable. Then, release the bandhas before inhaling. Repeat the exhale with the humming sound and at end of exhale, do bahir kumbhaka and bandhas above. Do 10-21 times.

Brahmari with shanmukhi mudra. See below for description of the mudra. Practice is the same except that the mudra is applied and when bahir kumbhaka is done, close the nostrils by pressing down on them it with the ring fingers. Do 10-21 times.