Breath Becomes Life

Pranayama: The Yoga of Breathing

Rishi Eric Infanti

Copyright © 2018 by Rishi Eric Infanti.

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Breath Becomes Life

Pranayama: The Yoga of Breathing / Rishi Eric Infanti. —1st ed.
ISBN: 9781973190332

Contents
Disclaimer
An Introduction to Pranayama
Rishi’s Path to Pranayama
Connecting to Your Breath
Yoga’s Eight Limbs
A Deeper Look at Pranayama
Pranayama from Classical Yoga Text
Health & Healing with Pranayama
The Science of Pranayama
Effects on the Human Internal Systems
Pranayama for Self-healing
Mind-Body Healing
Pranayama for Stress & Anxiety
Anatomy of the Breath
Understanding Our Breath
Gross Anatomy
The Thoracic Cage
Muscles for Breathing
 Breathing Mechanics & Pulmonary Function
Subtle Anatomy — The Five Pranas
The Five Sheaths
Chakra Essentials
Breath as Subtle Anatomy
Purification of The Nadis
The Practice of Pranayama and Asana
Introduction to Breathing
Costal Breathing
Diaphragmatic Breathing
The Valsalva Method
Pranayama in Asana
Vinyasa: Connecting Breath and Movement
Restorative Postures
Yin Yoga Postures
Preparing for Sitting and Breathing
The Classical Pranayama Practices
Introducing Bandhas into Practice
Introducing Mudras into Practice
The Four Functions of Pranayama
Pranayama Practices
Your Pranayama Practice
Precautions and Contraindications
Preparing Your Environment & Practice Space
Customizing Your Personal Practice
Setting Your Practice Intentions
Scheduling Practice Time
Using A Pranayama Journal
The 30 Day Pranayama Challenge
About the Author
Your Pranayama Journal
 Disclaimer
Health Disclaimer, Liability,
and Indemnity
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“As a fire blazes brightly when the covering of

ash over it is scattered by the wind, the divine fire
within the body shines in all its majesty when the
ashes of desire are scattered
by the practice of Pranayama.”

~ B.K.S. Iyengar

CHAPTER 1
 “Breathing in, I calm body and mind. Breathing out, I smile.
Dwelling in the present moment I know this is the only moment.”

~ Tich Nhat Hanh

An Introduction
to Pranayama

PRANAYAMA IS AN IMPORTANT CONCEPT in the art of Yoga. On the

most basic level, Pranayama is considered an effort directed by the Yogi
towards controlling his breath. And this is the first understanding than
anyone embarking on the process of Pranayama must have. Because the
breath, a giver of life, is an art in itself in learning to control it and the
entrance to other parts of the human existence, be it physical or mental.

However, Pranayama is an engagement that goes beyond breathing. It is

the core of Yoga. The gateway to uniting the body, mind and spirit. This
practice is therefore an investment of time and requires that the mind of the
individual is adequately prepared to do all that matters.

God Creates Man and Gives Him, The Breath Of Life (Genesis Ii, 7) —
Marc Chagall
Rishi’s Path to Pranayama
In 2008, I took a very conscious decision to travel to South Asia; India to be
precise. I wanted to become a better individual who understood his
existence better, and I had discovered that a very efficient way to do this
was through Yoga. My decision must have stemmed from the fact that the
Indians are renowned for their discipline when it came to the art of Yoga.

I had picked Mysore as the city of destination after much research and
nursing the idea of visiting the place for a long time, so that when the time
came to finally embark on this long journey to find self, it was an easy
decision.
 During my time in India, where I spent months learning the art of Yoga
and subsequently improve the health of my mind, the practice of breathing
was especially core to everything I learned from the Yogis there. Before
then, I had engaged the ability of breath properly on the surface, in as much
as I was a proud member of the U.S. Marine Corps. We were tasked to train
our system to breath heavy as we experimented with adapting to CS gas, a
gas that served as a riot control agent. Once, I spazzed out because I lost
control of my breath during training. Although in that moment, I realized
how much breathing air meant to me staying alive and the detriments of its
lack.

But what I had not understood, even when I rose with the help of my
platoon members, was that there was a level of familiarity I needed to have
with the way I took in air as a human. I had been oblivious to the fact that
even though air entered my nostrils of its own accord, I needed to learn to
consciously control it. It was a kind of energy I needed to harness and make
a part of my being.

My Yoga training in India was much different from what I had

experienced as a Marine, regardless of how rigorous it had been then. Here,
it required a lot more intensity of our mental state rather than our physical
conditioning even though it was yet important to our success in becoming a
better Yogi.

The trainings were directed at both our physical and mental conditions. I
would find a lot of people who were not heavily built people, but whom had
an excellent control in the art of Yoga and breathing. It had me revisiting
every form of stereotype I had previously built and discarding them, I
realized that if I was going to get this right, I was going to rewire my
mindset that I was previously trained to have.

Looking back now, I realize how much of my life, time, energy and
money I have spent in learning the art of Yoga, a large chunk of which has
also been directed at my breathing technique — Pranayama . I attended the
Karuna Center for Yoga & Health, spending over two years there. I nursed
the thought of becoming a teacher and guide of Yoga one day. I therefore
invested a lot of concentration and energy on all the aspects of Yoga.
 At the early part of my Yoga classes, specifically in both Iyengar and
authentic Ashtanga training, for each time we had to do the breath control
practice of Pranayama, it felt as if I was taking my last breath and so it was
a big deal at first.

It was upon consistent practice that I realized the rigors of the

Pranayama practice and the essence of breath to human life, especially
since I had to watch my brother as he took his last few breaths into
oblivion. The art of breathing in Yoga is however what this book shall be
instructing readers about and I hope that you have a grasp of everything we
shall be discussing regarding this practice.

In my book, Marine On the Mat , where I wrote about my experiences

practicing Yoga and its eight-limbs, here’s an excerpt from the ending of the
chapter that dealt with my experiences in Pranayama;

“Pranayama, like the Asana limb, is one of the holiest Yoga traditions. It relates more
with my life at the Paris Island depot where every moment spent with co mariners felt
like the last and so the need to spend it judiciously. I have buttressed earlier on the
importance of breath and its connection with the inner aspect of man's physiology. My
candid opinion with the inhaling of the toxic CS gas and its subsequent reaction on me is
that, what we ingest as humans affects our consciousness. It is used to regulate the
activities of the mind and increase concentration. The Prana is the energy gotten from the
intake of air (life), it is the power in the universe that creates, changes and preserves.
It is through the Chakra gotten from the Pranayama that helped me with coping
through my brother's demise and through the ranging circumstances and many traditions
at the USMC recruit depot in Parris Island, I became accustomed to the tentative nature
of life. The Pranayama preaches that to find peace and happiness in life, one needs to rid
himself of all physical burdens. It is upon the finding of this inner peace that he would
use the energy within to form a balance between spirituality and mental focus. The moral
lesson with this limb is to rid one's self of the excesses of human life because what we
ingest determines who we are and how we relate with different things that attracts our
attention. What we bring upon ourselves, determines the magnitude of what we give to
others. What is your take on this?”

Connecting to Your Breath

Considering that breathing is the most important aspect of Pranayama, you
must realize that this is most of what your practice will revolve around as
well – the art of breathing and controlling it .

Pranayama is a Yogic practice that requires you connect all your five
senses to your breath. In breathing, we give life to our being. However,
there are a lot of bodily and mental elements that make the human being.
Pranayama helps you focus on connecting to all of these components,
giving life to them in the process.

Some people do often make the mistake of skipping the process of

breathing during their Yoga practice. You should not fall into the category
of people who make that mistake. For what is Yoga without proper
breathing?

Skipping Pranayama in Yoga is like leaving a huge gap in a person’s

healing process. I cannot overstate the importance of this practice as I
personally realized its importance in my endeavors some years back, even
though my ignorance had been an unconscious one. But it was still
ignorance.

Connecting the breath to your mind releases a lot of negativity from the
human system, as I illustrate in Figure 1, the breathing affects the brain’s
arousal center. How you can go about this practice will be discussed very
much later.
 Figure 1

This is just to raise an insight into why you need to improve your
breathing by creating a connection during your Yoga practice.

Yoga’s Eight Limbs

Yoga is an elaborate art. And perhaps this is why a few people tend to get
lost in some parts of the Yoga system and neglect some . The practice of
Yoga consists of eight different processes also known as the Eight Limbs of
Yoga. Yoga, in a more general view offers individuals a framework on how
to become better humans and achieve whatever purpose we are set out for
in life. The eight limbs are therefore individual guidelines that help you
achieve purpose by maintaining discipline.

Think of them as an eight-step ladder that you need to climb during the
Yoga path in order to reach freedom. Especially of the mind. What this
means is that, each step can be climbed laterally as well as linearly, as you
reach another one for an optimum experience of Yoga.
 Figure 2

But remember that this text focuses much on Pranayama, (the control of
breath) rather than the full eight limbs. I shall however discuss briefly the
eight limbs and what they represent.

Yama
This is the first limb of the eight. It focuses on the ethics of humanity and
discipline mostly, teaching you to be morally upright and treat everyone the
same way you want to be treated. Yama helps you to develop a sort of
bridle. A restraint from behaving wrongly. This limb is split into five sub-
sets that deal with different subjects.

These sub-sets include:

Ahimsa which deals with non-violence ,
Satya which deals with truthfulness ,
Asteya which deals with non-stealing ,
Brahmacharya which deals with moderation ,
and then Aparigraha, which teaches non-covetousness.

Niyama
While Yama deals more with our interactions with the external
environment, Niyama concerns itself with our relationship with our self.
“ni”, in Sanskrit, means ‘inside’. Niyamas are especially important for those
who are looking to self-development and being people with better attitude.
This is because our interactions with the outside world are a co-efficient of
our dealings inwardly and observances.

There are five Niyamas in Yoga:

including Saucha that deals with human cleanliness & purity,
Samtosa that deals with contentment ,
Tapas, dealing with self-discipline ,
Svadhyaya deals with the study of one ’s self and its workings,
while the Isvara Pranidhana considers a surrendering to a
higher authority.

Asana
The Asana requires that the individual is physically involved in Yoga. It
concerns itself with embarking on different Yoga poses that help to develop
a strict discipline of concentration in whatever Yoga posture we may be
taking up.

