Pranayama is the conscious practice of applying various techniques of breathing exercises to direct our prana, or life force, in the body. By directing our breath in certain ways, we channel our prana in the right way and learn to discipline and master our senses and emotions.
This is the fourth part in a series of eight articles about what “Ashtanga” really means, as derived from Patanjali’s ancient text of wisdom called the Yoga Sutras.
(Asht = Eight, Tanga = Limbs. Not to be confused with Ashtanga Yoga, a practice founded by yoga guru Pattabhi Jois.)
By Sherri Melwani
Like all living things, we need air and Prana (life force) to keep flowing through us in order to survive. When we experience illness, stress and anxiety, the breath becomes short and erratic. Often we may unconsciously hold our breath, which restricts the flow of energy through the body—leaving us chronically tired. However, when we are calm and healthy, the Prana moves freely. We feel balanced and content, and are less reactive and more unattached to the natural ebbs and flows of life.
Prana is the energy behind everything in the universe. Without prana, life will not exist. There are several different types and directions of pranic forces. Prana includes the energy behind walking, eating, sleeping, playing, sharing, digesting, speaking and the like. Moreover, mental vibrations that form thoughts and emotions are also part of our prana flow.
READ Asana, The Third Limb of Ashtanga
The Subtle body
Prana, the vital energy, flows through a sophisticated system— the subtle body—which comprises rivers and streams that are often referred to as meridians and nadis. To appreciate the importance of Pranayama, it would help to understand some basics about the anatomy of the subtle body. Within our body we have five layers (koshas) that are linked, and therefore affect each other.
Just as we have arteries that carry blood in our physical body, we have thousands of tube-like channels that carry the energy through our pranic body. We have three main channels or nadis. The first is Ida, or the left nostril with cooling, moon and yin energies; the second is Pingala, the right nostril with warming, sun and yang energies; and the third is Susumna, the main central channel where energy travels up and down the spine region. The chakras, or wheels of concentrated intelligent energy, are centers of spiritual powers that are affected by how prana flows within our body.
The quality of energy flow through the nadis and chakras greatly affects our perception of the world and our quality of life. Throughout our life, these channels can become blocked, in varying degrees, due to factors such as negative emotions, samskaras (impressions from our past actions), poor diet, illness, lack of exercise and stress. Pranayama greatly assists in releasing these blockages, so that energy can travel through the nadis more freely and we feel revitalized.
Good posture cultivates optimal flow of pranic energy through the chakras. As we align the spine in one straight line, energy can flow through the nadis and chakras freely. Think of a straw, which when bent cannot carry juice as effectively as when it’s straight. For this reason, the asanas are very important as they tone the body to find comfort in sitting with a straight spine, and prepares it for higher practices.
The Practice
To practice pranayama is to open ourselves to our fullest potential. Through the practice of the asanas we learn to control the physical body as well as the astral or subtle body. Just as there are different asanas for various muscles, nerves and glands, there are also many different pranayama techniques to enable the ascension of energy through our system—healing and energizing the body and mind, and opening us to higher wisdom. Pranayama can also be considered an act of tapas (or purification). We remove the obstacles formed from stagnant energy and become more free, vibrant and light.
If possible, commit to a similar time to practice daily when you’re not too tired, so that it becomes a habit. If you feel tense during the practice, reduce the repetitions to bring more ease and comfort to your practice.
The pranayama practice usually involves three types of action: inhalation (Puraka, receiving energy), retention (Kumbhaka, savouring vital forces when lungs are full or surrendering to the energy when lungs empty), and exhalation (Rechaka, releasing impurities).
“The respiratory system is the gateway to purifying the body, mind and intellect”- BKS Iyengar, Light on Pranayama
Prana flows most easily through a healthy respiratory system. Regular practice strengthens pulmonary functions and increases breathing capacity. The lungs, diaphragm, ribs, intercostals muscles and all the other accessory muscles awaken and realize their true potential. When we can take in more oxygen, the entire body becomes most effective as circulation increases, carrying nutrients more efficiently to the brain, muscles, organs and glands.
The benefits of Pranayama
The mind and breath are inextricably linked. Swami Sivananda, in his book, The Science of Pranayama, explains that many illnesses that doctors cannot address can be cured through the practice of pranayama. When the Nadis become purified, the yogi experiences “lightness, cheerfulness, courage, enthusiasm, vigor, good concentration, brilliant complexion, increase in digestive fire, leanness of the body, and the absence of restlessness.”
The mind too benefits through the regulation of breath. Iyengar describes the practice of Pranayama as an art that “develops a steady mind, strong will-power and sound judgement.” If the mind is free from the impurities that block the flow of the prana, then one will obtain clarity, deep peace and contentment. Pranayama also enables meditation, as we learn to direct the mind to a specific task.
The benefits of this powerful practice are expansive and far-reaching and translate into many areas of life. We feel strong mentally, emotionally and physically, and we see how everything is connected.
Two Pranayama exercises for instant calm
Anulomb Vilomb (Alternate nostril breathing)
One of my favourite exercises, and the most efficient nerve purifier as it balances both sides of the brain is the Anulomb Vilomb pranayama. It works directly with the left and right nostrils (ida and pingala). This technique can be done with various counts and visualization, but here is the most basic method for beginners:
1. Begin by sitting comfortably with a straight spine (use an upright chair if you like).
2. Close the eyes and take a few deep breaths.
3. Bring the right hand up to your nose and using only the thumb, block the right nostril.
4. Inhale through the LEFT quietly to your own capacity
5. Using the thumb and ring finger of the right hand, hold both nostrils and retain the breath for just a second or two.
6. Exhale through the RIGHT completely, slowly and steadily. Then, inhale through the RIGHT.
7. Close both nostrils for a second or two.
8. Exhale through the LEFT. (This completes one cycle.)
9. Repeat Steps 6-9 for as long as you are comfortable, ideally for 3 rounds or more.
Calming Breath
This can be practiced anywhere, anytime, with the eyes open or closed. It brings deep calm and is especially helpful in stressful situations and also before sleep. It is also beneficial for those who want to quit smoking.
1. Wherever you are, exhale completely through the nose.
2. Inhale through both nostrils for 4 counts.
3. Hold the breath for 2 counts.
4. Exhale through both nostrils for 8 counts.
5. Repeat at least 12 times for optimal results.
(For those wishing to quit smoking, instead of breathing in and out through the nose, use the mouth for the first few rounds and then switch to the nose when you feel comfortable.)
READ Pratyahara, The Fifth Limb of Ashtanga
Sherriann Melwani is a yoga teacher who teaches in Asia and Europe.
