| Pranayama |
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| To understand others is to have knowledge; To understand oneself is to be enlightened. To conquer others requires strength; To conquer oneself is even harder -Lao Tse |
| Pranayama, breathwork or mastery of prana is an essential part of any yoga practice. To learn the ancient art one should study with a certified yoga instructor. A few techniques will be presented here. Let's take a moment to discuss pranayam. What are the benefits of Pranayama practice? Breathwork brings improvement to the organs and other systems in the body: circulatory, respiratory, digestive and nervous systems. It helps to balance the metabolism as it brings fresh oxygenated blood to the body. When should I practice? The practice of pranayama should be done on an empty stomach. Its excellent to practice before &/or after a yoga session and before meditation. Many people take their breathing for granted; using only the top portion of the lungs. As the mind follows the breathing it is important to allow the breath to nourish our entire systems. Think of the last time you were stressed. How was your breathing? Chances are you were not using the full capacity of your lungs. Take several moments each day to check in with your breathing. Notice how you take the breath in; clarity of mind and relaxation of the body come when you take slow deep breaths. **Working with a certified yoga teacher is important if you wish to truly explore the practice of pranayama |
Durgha Pranayama or the Complete Yoga breath This breathing technique can be done either sitting comfortably in a chair with the hands resting on the lap or lying down; whichever you find most comfortable. As you inhale fill the abdomen up like a big balloon, continuing inhaling until you have expanded your chest completely finally filling the collarbone up with air. Exhale and collapse from the top down; the collar, chest and abdomen; getting rid of everything the body no longer needs. Continue along in this pattern of breathing for several minutes. **Do not practice breath retention if you are pregnant!!! Boxed Breath This can also be done seated or lying down. Inhale to the count of 4 (feel free to use your heartbeat as a counter). Hold the breath in to the count of 4. Exhale to the count of 4. Hold the breath out for the count of 4. Continue along in this fashion: Inhale for 4 Hold for 4 Exhale for 4 Hold for 4 If you like you can add a visualization with this (or any other) technique; with your inhalation visualize beautiful light energy filling the body. Allow the light energy to cleanse and bathe your system as you hold for 4. Exhale and see all pain/toxins leaving you. See all of the toxins permanently banished and no longer allowed into your body as you hold the breath out for 4. Nadi Shodhana or Alternate Nostril Breathing Hold your right hand and curl your index and middle fingers toward your palm. Place the thumb next to the right nostril and the ring and baby fingers close to the left one. Using the fingers gently close off the left nostril and inhale through the right.....taking a long deep breath into the abdomen. Now switch opening the left nostril and close the right nostril off with the thumb.......exhale a long slow breath out of your left nostril. Now the same thing on the opposite side. That's one complete round. Inhale through right Exhale through left Inhale through left Exhale through right Beginners take maybe 5-10 rounds. It is very important to build your pranayama practice up slowly. Maybe begin by doing 1 or 2 minutes a day. Advanced practice is 15-20 minutes 2x a day. Be advised doing extended periods of pranayama work can bring up many issues in the mind/body system; emotional and otherwise. Again it is recommended to work with a teacher who can guide you through any issues and provide you with extended tools for your practice |
| Note: *If you feel tired, dizzy or nauseous at all while practicing lie down on the floor and take slow deep breaths. *Never hold the breath for longer than feels comfortable. Never strain while holding the breath! |
| "Pranayama is what heart is to the human body." BKS Iyengar Light on the Yoga Sutras of Patanjali |
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| "Keep breathing. That's the key...breathe!" Gimli LOTR, Twin Towers |
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