Asana requires that you maintain a steady position where you would be
feeling no pain, as it may serve as a form of distraction from focusing on
the whole process. And concentration is a core aspect of Asana.

Pranayama
This is the fourth limb and the one we are considering in this book.
Pranayama helps the individual a certain control over their breath, and
subsequently a freedom in the mind and the human system as a whole.

It involves different breathing techniques that ultimately affect the well-

being of the individual and a sense of intimate familiarity with our body.

Pratyahara
Pratyahara means to withdraw from the senses. It is often mistaking for an
individual’s ability to remove themselves completely by being unaware of
the sensory abilities to hear, see, touch, or smell. Instead, it is a practice
that helps you to be more focused on the inward self, by a temporary
detachment from the other externalities of the environment.

We are aware of these senses but have formed a certain type of

conditioning that we are only concerned with what is going on inside — we
push the awareness inwardly. Here, distraction is near-impossible because
we are utterly oblivious to what is going on outside our mind. It therefore
helps to take a proper assessment of our habits and characters.

Dharana
Dharana is coined from two other words, ‘Dha’, which means to maintain
or sustain , and ‘Ana’, which means ‘ something else ’. This requires that
we pick a single thing and focus all our attention on that thing. The previous
limb helps you to get rid of distractions outside the mind, which perfectly
prepares you for Dharana.

However, the idea of Dharana is to keep you undistracted from the

ripples of the mind. As a result, it is more difficult to achieve than the
Pratyahara. You have got to choose a particular object or person and project
a mental image in your mind and then focusing all your attention on
whatever object you have chosen. It particularly deals with the strength of
our concentration.

Dhyana
What we do here is meditate and continue to do so without especially
having to focus on one single object. Instead, we are actually meditating
without any prior thoughts.

However, to achieve this spectacular feat in the Yoga process, the mind
must have been utterly silenced and void of distractions.

Samadhi
The last limb of Yoga, Samadhi, brings the individual to a state of bliss, as
well as an enlightenment of what the world really is. It reconciles the
human with a peace that is void of bias from personal interests and
emotions.

We come to an understanding not because we are extremely happy but

because we can see what really is and we find that we come to an
acceptance of what is. It is often unexplainable but we find that we are
content with this feeling.

The eight limbs of Yoga are interwoven strings that must be unlocked,
limb by limb. It is a practice that requires the uttermost attention of
individuals that want to embark on its journey. But in the end, it certainly
brings you inner peace and a sense of purpose. This way, life becomes more
meaningful to you.

A Deeper Look at Pranayama

Pranayama is a combination of two Sanskrit words, “Prana” and “ayama”.
Prana means “ life force ” and “ayama” means “ to extend ”. Pranayama is
therefore an extension, or drawing out, of the life force. Pranayama, the
fourth limb of Yoga, draws a connection between the active and passive
activities of the Yoga practice.

There is a lot of freedom that comes with learning to control your breath,
which is what Yogis would tell you when practicing; that you take a
conscious effort towards allowing your breath heal your mind. Pranayama
is a powerful life force for meditation in Yoga.

The mind is the major tool for Yoga and cleansing it as much as we can
with our breath makes every process more efficient. Many people embark
on a Yoga program, maybe through a local studio, a gym, an instructional
video or some other form of text, only to discover that they do not reach the
depths of meditation that they want.

Pranayama is a practice that makes you more aware of your breathing

process. Meditation, which is often the end product of the Yoga practice,
cannot be achieved unless there is a control of the life force, which is also
the breath. We must understand that the depth of our meditation during
Yoga has a lot to do with how aware we are of our breathing.

Pranayama is a beneficial process to the individual, seeing that we have

the ability to control our respiratory system more than we may even realize
at the moment. The heart as it is, serves us better the moment we can
harness our breathing.

We often hear of people who become victims of high blood pressure.

Practicing Pranayama gets rid of this possibility. This is because it relieves
the heart of all the burdens that it is carrying currently and steadily eases the
mind into a state of calm.

What is Prana?
Prana is many things. Much of which is used as a general representation
and describes the different kinds of energy and forces in the universe. In the
context of Yoga, it is believed that Prana exists in everything and in
different forms, whether we realize it or not. It is the life force of our sense
of sight, smell, touch, and hearing.

Because our energy comes in different forms including the physical

energy, mental energy, emotional energy, etc... Prana is the bridge between
our real world, the subconscious and our mind.

However, there are different Pranas that have been broadened and
categorized into major Pranas (also known as the Vayus ), depicted in
Figure 3, and minor Pranas (also known as the Upa-Pranas ).
Udana:
Throat to head, upward moving
energy. Speech, memory, intake,
will, effort, mental strength,
balance, sensing, & intelligence.

Prana:
Chest, life giving energy,
vitality, respiration, circulation,
sensory-motor, temperature,
feeling, & thinking.

Samana:
Abdomen, balancing the four
other vayus, digestion,
distribution, nourishing, &
integration.

Vyana:
Whole body (the Aura), Diffused
energy, movement, nerves,
heartbeat, circulation, joints, &
muscles.

Apana:
Figure 3
Pelvis to the feet, downward
moving energy, excretion,
urination, menstruation,
ejaculation, birthing, &
muladhara.

The Five Major Pranas

Apana : the Apana Prana controls the lower area of our body. Parts
that include the kidney, navel, colon, intestines, rectum bladder and
so on.

Prana : the Prana controls the respiratory system and ultimately the
heart by supplying oxygen to the heart from the nostrils. It focuses
 on the heartbeat and the breathing process by monitoring the
quality of air that is passed to the heart.

Udana : this Prana controls the use of senses that are beyond our
five senses. It works around the upper part of the body, especially
the brain. The Udana Prana makes seemingly impossible activities
like levitating possible, although it requires a lot of practice to
control it, most of which requires seclusion.

Samana : this acts as an agent of nutrition in the body, dispersing

all metabolic activities. It basically controls the process of
digestion in the body.

Vyana : this Prana controls circulation of nerves in the body, as

well as voluntary and involuntary contractions of the muscles.
Vyana becomes stronger when the individual develops the ability
to retain his breath. It is the only major Prana that actually flows
throughout the body and not limited to certain parts of the body .

Body segments shown in Figure 4, a deficiency in the major Pranas are

the reason why some parts of the body may refuse to function properly. For
instance, a deficiency in Prana may cause you to lose the ability or yearning
for sleep. Each Prana should be controlled by the means of Pranayama
practices.
 Figure 4

Pranayama from Classical Yoga Text

There are eight classical Pranayamas that are discussed in two major texts
that date back to hundreds of years ago. These are the Hatha Yoga Pradipika
which contains all of the eight classical Pranayamas, and the Gheranda
Samhita, which discusses six of the Pranayamas.

Pranayama in the Hatha Yoga Pradipika

The Hatha Yoga Pradipika is a guide, written by Yogi Swatmarama, an
Indian Yogi in the fifteenth century. It served as a manual that discussed and
taught how to use various Yoga practices like Pranayama, Shatkarma,
Bandhas, Asanas, and Mudras. Although, the Pranayamas were briefly
discussed when compared to the other practices, it still gave little
instructions on how to go about the process.

Here are the eight classical Pranayamas that were discussed in the text.
Sitkari Pranayama
The Sitkari Pranayama was discussed in the second chapter of the text. The description of
Sitkari can be found in the Verse 54:
“Make a hissing sound with the mouth and exhale only through the nostrils…”
The Sitkari is done by arching the tongue in a way that lets the tongue touches the roof of
the mouth. The individual then sucks air from the mouth, with the teeth closed together,
and making the hissing sound.
This practice helps the individual to remove stress and go longer without eating or
drinking anything. Its benefits are highlighted in two more verses.
Verse 55: “She becomes an object of high regard amongst the circles of Yogins: he is able
to create and destroy; neither hunger, nor thirst, somnolence or indolence can arise in
him.”
Verse 56: “By this practice, strength of the body is gained, and the Lord of Yogins,
becomes surely free of afflictions of every kind on his earthly sphere.”

Sheetali Pranayama
This is also described in the second chapter of the Hatha Yoga Pradipika, beginning in
verse 57:
“Inhale with the tongue and perform Kumbhaka as before. Then the intelligent
practitioner should slowly exhale air through his nostrils.”
The text talks about the benefits of Sheetali in one verse.
Verse 58: “This Kumbhaka named Sheetali destroys disease of the abdomen and spleen
and also fever, biliousness, hunger, thirst, and the bad effects of poisons.”

Brahmari Prayanama
Some experts call this practice the Bee Breathing Technique, since the name Bhramari,
stems from an Indian bee of the same name. Still in the same chapter, the author
describes this process, as well as its benefits, in one verse.
Verse 68: “Breathing in rapidly with a resonance resembling the sound of a bee, exhale
slowly, making the humming sound of a bee. By the Yoga, which consists in practicing
thus, there arises an indescribable bliss in the hearts of the best amongst the Yogins.”
The Bhramari Pranayama is especially good for easing the mind of foul emotions and
moods including anger and anxiety.

Bhastrika Pranayama
The Hatha Yoga Pradipika is especially elaborate in its discussion of this practice,
compared to the others discussed above. Yet in the same chapter two. It describes the
whole process in five verses, beginning from verse 59. It encourages the individual to
take breaths in and out as fast as he can. The process is best carried out in the Asana
position.
Verse 60-61: “”Having assumed Padmasana properly, with the neck and abdomen in line,
the intelligent practitioner should close the mouth and breath out the air through the
nostrils with effort, till it is felt to resound in the heart, throat and up to the skull. Then air
should be inhaled rapidly till it touches the lotus of the heart.”
She emphasizes this process again in the two verses that follow, with a little bit of remedy
for tiredness when it comes knocking.
Verse 62-63: “Again, he should exhale in the same manner and inhale thus again and
again…keep the Prana in his body constantly by moving. When tiredness is felt in the
body, he should breath in bby the right nostril.”
Verse 64: “After the interior of the body is quickly filled with air, the nose should be
closed tightly with the thumb, the ring finger, and the little finger.”
The last verse offers the benefits of performing this practice in the way that the writer had
described.
Verse 65: “…This removes disorders rising from excess of wind, bile and phlegm and
increases the digestive fire in the body.”

Murccha Pranayama
This is simply described in verse 69 of the Hatha Yoga Pradipika.
“At the end of inhalation, very firmly assuming Jalandhara Bandha, exhale breath slowly.
This is called “Murccha” as it reduces the mid to a state of inactivity and confers
happiness.”

Surya Bhedana
Chapter two still descries the practice in two verses and the benefits in another verse.
Verse 48: “Assuming an Asana on a comfortable seat, the Yogi should slowly draw the air
outside through the right Nadi.”
 Verse 49: “Then he should practice Kumbhaka, restraining the breath to the utmost till it
is felt from the hair on the head to the ends of the nails in the toes, that is, pervading the
whole body. Then, he should slowly exhale from the left Nadi.”
The benefits are explained in the last verse.
Verse 50: “This excellent Surya Bhedana should again and again be practiced as it
purifies the brain, destroys diseases rising from excess of wind, and cures maladies
caused by worms.”

Ujjayi Pranayama
Verse 51-52: “Closing the mouth, draw in air slowly through both nostrils till the breath
is felt to be sonorous from the throat to the heart. Perform Kumbhaka as before and
exhale through Ida. This removes disorders in the throat caused by phlegm and stimulates
digestive fire.”
The benefits are further described in verse 53 of the second chapter.
“It puts an end to the disease of the Nadis and the Dhatus as also dropsy. Walking or
standing this Ujjayi should be practiced.”

Plavini
The practice of plavini is often likened to taking water in gulps. Only this time, air is
being gulped into the stomach in large abundance. That is, the stomach acts like storage
for the air. This is the reason why some individuals are able to float on the surface of a
body of water.
The practice is described in verse 70 of the second chapter of Hatha Yoga Pradipika:
“Owing to the air, which has been abundantly drawn in, completely filling the interior,
the Yogi floats easily, even in deep waters, like a lotus leaf.”
The eight pranamayas discussed above are considered the classical eight pranamayas and
the Hatha Yoga Pradipika is one of the most complete texts when it comes to the
description of these practices.

Pranayama in the Gheranda Samhita

The Gheranda Samhita is also a classical Yoga manual that was written
around the 17th century. Instead of the usual eight limbs of Yoga (or the
four major limbs discussed in the Hatha Yoga Pradipika), it focuses on
seven folds of Yoga, which include:
Shatkarma - body cleansing
 Asana - body strengthening
Mudra - body steadying
Pratyahara - mind calming
Pranayama - inner lightness
Dhyana - inner perception
Samadhi - self-liberation and bliss

Also, the text only describes six of the eight Pranayamas, unlike in the
Hatha Yoga Pradipika . This can be found in the book’s fifth chapter. Here
are the six classical Pranayamas described in the Gheranda Samhita , as
well as the verses where they are described.
Sitali Pranayama (verse 73 - 74)
Brahmari Pranayama (verse 78 - 82)
Bhastrika Pranayama (verse 75- 77)
Murccha Pranayama (verse 7)
Surya Bhedhana (verse 58 - 65)
Ujjayi Pranayama (verse 69 - 72)

The book ultimately concerns itself with how the body and mind are
carriers and servers of the soul. And that perfection can be achieved by
means of the seven folds of Yoga, including Pranayama.

Pranayama in the Shiva Samhita

The author of this text is unknown but it is one of the major classical texts
on hatha Yoga, together with the previously discussed Hatha Yoga
Pradipika and Gheranda Samhita .

This book contains five chapters. The last chapter of this classical text
echoes the purpose of which it hopes to serve with Yoga.
“Living in the house amidst wife and children, but being free from attachments to them,
practicing Yoga in secrecy, a house-holder even finds marks of success (slowly crowning
his efforts), and thus following this teaching of mine, he ever lives in blissful happiness.”
 The Shiva Samhita text basically advocates for people who keep
families in that they can yet practice Yoga, away from the distractions of
their family members. In it is a list of about eighty-four Asanas, with
methods of controlling the five major Pranas (life-force). It shouts the
efficiency of Yoga as the ultimate means to self-satisfaction. All of these in
five chapters, each having a number of verses.

Pranayama in the Puranas

The Puranas are arguably the most important texts in Indian history and
mythology. Think of it as a national encyclopedia that contains a large
amount of information on different topics. They are composed of verses that
are written in Sanskrit.

Because of its vastness, the Puranas also contain the Bhagavata Purana
that describes the practice of Bhakti Yoga. There are also other sections of
the Puranas that discuss other yogic practices like:
Yama – discipline
Niyama – personal virtues
Pranayama– breath control
Pratyahara – withdrawal of the senses
Dharana – concentration
Dhyana – meditation

This section of the puranas therefore informs, as well as teach, the

individual all the ancient philosophies of Yoga.

Pranayama in the Upanishads

The Upanishads are a collection of texts written in Sanskrit, which also
form an integral of Indian philosophies, especially of Hinduism. There is no
one author of the Upanishads. The ideas progressed in the text border on the
practice of finding self through many means including meditation and other
yogic practices.
 Concerning breath, the Upanishads speak about “Atman” and “the
breather”. It relates these two words to a dominant authority and the
individual respectively. It also likens the human senses to gods, all of which
worship the individual during the process of breathing, thereby helping him
gain an awareness of self. A verse in the Katha Upanishad is quoted thus:
Katha Upanishad 2.2.3 : “The Self sends forth the exhaling breath and draws in the
inhaling breath. All the gods [senses] worship Him who is adorable and seated in the
middle of the breath.”

Here, in the Katha Upanishads, there is an emphasis on the possibility of

finding self through the art of breathing, which in Yogic terms, is referred to
Pranayama.

Pranayama in the Bhagavad Gita

Also known as the Song of the Lord , the Bhagavad Gita is part of an
ancient Hindu literature called the Mahabharata . It is a form of interaction
between an ancient Hindu deity, Lord Krishna, and his prince, Arjuna, for
whom he was his guide. The Bhagavad Gita is a dialogue between these
two.

The same text also suggests Yoga as a means of liberation, known as

Moshka . It tells us that action that is void of desire is required to reach this
freedom. The kind that was exhibited by Arjuna in the text. There are three
other chapters that discuss three different aspects of Yoga.

Karma Yoga establishes what I have said earlier; that liberation is rooted
in selfless action. It is echoed in verse 5.11 of the text:
“The yo g i s, abandoning attachment, act with body, mind, intelligence, and even with
the senses, only for the purpose of purification.”

Bhakti Yoga encourages the reader to embrace Bhakti Yoga as a reverence

to a supreme god. This means that as much as the individual should
meditate and be vast in the grasp of the sacred texts, he must realize that
worship is important to liberation.
Verse 6.47: “And of all yogins, he who full of faith worships Me, with his inner self
abiding in Me, him, I hold to be the most attuned (to me in Yoga).”
Jnana Yoga is rooted in the belief that freedom is in being able to recognize
the Atman and Brahman.
Verse 13.35: “One who knowingly sees this difference between the body and the owner
of the body and can understand the process of liberation from this bondage, also attains to
the supreme goal.”

The Bhagavad Gita basically helps us understand that Yoga, as well as

Pranayama, involve both dedication and knowledge of Yogic texts and
practices and spirituality.

Great philosophers like Gandhi are known to have been guided by the
Bhagavad Gita in their actions and philosophies. He once called the text his
own “spiritual dictionary”.

CHAPTER 2

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind
too will be still, and the Yogi achieves long life. Therefore, one should learn to control the
breath.”
~ Svatmarama, Hatha Yoga Pradipika

Health & Healing

with Pranayama

The Science of Pranayama

Pranayama, is in itself, the science of breathing . A lot of mechanisms are
involved in the practice of Pranayama, especially important organs like the
heart and the brain. Reaching a rhythm while breathing is equally
important. And this is done by focusing on three processes when breathing:
inhaling, exhaling and retaining air . Breath control is achieved by being
able to control these three.
Pranayama is therefore technical in its practice, in that the individual is
required to sit in certain poses, as well as adopt different breathing
techniques for each pose. Much of these practices shall be discussed later in
the book. But first, we shall look at the effects of practicing Pranayama on
the human internal systems (Figure 5) and the enhancement of the
individual’s health as a whole.

Figure 5

Effects on the Human Internal Systems

Gurus, as well as medical practitioners, understand the benefits of
practicing breath control on the internal system. It is therefore not
surprising that some doctors suggest that patients embark on Yoga practices
as a form of therapy.

Pranayama on the Endocrine System

The human hormones become generally balanced once the body begins to
harness its life force. The endocrine system, shown in Figure 6, is
composed of glands that help the body perform their functions well.

Pranayama therefore helps to enhance the function of these glands. It has

also been discovered that Pranayama done well reverses the signs of aging
in individuals by naturally replacing and repairing ‘worn-out’ hormones.

Figure 6

The glands in the endocrine system secrete hormones that impart growth
and metabolism, and the overall response to stress. In this case, Pranayama
puts you in a relaxed mode by balancing your breath and the circulation of
air to various glands that are responsible for controlling this bodily
behavior.

How your body reacts to stress takes a positive turn once you learn to
keep the endocrine system in check. It gets better when you combine the
Pranayama practice with other Yoga practices, including Asana, which
actually requires that you sit in relaxed positions.

Pranayama on the Cardiovascular System

The cardiovascular system, see Figure 7, also known as the circulatory
system, is responsible for moving oxygen and a host of other nutrients and
hormones throughout the body.

Practicing Pranayama therefore provides the system with more supply of

oxygen, as well as the removal of cellular wastes like carbon dioxide. A lot
of deaths have occurred from the failure of the circulatory system and
ultimately the heart.

What Yoga and Pranayama does is to reduce the pressure of blood in

circulation, the heart rate and band frequency. Each cell in the body requires
specific amounts of oxygen and blood such that when it is deficient or
unavailable, the system begins to fail. Adopting proper breathing techniques
help to regulate and transport oxygen to all the cells in the body.
 Figure 7

Yoga puts the individual in a state of both physical and mental activity
that eradicates stress and releases the heart from a state of contraction and
stress.

Pranayama on the Respiratory System

The lungs, in the respiratory system, see Figure 8, are primarily responsible
for absorbing oxygen into the body and returning carbon dioxide to the
external environment. Together with other organs in the respiratory system,
they serve as a core part of the human existence. Life ceases once the lungs
stop to function.
 Figure 8

Breathing exercises are therefore beneficial to the operation of the

respiratory system. The alveoli become opened, letting oxygen enter in
larger quantities. The diaphragm as well becomes stronger from proper
breathing exercises. Pranayama gets rid of all pollutants surrounding the
lungs and releases it from these blockages.

Pranayama on the Digestive System

Indigestion is one of the many issues that the digestive system faces, Figure
9. Some of the health issues we encounter are sometimes the result of faults
in the digestive system. It is like an engine that needs to be properly oiled
and Yoga as a whole practice therefore offers all the lubrication that your
digestive system needs.
 Figure 9

Pranayama on the Musculoskeletal System

Although the efficiency of the musculoskeletal system, see Figure 10,
during Yoga practices has a lot more to do with Asana than Pranayama;
however, the techniques of breathing adopted in any position is yet
important for the desired result. Breathing exercises help to lower the level
of blood lactate in the system.
 Figure 10

Pranayama on the Nervous System

In the nervous system, we have the brain, the spinal cord, the cranial and
spinal nerves. Figure 11 shows a hierarchy of this system, where Figure 12
shows the nervous system in the body. Controlling your breaths mean you
will be able to control the nervous system. Practitioners of breathing
exercises experience an essence of freedom afterwards.
 Figure 11

The brain remains in a state of disorientation because there aren’t equal

flows of air in the two nostrils. And what Pranayama does here is to release
the brain from all forms of blockage by creating a balance in the breathing
process ongoing in both nostrils. The mind ultimately becomes relaxed once
this balance has been found.

Figure 12
Pranayama for Self-healing
The journey to self-healing of the individual begins with Pranayama. Breath
is like a potion that treats the body and the mind from ailments that affect it.
It is “life” before “the life”. The peace that comes from Yoga in itself is
another form of healing. And with Pranayama, you are your own physician,
with just a single pill, which is your breath.

Have you ever realized that more often than not, your breath is subject to
what emotions you are feeling at the moment? Your breath is different when
you are happy, sad, angry, and content. Having full control over your breath
helps you achieve control over your emotions. Practicing deep full breaths
is the first way to this. Visualize yourself like the vibrant woman in Figure
13.

Figure 13

Here’s a simple practical guide on how to self-heal with your breathing

during Pranayama.
Anuloma Viloma Pranayama Technique for Self-
Healing
Yuval Samburski describes the Pranayama technique for self-healing as
thus:
“Sit in any comfortable seat that allows your spine to be erect, with your head over your
tail. Place the back of the left palm on your left thigh, bringing the index finger and
thumb together in Dhyana mudra, the mudra of wisdom, see Figure 14. Dhyana mudra
dilates the bronchi, increases the oxygen carrying capacity of the red blood cells and also
improves concentration.

Figure 14

Lift the right arm and bend the right elbow, keeping the elbow tall in air, creating space in
the right lung. Fold your index and middle fingers and place the thumb on the ridge of the
right nostril and the ring finger on the ridge of the left nostril. If folding the index and
middle fingers proves difficult, keep them straight, and place their tips on your third eye
point, in the middle of your forehead right above the eyebrows. Close your eyes.
Close the right nostril and inhale forcefully through the left then close the left nostril and
exhale forcefully through the right. Then reverse: close the left nostril and inhale
forcefully through the right, then close right and exhale forcefully through the left. That
was one round. Going faster or slower is ok, as long as you inhale and exhale fully and
vigorously.
Start with two sets of twenty rounds, with a minute or two of rest and observation in
between sets. Sitting and observing between the exercises might be the most important
part of the practice, so don’t rush it. Each week you can add another ten rounds, not
exceeding two sets of fifty overall. Always feel free to DO LESS but DO NOT DO
MORE.
This exercise could be intense, so if you feel dizzy or if something does not feel right,
take a break, and try fewer rounds next time.
Anuloma Viloma brings large amount of oxygen to heart, brain and lungs capillary and
expels residual air from the lungs. It clears the sinuses, strengthens the immune system,
reduces cholesterol levels and eliminates migraines (as prevention – do not do it while
having a migraine!). It vibrates the brain and heart, bringing clarity to the mind and
fighting depression. It promotes inner peace, a sense of bliss, like you are smiling from
within, everyday falling in love with life all over again.”
Mind-Body Healing
The wonders of Pranayama are endless. And one may often wonder how it
is possible that this process has a way of affecting both the physical and
emotional aspects of our being. Pranayama is a carrier of peace and calmer
to the human mind, healing it, as well as the body.

Foul emotions send the body into a frantic state, making your thought
process very distorted. It is not an uncommon thing to find that many
people make bad decisions stemming from the distortion of their mind.

Figure 15

However, what the control of your breath helps you achieve as a

practitioner is a calming balance in your mind and body, individually and
coupled together. Figure 15 depicts an image of what balance may feel like
in yourself. The Chakras are regulated and the thought process as well.

Proper breathing allows us to communicate with the muscles and tissues

in the diaphragm, rather than the ones in the chest. The state of the mind is
calm because there is a sense of security in the individual and in turn places
you perfectly for other Yoga practices such as meditation. This is because
meditation cannot be successful if the mind is in a turbulent state.
Pranayama for Stress & Anxiety
Tackling stress and anxiety with Pranayama requires that you direct efforts
toward improving your exhaling abilities. This should not be a rushed
activity, instead a solution that lasts over a period of some days.

However, here are some basic techniques for controlling stress and
anxiety.

The Balanced Breathing Technique:

This is also known as Sama Vritti and is helpful in putting your mind in a
more concentrated state. It requires that you lay on your back.
Close both eyes and focus your concentration on your breath. Remain in that position for
a while.
Then start inhaling by counting to 4, as well as exhaling, using the same count. Just make
sure that both your inhalations and exhalations meet up to each other in length.
After some time practicing this process, you will be required to reach higher figures, until
you start to feel an unmistakable relaxation of the body and your mind.

Abdominal Breathing
Like I said earlier about breathing, stress makes you breath from the wrong
place. Abdominal breathing, also known as Adham Pranayama , puts you in
a better emotional state.

Lie down, with your face facing up. Place both of your hands on your stomach. Like the
previous technique, close your eyes and focus on your breath till you become aware of it.
The idea here is to push a bulk of your breath into your stomach, so much that you will
feel the rise of your stomach as you do so.
When you inhale, you feel your stomach rise underneath your palms. And when you
exhale, you feel it return to a much lower state. Repeat this process for about ten minutes.

Pranayama for Sleep Disorders & Insomnia

We often find it difficult to sleep at night or any time for that matter.
Insomnia can be caused as a result of stress or other issues in one’s private
life. Things that we are often finding difficult to deal with. These things
therefore translate into many sleepless nights, or waking much earlier than
we are supposed to when we try to sleep, see Figure 16.
 Figure 16

The Left Nostril Breathing Technique

This is a breathing technique that requires the practitioner to inhale and
exhale from the left nostril. The right nostril is blocked with the right
thumb.
You will then breath from the left nostril with the eyes closed.
Try this process for as long as possible, until you feel a calming sensation in your body
and mind.

7-2-11 Relaxing Breathing Technique

The numbers 7, 2, and 11 actually represent different counts in breathing
here.

During inhalation, we breath in on seven counts, holding the breath in two counts and
then exhaling afterwards in eleven counts.
Continue the process until it calms the nervous system and eases you to sleep.

Controlling your breath and breathing properly helps you to send stress and
all that is bothering you out of the body and mind. It takes your mind off
issues and focuses your attention on breathing.

CHAPTER 3

“Breathing has the dual nature of being both voluntary and

autonomic, which is why the breath illuminates the eternal inquiry about what we can control
or change and what we cannot.”
~ Leslie Kaminoff
 Anatomy of the Breath

Understanding Our Breath

Everyone knows that we need to breath if we are to remain alive, but not
everyone understands that breathing is actually an interesting activity in our
existence that we can form a conscious relationship.

Many people aren’t aware of the passage of air through their nostrils
down to their lungs. But you can actually feel all the mechanisms of
breathing when you pay close attention to it. And understanding how to do
this as a Yoga practitioner helps you to practice Pranayama more efficiently.

As unconscious as the art of breathing looks on the surface, we can exert

utter control over the whole process. But before breath control or awareness
comes an understanding of breathing and its mechanisms.

Gross Anatomy
We shall begin the gross anatomy of breath by looking at the organs
responsible for aiding the breathing process. This is in a bid for you to have
an understanding, as well as recognition of how the organs work.

Breathing Organs
The Nose
As it is, the nose is what comes to mind first when we mention breathing.
Perhaps, you have tried to cover both nostrils before and you suddenly
discover that you could not breath anymore. Or perhaps you just learned it
in your early education while you were younger. However, the nose is a
core part of the system of breathing, and is more pronounced because it is
situated externally.

We take in breaths through our nostrils. It exists in different sizes and

shapes in every person. Also, some people tend to breath more comfortably
from one nostril than the other. You may have also noticed the bony
structure that separates both nostrils.

Then we have another part of the nose called the sinuses, which play an
important function in the breathing process during Yoga. They exist on both
sides of the nose and serve as a form of air conditioning of the brain. Our
head and thinking becomes clearer when the sinuses are well aired. Proper
breathing expands the sinuses, allowing a reasonable amount of air to
cleanse it and function properly.

The Pharynx
The pharynx is a form of passage for air, as well as food, from the mouth
and nose to the lungs. There are two tubes, known as the Eustachian or
auditory tubes connecting the ears with the nasopharynx. It also consists of
lumps of lymphatic tissues known as tonsils. The tonsils, especially the
adenoids in the case of breathing are important when taking in air so that
when they become swollen, it is very difficult for breath to pass through
from the nasal cavities. People with swollen adenoids may therefore resort
to crash breathing – breathing from the mouth.

Larynx
The larynx, also known as the voice box, is closely connected to the
pharynx and particularly located just below it. It contains the glottis and
vocal cords responsible for producing sound. Air produced during
exhalations pass through the epiglottis, making the vocal cords tremble
gently.

Lungs
The lungs are located inside the chest, one on the left and another on the
right. The lungs are made up of different parts known as the lobes. The
lungs help to transfer the air that we breath to the red blood cells. The lungs
are also responsible for regulating the pH level of the blood. It does this by
also regulating the amount of carbon dioxide that is present in the body at
any given time.

Trachea
This is also known as the windpipe. You may then realize that this alias says
a lot about the importance of this organ. The trachea is wide and empty-like
tube, about four inches long, that connects the larynx to the lungs. It carries
air in and out of the body system during breathing.

It is made up of several rings of cartilage, containing a moist tissue

known as mucosa. The trachea is a flexible membrane that expands and
contracts during inhalation and exhalation.

The Mouth
The mouth also serves as an airway during breathing. This is particularly so
when we require more air than can pass from the nostrils. You realize this
when you are panting and gasping for air. It also becomes necessary to use
the mouth in breathing when we are suffering from nasal disorders or
problems like when we come down with a cold. Mouth breathing, however,
is a part of certain yogic breathing practices.

How It All Works

At the end of the day, all of these organs are not lone rangers in our body
system. They work in co-dependence of each other. You must realize that
no one breathing organ is more important than the other.

In the practice of Pranayama, there should be no notion such as this.

Instead, you must try to bring all of them into agreement with each other for
an optimum experience of your breath control.
Here is a description of how breathing takes place inside our system.

Inhalation
Inhalation is the process of breathing in air. During this process, there is a
contraction of the diaphragm which causes it to move downward as a result.
This inhalation also creates more space in the lungs, allowing it to expand
instead. The air being drawn from the nose, or mouth in other cases, moves
from there, and travels through the trachea before stopping at the lungs,
where it branches into the bronchial tubes and ultimately into the air sacs in
the lungs.

Like I said earlier, the lungs help to transfer the air into the red blood
cells. This is what happens next, the oxygen drawn is carried from the air
sacs into the blood.

Exhalation
This is the process of breathing out. In this case, there is a relaxation of the
diaphragm and upward movement into the chest. As soon as the chest
begins to contract resulting to less space around the area, carbon dioxide is
then pushed out of your system through the nose or mouth.

To experience these two processes described above, you can try this on
yourself quickly.

Place a hand on the area of your stomach underneath the sternum. Inhale
deeply. As you do this, you would notice the slight enlargement of your
stomach, indicating the drop of your diaphragm to a lower position. And
when you exhale, things begin to fall back to the way they were; your
stomach returns to its original position and the diaphragm moving back up.

The Concept of Residual Air During Breathing

As an adult, you are likely to breath in and out in about sixteen or seventeen
times every minute. At the end of each minute, researchers claim that about
a half liter of air is taken in and out from the nose.
 However, you must understand that not all air drawn during breathing
leaves your nose and travels to the lungs. There is the residual air that stay
back in each organ, including the nose (or mouth), trachea, larynx and so
on. This residual air does not participate in the exchange of gases.

And researchers also note that the less deep the breathing, the more the
amount of residual air in the breath. This is one of the reasons why Yogi
practitioners tend to advise deep breathing in yogic exercises.

Volume and Rates

Respiratory Minute Volume
Also known as minute ventilation, the respiratory minute volume is the
amount, in volume, of air that is inhaled or exhaled from the individual’s
lungs in a minute. Volumes of breath are often in proportion with the level
of carbon dioxide that is present in the body.

Researchers say that the regular volume of air present in humans is

around five to eight liters every minute. As a result, the body tends to
regulate the homeostasis of the system with respect to these volumes.

Respiratory Rate
Respiratory rate is the number of breaths that a person takes every minute.
Measurements of the respiratory rate are often done manually by counting
the number of times the chest rises during a period of rest. Adults are
known to take about twelve to eighteen breaths per minutes, while people
below the age of eleven tend to breath for more number of times in the
same minute.

Health wise, the state of the individual’s emotions has a lot to do with
the rates and volumes of breath and how it subsequently affects the health
conditions. People suffering from pneumonia, anxiety, stress, lung and heart
failures are usually victims of an abnormality in the rate of respiration. The
normal respiration rate for any individual should fall between 12 and 25.
Anything less than the lower limit or higher than the upper limit of 25 is
deemed abnormal.
 Cultivating a habit of embarking on yogic breathing exercises in
Pranayama helps the individual a lot with regulating both the respiratory
minute volume and the respiratory rate.

The Thoracic Cage

The thoracic cage is also known as the rib cage and makes up part of the
chest area. The thoracic cage is responsible for protecting vital internal
organs that are located in the thoracic and abdominal regions from outside
elements.

It serves as the bony protector of the heart and lungs. It consists of

twelve pairs of ribs, twelve pairs of the thoracic vertebrae, the sternum, and
coastal cartilages. It is especially important for breathing.

Thoracic Cage During Breathing

The thoracic cage aids your breathing by utilizing the muscles that can be
found between the internal and external intercostal cartilages. When you
take in breath during inhalation, the thorax cavity enlarges as the ribs shoot
upward.

Some experts like to call this process the diaphragmatic rib cage
breathing. Simply because the diaphragm is connected to the lower portion
of the rib cage. During inhalation, the muscles in the front of the abdomen
contract to stop the stomach from shooting upwards.

As a result, the stomach shoots against the diaphragm bottom, causing

the bottom of the rib cage to lift too. While this is happening, the ribs shift
from the body, broadening the lungs and the thoracic cavity.
Muscles for Breathing
The muscles responsible for breathing are equally as important as the
organs themselves. These muscles are also known as the respiratory
muscles or breathing pump muscles. They make up the semi-rigid bellows
surrounding the lungs.

Respiratory muscles are also responsible for expanding or compressing

the thoracic cavity. The muscles responsible for the expansion and
ultimately inhalation are known as the inspiratory muscles, while those
responsible for the contraction and exhalation are known as expiratory
muscles. The following are the respiratory muscles in the body.

The Diaphragm
The diaphragm is the major muscle responsible for inhalation. It is
connected to the lower ribs and the lumber vertebrae in the spinal cord.
During contraction, the diaphragm compresses and moves downward into
the area of the abdomen.

It ultimately separates the thoracic cavity from the abdominal cavity

using its dome-like structure. Actions like vomiting and defecation are
aided by the diaphragm. It does this by applying pressure on the abdominal
cavity.

Intercostal Muscles
Intercostal muscles are located in the areas between the twelve pairs of ribs.
The intercostal muscles are either internal (inner surfaces of the ribs) or
external (outside the surface of the rib). These muscles are helpful for
certain movements like pushing, lifting, or pulling by making the rib cage
rigid during these movements.

Expiration (Exhalation) Muscles

Because exhalation requires less energy than during inhalation, the muscles
do not really much work required for the muscles to function. They are
mostly found around the abdominal wall.

When the breathing is deliberate, like in Pranayama, the muscles are

more functional and tend to put pressure on the diaphragm thereby pushing
it into the thoracic cavity. Otherwise, exhalation becomes more voluntary
and as a result of the lung and rib cage recoiling from the efforts of
inhalation.

Breathing Mechanics & Pulmonary Function

Pulmonary breathing consists of mechanical actions that make sure there is
an interaction between the external environment and the lungs. During
inhalation, oxygen is drawn into the body while carbon dioxide is breathed
out during exhalation. The mechanics of breathing with respect to the
pulmonary function comes about as a result of a difference in the pressure
between the lungs and the atmosphere.

Pulmonary breathing requires that the chest is flexible enough so that it

is able to contract and expand during the process of respiration. This is
because the lungs do not have muscles and therefore do not have the stand-
alone ability to begin any volume changes. As a result, they take cues by
following the movement of the chest.

When you take in breath, air from the atmosphere travels to the lungs,
because this external air has a much higher pressure than that of the
intrapulmonary pressure. And for gases to be exchanged in the system there
need to be a change in the intrapulmonary pressure.

Subtle Anatomy — The Five Pranas

Although we have briefly touched on the five major Pranas in the first
chapter, we shall discuss them more in more depth in this chapter. Prana, as
was mentioned earlier, is the life force. But we are often unaware of this
Prana.
 What then gives us this control and awareness of the Prana in Yoga is
through breathing, both inhaling and exhaling. Breathing properly helps the
individual unfold the power and vitality of the Prana through Pranayama.

Each of the five Pranas are a pathway into light. They are Vayus , known
as the “ power of air ”. The Pranas are believed to rule over every part of
our body and presence.

Apana Vayu
Located in the lower part of the abdomen, the Apana Vayu is responsible
for everything that flows out of us, whether as liquids, solids, or thoughts .
It makes sure that there is a right elimination of waste product from our
system.

People having issues with constipation are having issues with the
downward direction of the Apana Vayu. Ladies with abnormal menstruation
cycles, as well. There must therefore be reconciliation with Apana so that
these areas can perform their duties well in our system.

This convenience can be achieved by breathing all the way down the
spine and the Root Chakra, before exhaling through the lowest part of the
body, the legs and the feet. As a result, there is an immediate attachment to
the Earth again so that there is a sense of security within the individual
again. People often confronted with foul emotions like stress, anxiety and
fear become relieved again.

Samana Vayu
This is the Prana that deals with digestion. And this does not refer to just
food or drinks that we take, it concerns abstract things like the information
we absorb from listening to people, news, society, or read in publications.
Having issues with Samana Vayu, there is the issue of indigestion of both
food and abstract or emotional things.

In the case of food, people are faced with having to digest their meals
too quickly or not have it digested at all. While in the case of emotions, the
individual is often unable to reconcile or forget all the bad situations they
have experienced, or deal with the current bad news they have just heard.

Samana, when harnessed, therefore helps us to eat and assimilate that

which we need and is of benefit to our wellbeing and existence as a whole.

Prana Vayu
This has a different meaning to it than the general Prana, which we
commonly refer to as “life force”. This concerns itself with the quality of
things that we are feeding ourselves with. It also deals with the state of our
mind at any giving time. Do we have the capabilities to withdraw from the
senses, as in Pratyahara?

When there are issues with the Prana Vayu, the individual finds it
difficult to focus on meditation. This is evident in humans who prefer to
chase after vain things that the body or mind does not need. The
practitioner achieves this Prana by means of inhaling into the “Third Eye”
and find a peace that shadows the mind, easing it from all the tension and
stress. Until then, the practitioner would not be able to embark on his
internal journey to freedom.

Udana Vayu
Udana deals with the upper part of the body and its upward movement. It is
relatable to the physical growth of children as the leave childhood and in
the reduction in size of older people who are aging. When the Udana Vayu
is present in the individual, there is also a certain development in the mental
capacities of the individual and stagnancy when it isn’t.

People who are deficient in Udana tend to be easily satisfied with

remaining in a place for a long time, like a job where they have no shot at
getting promoted in, or the stability of a home life in one or few locations.

In the practice of Yoga, its deficiency is evident in practitioners who

experience trouble raising their head high or keep their bodies in an upright
position. Breathing the Udana into existence requires that we breath from
the base of the spine up to the throat.

Vyana Vayu
This is the Prana of circulation; helping foods that we take in reach all the
places where they are needed. People with a stable Vyana often have the
ability to think well and express whatever they are thinking. Vyana Vayu
actually helps the other Pranas function properly, seeing that it is able to
reach all places in the body.

Vyana requires that the practitioner inhale to the heart and then exhale
from the hands by letting the air course through the arms.

The five Pranas are essential for the individual to connect the body and
the mind and keep them in attunement with each other, for this is one of the
goals of Yoga and Pranayama as a practice.

The Five Sheaths

Put in proper Yoga terms, the five sheaths refer to the five Koshas. The
practice of Yoga helps us to reach a connection with our body and mind. It
therefore proposes that for a whole healing to take place on the practitioner,
she needs to realize the five sheaths of self.
 In yogic literature, especially the Taittiriya Upanishad, the individual is
believed to have five sheaths that are embedded underneath each other, and
serve as a cover for the soul. The soul is like a gift with five wrappings,
which must all be unfolded before reaching it.

It is however important to understand that as much as these layers are

embedded in each other, they cannot be separated as the events that take
place in one sheath has a direct effect on the other sheaths.

1. The Annamaya Kosha — the Physical Sheath

This is known as the Annamaya Kosha , the name Annamaya consists of
two other words; Anna which means “food” and Maya which means
“contains” or “made of”. It is the most touchable of all the layers and
therefore the one which we are most aware of. However, unless the
individual is a practitioner of Yoga, she is still oblivious as to what is
happening in the body.

The physical sheath refers to our bones and muscles. As it is, this is the
layer that most Yoga practitioners are especially focused on. Working on
this Kosha helps the individual to reach a balance and strength in parts of
her body. She becomes aware of the kind of food she takes and its
importance to certain parts of her body.

2. The Pranayama Kosha — the Energy Sheath

This is the Pranayama Kosha . Unlike Annamaya, it can only be felt.
Which may explain why some practitioners tend to abandon it during their
Yogic exercises. But like I said earlier, each sheath cannot be separated
from the others if you are to reach a union of your mind and body in Yoga.

The practice of Asana together with Pranayama brings about the

Pranayama Kosha. It releases the Prana, the life-force or energy, into the
body. You become aware of your own breath and meditation is easier.
Having the Prana in the system makes the individual feel a bust of energy
through breathing.

The focus of this energy is on the control of breath. An unstable breath

also results in an unstable Prana. But harnessing the breath and channeling
it into all the right places makes the mind at peace and eases the rest of the
Yoga practices of the eight limbs.
3. The Manomaya Kosha — the Mental Sheath
The mental layer is also known as the Manomaya Kosha which enables the
individual to reason, think and imagine various things. It relates directly to
the mind and the individual’s thought processes. This sheath helps the
individual to find meaning from all that is happening around her.

However, some of use may dwell in this sheath more than the other
because of our inability to handle certain emotions. Practicing Yoga
therefore serves to help us reach stability in our mental state. People often
find out that when they begin Yoga, they are able to handle fear and anxiety
better than before when it clouded all the decisions they made out of life.

4. The Vijnanamaya Kosha — the Wisdom Sheath

Known as the Vijnanamaya Kosha , the wisdom stimulates an awareness
that comes from within, including intuition and conscience. This layer
carries a deeper sense of internal knowledge, away from the feelings and
thoughts. Which is why in Yoga, certain practices help to lower the rumbles
of the Manomaya Kosha (mental sheath) so that we can listen to things like
our intuition and let it lead us to the truth.

5. The Anandamaya Kosha — the Bliss Sheath

This is the Anandamaya Kosha . It is the deepest layer of all the layers and
therefore more oblivious to the practitioner than the others. Connection with
the bliss sheath therefore requires a thorough Yoga practice, which is well
worth the effort. This is because here, you find “bliss” in the form of
freedom and fulfillment in whatever you find out about yourself at the end
of the day.

The individual becomes more conscious of her being and takes

satisfaction in it. Examples can be found in the joy that you feel from the
things you do like writing, public speaking, acting, or painting. Whatever
gives you joy and freedom. However, you may be unaware of this bliss
sheath until you embark on a Yoga practice.

Coming to an awareness of all the sheaths through Yoga raises the dust
from your life and makes it more meaningful and purposeful. How difficult
they might be, it is always a wonderful thing to become aware of all the
Koshas.

Chakra Essentials
Chakras are energetic centers from which energy in the individual flows
through. In Sanskrit, the word Chakra actually means to “wheel”. In Yoga
practice, it is referred to as the “wheels of energy throughout the body”.
The 7 Chakras
Chakra 1
This is the Muladhara and also known as the Root Chakra . It can be found
at the base of the spine and connected to the head. It is regarded as the
foundation of life and forms the base of the stability of the individual.
People with stable feelings and fearlessness, and security have them as a
result of the activeness of the Root Chakra.

Chakra 2
This is the Svadhisthana . It is the energy center for pleasure and creativity.
Located in the navel, above the genitals, it allows the individual seek
pleasure through several forms. Especially from sexual related activities.
Also, the expressions of our creativity are as a result of an active
Svadhisthana.

Chakra 3
People with active Manipura often feel confident and possess a high self-
esteem. It is located above the navel and connects to the breastbone. Other
emotions associated with this chakra include self-worth and positive
thoughts about one’s self.

Chakra 4
The Anahata is the connecting chakra between the spirit of the individual
and his mind. It is located just in the center of the chest. Our connection
with love stems from this chakra, as well as the ability to feel joyful,
compassion for others and be loved by others.

Chakra 5
This chakra, the Vishuddha is responsible for the individual’s ability to
communicate our deepest truth to others and do so very clearly. It is located
in the throat.

Chakra 6
This is the Ajna Chakra . It is located on the forehead, between the two
eyebrows. Yogis refer to this as the “third eye”. It is the energy center that
stimulates intuition and an inner knowledge of certain issues. It is referred
to as the “third eye” because it shows the individual’s ability to see ahead –
the bigger picture. Other emotions associated with this chakra are
imagination and wisdom.

Chakra 7
The Sahaswara Chakra is located at the top of the head. When this chakra is
active, we become enlightened and there is a connection with the spirit. It is
like the last sheath where the individual experiences pure bliss and a
connection to her spiritual self.

The Importance of Our Chakras

The chakras as energy centers have a connection with the major nerve
centers present in the body. Every chakra in the body contain nerves and
organs. They are also linked to the mental state of the individual. Keeping
them functioning, as you can see, is of uttermost importance to the
individual. The chakras exist in the physical as well as they exist in the
spiritual.

So, you cannot afford to have one chakra not functioning while the rest
are overworking themselves as they won’t perform their duties as they are
supposed to. When energy is blocked from any of the centers, there is a
tendency that the parts of the body corresponding to that chakra would shut
down and causes the individual to be sick.
 Balancing and harmonizing the seven chakras can therefore be achieved
by channeling the movement of Prana in the body by performing
Pranayama.

Breath as Subtle Anatomy

Prana courses through the individual’s body, reaching all the five sheaths
through subtle energy channels called the Nadis. The word Nadi is formed
from a Sanskrit word nada which means motion . The Nadis are invisible to
the naked eye, but are here as subtle energy channels, they carry the breath
or life force to the body of the individual. They also give strength to the
lungs and the heart for movement.

The Nadis are closely connected to the nervous system as well as the
chakras, which are the energy centers in the body. There are over 72,000
Nadis present in different parts of the body. However, there are three major
Nadis that almost every text of Yoga approves, as shown in Figure 17.

Figure 17

Ida
Ida, in Sanskrit, means “comfort”. It is connected with the right area of the
human brain and the left side of the body. It is the feminine energy often
related to the moon and therefore lunar energy. It is responsible for carrying
life energy that purifies the mind, controlling all the mental endeavors of
the individual. Ida begins and also ends to the left of the Susumna, stopping
in the left nostril. It is also associated to the left testicles of the male
individual.

Pingala
This Nadi begins and ends to the right of the Sushumna Nadi. The Pingala
is associated with the sun and heating, whereas Ida depicts cooling. Pingala
flows through the right nostril of the individual. It goes in for an hour and
leaves for an hour, when the individual is busy with other activities. It
activates the left side of the brain. To make this Nadi active, the Bhedana
Pranayama practice is most suitable.

Sushumna
The Sushumna Nadi forms a connection between the root chakra and the
crown chakra, coursing through the spine. The Sushumna becomes active
when breath travels through both nostrils. This can be done especially
through Pranayama practices. As the Sushumna moves throughout the
spine, it shows that there is also a movement of Prana through the other two
Nadis.

Purification of The Nadis

Pranayama is the ultimate action required to purify the Nadis by breathing
in life energy throughout the body. However, to begin purification, the
individual first takes up an Asana position, becoming very firm in whatever
posture she chooses.

To flush the dirt away from the Sushumna, the individual should be in
the Padmasana, or a comparable more comfortable seated position with an
elongated spine. As Pranayama is about retaining breath too, she should do
so after inhaling breath from the left nostril for as long as possible, before
exhaling through the right.
 She should repeat the process in a reverse order, where she draws in air
through the right nostril, and hold the breath for as long as possible, then
exhaling through the left nostril. The Nadis become more purified and
active than before when this process is practiced by the individual over a
period of time.

CHAPTER 4

“Breath-centered asana practice and Pranayama are among the greatest

gifts from the Yoga tradition to help us
maintain our physiological and metabolic
health and well-being,
balance our emotions, and clarify our minds.”

~ Gary Kraftsow

The Practice of
Pranayama and Asana

Introduction to Breathing
Breathing is the connection between the conscious and the unconscious
parts of the individual. The act that brings about a union between the mind
and the body. On the most basic level of an ordinary individual – one who
isn’t into the practice of Yoga – breathing is an involuntary action, the kind
that such individual does not believe she should be aware of.

But what she does not know is that breath is the pathway to freedom, a
clarity of the mind, a better mental state, and an overall action that can
ultimately be affected by the individual’s conscious actions.

Costal Breathing
This is a type of breathing that requires the movement of ribs to enhance
both inhalation and exhalation during breathing. The muscles responsible
for costal breathing are the intercostal muscles (both internal and external
intercostals) and the spinal erectors. This breathing process allows the
individual to concentrate on all borders of the ribcage by expanding it
during inhalation and compressing it during exhalation.

Another thing that costal breathing does for the individual is that it lets
her have a consciousness if the presence of her ribcage.

Costal Breathing Exercises

Practicing costal breathing exercises serve to develop certain postures of the
individual, including the neck, the chest, and the rib area.

Exercise 1: this exercise requires that you slump. You can start by sitting, cross-
legged on the floor. Let your head dangle forward and your ribcage pushing backwards.
Alternatively, which may be better, you can stand uprightly.
While standing, you can do the same thing you did while sitting, only that this time,
you may arch your knees in such a way that you would be taking a slight S shape.
During slumping, let your pelvis push backwards slightly and your spine bend
forwards to give your back a roundness to it. This time, let your head still dangle forward
but in a downward manner, towards your stomach area.
As a result of this posture, you may feel that your spine is stretched. This is because
the lumbar spine is pushed forward. Also, the neck may be felt to be pressured.
 Ultimately, you should feel your ribs directing downwards.
Afterwards, in your sitting position, remove yourself from arching and sit up tall
instead. Let your pelvis move forward in a bid to make the lumbar spine straighten. Let
your head stop facing downwards and pull it back up. You should feel an opening of your
chest, as well as the straightening of your neck.
Once you have sat tall, the actual feeling during breathing begins. Begin by inhaling.
Every time you draw in breath, concentrate on shifting your head to the back and
upwards. You do not need to yank your neck backwards. Then relax during exhalation.
Feel your neck and waist as you draw the ribs away from the pelvis. Continue to feel
these areas, including the ribs, so that your breathing becomes easier with each attempt to
make these parts perform together.
You can also concentrate on feeling the front of the ribcage while practicing the
exercise above. Here, as you raise the ribs during inhalation, you concentrate on
enlarging the front area of the ribcage. The spaces between the pairs of ribs open up as a
result. And during exhalation, the ribcage is lowered as slowly as possible.

Coastal breathing exercises can also be directed towards opening up the

rear of the ribcage.

Exercise 2: this is a simpler exercise. Draw in air as deeply as possible. While you
do this, feel the rear of the ribs as they are being raised form the effect of your inhalation.
When you eliminate the breath, feel the rear of your ribs move down. As a result, the
back is expanding rather than the chest. Breathing into the rear of the ribcage affords you
the ability to draw air in larger quantities than before.

Costal Breathing is all about using the ribs in breathing. The shape of the
ribcage changes from the effects of this breathing process. It gives the
individual control over her own ribcage. Costal breathing also provides a
base for diaphragmatic breathing.

Diaphragmatic Breathing
As was indicated earlier, the diaphragm is the most important muscle for
breathing. Diaphragmatic breathing is therefore needed for blood
oxygenation. Breathing from the diaphragm also helps the diaphragm
muscle gain strength to carry out its other functions in the body, as well as
regulating the rate of breathing.
 Learning to breath from the diaphragm also helps the individual to spend
less energy when breathing. The lungs expand as a result of diaphragmatic
breathing and they are able to draw in air in larger quantities.

As we grow we lose the ability to breath the right way, unlike infants
who are involuntarily able to breath correctly from the diaphragm. As a
result, the ordinary individual may draw in breath from the chest instead of
the diaphragm.

Diaphragmatic Breathing Exercises

Exercise 1: lie on a flat surface with your face looking towards the ceiling. support
your head with a pillow ad bend your knees. You can as well use a pillow to support your
knees to.
Place a hand on the upper region of your chest and the other hand in the area beneath
the rib cage. This is in a bid to allow you feel your diaphragm when you take in air and
release it.
Once you have your hands placed in all the right places and your head and knee
supported, proceed to draw in air as slowly as possible through the nostrils.
As you breath in air, your stomach pushes your hand forward. However, make sure
that your other remains stationed on your chest.

Let the muscles in your stomach tighten so that they can push back
inside. Then press your lips together as you exhale through them.

Exercise 2: this exercise requires that you sit in a chair. Sit as comfortable as you
can on a sofa or couch. As in the first exercise, bend your knees too and relax your head
and shoulders against the chair.
Place a hand on the upper region of your chest and the other hand in the area beneath
the rib cage. Once you have your hands placed in all the right places and your head and
knee supported, proceed to draw in air as slowly as possible through the nostrils.
As you breathe in air, your stomach pushes your hand forward. However, make sure
that your other remains stationed on your chest.

Let the muscles in your stomach tighten so that they can push back
inside. Then press your lips together as you exhale through them.
 Exercise 3: in this technique, the individual can look for a leather belt and wrap it
around the rib cage. This is so that the diaphragm can be the major muscle for breathing
in this process.
Wrap a belt around the bottom ribs and fix it firmly. Then take in deep breaths
through the nostrils while the belt is wrapped around you.

During diaphragmatic breathing, you can keep your mind steady by

counting forwards and backwards when you breathe in and out. This helps
you to focus on breathing alone and shutting everything else from your
head.

The Valsalva Method

The Valsalva Method, also known as Valsalva maneuver is a breathing
technique that is practiced by a forcefully exhaling air as a result of a
blocked airway. Some people perform this technique without even knowing
it sometimes. An instance is in trying to hold back when a person wants to
sneeze. However, a conscious performance of this technique helps the
individual gain strength in the practice of Yoga as well as fitness.

The Valsalva method of breathing is often done to enhance breath

holding during weight training. It is especially important because some
weight trainers do not have the ability to hold their breath the right way.
This technique is therefore a way of teaching them to breath properly even
with their mouths and nostrils closed.

It increases the pressure of air in the thoracic cavity and in the lugs so
that breath is forced out of the body. The muscles in the abdominal cavity
become hardened and then lets the intestine and other organs around the
area squeeze upwards against the diaphragm.
As a result of this upward shoot in the diaphragm, the muscles in the
chest harden too. In the same time, he larynx would close shut, forcing air
into the lungs so that it does not leave the sac.

However, the Valsalva method is especially useful when the individual is

trying to lift a heavy object. Which is why it is mostly used by weight lifters
for weight training.

Pranayama in Asana
Asana refers to the pose that the individual is seated during Yoga. There are
however different poses (Asanas) for meditation in Yoga. And as was
indicated earlier, Asanas are a core part of Yoga. In the same vein, Asana
does not refer to ANY posture; instead it refers to that pose which is most
suitable and convenient for the individual so that he gets a seamless
connection with his mind and spirit.

To therefore be successful in the practice of Asana, the individual needs

to control her Prana and channel her subtle life energy into all the right
places. Also, to perform the art of Pranayama, the individual’s posture has
to be in the most comfortable Asana for her. This shows that there is a
connection between both limbs and that you cannot do one without the
other.

Here are some of the Asana poses that could serve you well in
performing Pranayama and in preparation for meditation.

Padmasana
This is also known as the Lotus Pose . This is because the practitioner takes
the form of a lotus in this posture. It is often regarded as the most effect
pose as it allows for increased meditation and attention to the mind.

How to perform Padmasana:

The individual should sit on the floor and the legs shot out straight in front of him.
She should then fold the right knee and place it on the left thigh, as well as placing the
folded left knee on the right thigh.
She should make sure the spine is straightened as he does this. She can do this by
raising the torso into the inner right leg. She can confirm the movement of the hips by
slightly swinging his leg in a to and fro manner.
 When this is done, put your hands on each joint of the knees, see Figure 18. Then
lock your fingers and place them on the ankle of the left leg.

Figure 18

As you do this, let the spine remain erect, as well as your head. Then
take slow deep breaths in and out of the nostrils.

Svastikasana
The Auspicious Pose , not everyone has it easy with performing the
Padmasana. This may be as a result of physical challenges with limitations
in the hip or tightened muscles in certain areas of the body. However,
Svastikasana is less physically daunting than the Padmasana.

How to Perform Svastikasana:

Take up a sitting position. Spread your legs in front of you before folding the left leg
and place the sole inside the right thigh. Do the same for the right leg too by bending it
and placing the foot between the calf and the thigh. Place your wrists on each knee. You
can then continue to inhale and exhale normally. See Figure 19.
 Figure 19

This posture is suitable for stabilizing the body and helps the individual
to concentrate on his meditation. This is achieved because the body is
straightened and more comfortable.

Siddhasana
This is also known as the “perfect” or “accomplished” pose. It is considered
the next important asana in meditation, next to Padmasana. It allows the
individual to maintain the same position for a long time by making the
spinal cord straightened and comfortable during seating.

The Prana is able to flow in an upward direction towards the spinal

column. An individual who is able to maintain this position for a long
period of time is most likely going to be able to control her sexual urges.

How to perform Siddhasana

Sit on the floor with your legs pressed close to each other. Then raise the left leg and
place its foot in the perineum, which is the area between the testicles and your anus. If the
individual is a female, the foot should be placed in the labia majora. Afterwards, raise the
right leg and place its foot over the left foot as shown in Figure 20.
 Figure 20
Pick the toes on the right foot and fit them between the area around the muscles on
the left calf. All the while, let your knees remain on the floor. Then focus on keeping your
spine as erect as possible. You can now go ahead and take deep natural breaths.

Savasana
This is also known as the “corpse” pose. It is often difficult to pull off for
practitioners because it requires that the individual becomes totally relaxed
in this pose.

How to perform Savasana:

Find a comfortable and flat surface. Lie down on your back on this surface. Spread
your feet a little distance away from each other. Let your arms rest by your side with the
back of the palms touching the floor and the front facing up. Once this is done, shut your
eyes so that you can concentrate on breathing as in Figure 21.
In this case, you should breath from the diaphragm. Continue to breath in and out
until you feel utterly comfortable.
 Figure 21

The next step requires that you draw in a deep breath through your nostrils and
stiffen your body a little. Raise your legs from the ground as slowly as possible, making
sure not to apply too much pressure on you back. Let the lifting be done from your laps
and calves.
You also raise your arms from their position by your side and fold your fists tightly.
Sustain this pose for as long as you can. Then go back to a more relaxed state by exhaling
from the nostrils.

The stability of both the body and the mind is required in Pranayama to
unite both of these elements. And this can only be achieved by maintain
stable Asana that would make the breathing process seamless in its flow
into the system. Both limbs are interrelated, I shall emphasize again.

Vinyasa: Connecting Breath and Movement

During Yoga practices, practitioners are known to arrange their movements
with respect to their breath in way that lets it flow from a pose to another.
The word Vinyasa means “ to arrange in a unique way ”. Vinyasa Yoga
serves to put the body in a more fit condition and physical state. This is
done by matching the physical movements of the individual with his breath.
It allows the individual to adopt different postures in asana by
synchronizing with the muscles that are responsible for breathing.
 Some yogis believe that connecting breath and movement i.e. breath
centered Asana is the most important Yoga practice. It is not difficult to see
why as it creates efficiently an equilibrium in the body and mind.

Practicing the Vinyasa is a sequential activity. It is a series of different

poses that the individual is required to adopt so that he can learn to connect
his breath with his movement. We shall discuss one of the sequences for
connecting breath in Vinyasa.

The Sun Salutation Sequence — Surya Namaskara

The sun salutation sequence, pictured below in Figure 22, is an important
part of the Vinyasa practice in Yoga. The sun salutation sequence
progresses circulation of oxygen in the body. The success of this sequence
largely depends on breathing. It is therefore important that you are able to
breath properly. It features a sequence of different postures for breathing.
Start your practice on your Yoga mat.

1. Mountain pose: You start by standing in the mountain pose. Let

your feet be slightly wide apart and place your hands your sides by.
You could also have them joined together in a prayer pose. Then
inhale deeply.
2. Hands up: The next time you would be inhaling in this sequence,
raise your arms over your head and curve your body backwards as
much as possible until you can no longer feel convenient stretching
it.
3. Head to knees: During exhalation, bend your whole body until
your hands reach your feet so that they are resting beside them.
4. Lunge: Inhale again and push the right leg backwards.
5. Plank pose: During another round of exhalation, push the left leg to
a plank posture. Sustain that posture and inhale again.
6. Stick pose: Exhale and bring your body down, stretching as if you
are doing a push-up. Do this as low as possible but still manage to
make sure that your hands and feet are the only parts touching the
floor.
 7. This is called the Upward Dog position. It requires that you inhale
and push your body to the front and upwards. Then raise your torso
with your arms. Raise the legs too so that your feet and hands are
the only parts touching the floor.
8. This is called the Downward Dog posture. During exhalation, raise
your hips as your hands and feet are touching the floor. Then push
your hips back and forth.

Figure 22

The remaining four postures in this sequence are a repetition of the first
four in an ascending order, from the lunge posture to the mountain posture.

Restorative Postures
There are certain postures in Yoga that serve as means of restoration and
healing to the individual. These postures tend to ease stress and move the
individual into a more relaxed state. Here are some of the more popular
postures that can help you achieve restoration in your Yogic practices.

Balasana
This is also known as the Supported Child’s Pose shown in Figure 23. The
posture requires that you sit on both shins instead of your buttocks. Spread
the knees around a means of support which is usually a pillow or some
folded blankets.

Figure 23

Let the support be in front of your shins. They support the rest of your body,
from the waist upwards on the support that you have chosen. You can then
rest your arms on each side of the support, with you turning your head at
regular intervals towards both sides.

Baddha Konasana
It is known as the Bound Angle Pose , and can be upright as in Figure 24, or
with a forward fold shown in Figure 25. It requires that you sit on the floor
with both of your knees shooting outward, so that the soles of the feet are
touching each other.

You can sit on a single piece of blanket so that the bones in your
buttocks are raised as well. Then fold another set of blankets under your
knees on both sides. Then place the chosen form of support, maybe a
pillow, before you. You place both your head and arms on the support, with
the head facing downwards at first. Remain in the position for as long as
you can.
 Figure 24 Figure 25

Uttana Shishosana
This is known as the Puppy Pose. Place the support on the floor and come
into a kneeling position before it. Bend your body and rest the area from
your waist to your chest on it. Let your arms spread out in front and place
your head on another form of lever in front of you, just before the pillow or
support.

Figure 26

Setu Bandha Sarvangasana

This is known as the Supported Bridge Pose . It requires that you lie on
your back and bend your knees. You should then look for a block and place
under the area between your waist and buttocks. This way your waist is
raised and shoots forward. Spread your arms beside you with the palms
facing forward.
 Keep a belt or elastic strap tied around your thighs so that the legs are
kept together and therefore results in the opening of the chest. Remain in
the position until you are no longer comfortable.

Supta Baddha Konasana

This is the Reclining Bound Angle Pose . This requires that you place a
couple of support behind you as you sit on the floor. Let the support be
higher than in previous poses since you would actually be reclining instead
of resting your stomach on the support.
Keep a belt tied around the waist and pull it inside the thighs. Before
then, you must have arched your knees so that the knees are shooting
sideways just like in the first technique, where the soles of the feet are
touching each other, see Figure 27.

Figure 27
 Now, recline your back over the support and spread your knees with the
belt around them. Put some support under the knees too. Close your eyes
and let your head face upwards, perhaps towards the ceiling. Then remain
in this position for as much as you can.

Practicing all of these restorative poses gives the mind and body a
calmness that was missing before. All the organs that were stressed become
relaxed and there is a focused attention on other activities that the
individual would be embarking on.

Yin Yoga Postures

Yin Yoga is a special kind of Yoga that is directed towards the; fascia, joints,
tendons and ligaments, instead of the muscles. It features poses that are
quite different from the poses adopted in restorative postures, even though
both Yogic practices require that you sustain a pose for a long period.

According to Chinese medical philosophy, the elements of Yin are

always stationary and calm. While other Yogic practices emphasize the
movement of the muscles, therefore, there is a focus on connective tissues
in Yin Yoga. Also, Yin Yoga is a sort of quench for pleasure in the
individual. Mostly because you are required to remain in a particular pose
even if you do not enjoy it.

Here are some of the popular Yin Yoga postures for you to explore and
practice.

The Snail Pose

Find a flat surface and lay on your back. Raise your legs to about 90
degrees. You would then make to stretch your leg to the back of your head.
As a result, your lower spine will tilt a little, with just the upper spine
remaining on the ground.
 In some cases, however, the upper spine may tilt with the rest of your
body. It all depends on the flexibility of your body. Practitioners with very
flexible body would find it easy to make their foot reach the back of their
head. When you finally do, you aspire to remain in that position for about
three minutes, see Figure 28.

Figure 28

The Dragon Pose

Start by crouching on all fours with both your hands and feet. Then push the
left foot in the area between the two hands, pulling the right knee
backwards until you feel an elastic sensation around your groin showing
that you’re stretching it. Raise your torso afterwards and place both hands
on the forward knee as a form of support, as shown in Figure 29.

Figure 29
 Once you are balanced on the left knee, let the right thigh slowly return
to the ground so that the stomach and the spleen are stimulated. As always,
remain in this position for as long as one to five minutes.

Forward Bend
In a hip-length distance, spread your legs out in front of you as you are
seated on the floor, as seen in Figure 30. Bring your chin to your chest area
so that the ligaments in the lower part of the skull and the neck can be
stretched.

Figure 30

Still in this same position, aspire to draw your elongated torso to your
feet with your hands or strap. In the case when you are unable to reach the
feet immediately with the hands, you can bend the elbows so that your
forearms can be placed comfortably on the floor and the enable you to hold
your legs.

Afterwards begin to take normal deep breaths and during exhaling,

elongate yourself forward little by little. Remain in this posture for around
three minutes or more if you can sustain further.

Saddle Pose
This pose requires that you are seated on the top of your two feet and shins
so that the knees are apart from each other in a comfortably wide distance,
as you see in Figure 31.

Figure 32 shows an alternative where your torso is resting on the floor

behind your shins. Prop yourself on your elbows, your head, shoulders, or
any other form of support, and draw your torso into the floor. You can place
your arms above your head, resting on the floor above you. Remain in the
position for about five minutes or ten breaths.

Figure 31

Figure 32
Seal Pose
This time, you would have to lie facing the floor on your stomach. Then
form a T-shape by spreading your arms by your side as in Figure 33. Form a
V-shape too by spreading the legs beneath you.

Figure 33

Move to raise the torso by propping on your hands. Straighten the arms
while doing this. Make sure only your torso, your arms and your neck and
head are the only thing lifting up and away from the floor. Remain in the
position for up to five minutes.

Square Pose
Cross your legs in front of you by leaving your left shin on the floor in
proportion with the torso, as in Figure 34. Then place the right shin on top
of it. Then remain in that position for as long as you can up to 6 minutes.
 Figure 34

Yin Yoga Asanas, however aggressive and unpleasant as they might

look, help in stimulating certain organs in the body. It strengthens the
connective tissues and eliminates blockages from the meridians.

Preparing for Sitting and Breathing

Yogic meditation is a function of how the practitioner is seated and how she
is able to control her breath. Preparing for sitting and breathing during Yoga
therefore ultimately means you are preparing for meditation.

Firstly, the practitioner should look for a peaceful environment away

from distractions and noise. It won’t matter where you choose so long it is
peaceful and healthy. Then make sure you are in a relaxed state. You do not
want to begin your breathing or meditation all tensed up and stressed. Try
as much as possible to wave all the negative vibes away from your head
even before spreading your Yoga mat.

Then choose a most suitable posture. The one with which you are very
comfortable sitting in. You must pick a posture that you can sustain
throughout your meditation. Also, you should be able to take natural deep
breaths in this posture.
 Remember, even if you cannot take your mind off distractions, it is only
when you are able to focus on breathing that you can wave the distracting
thoughts away. You must be aware that you are breathing. Being prepared
for meditation means that you have become aware of your own breath.

All in all, the practice of Pranayama and Asanas is ultimately important

so that you can find the connection to your mind and spirit. Some
practitioners often find themselves in a state of redundancy during yogic
practices because they have not been able to create a balance between both
limbs.

They often make the mistake of focusing on just their physical positions.
As a result, there is always the disconnection between the mind, body and
the spirit. This is what happens when there isn’t a full flow of Prana, the life
force which gives energy to the body and brings the mind to peace.

CHAPTER 5

“For breath is life, so if you breath well

you will live long on earth.”
~ Sanskrit Proverb

The Classical
Pranayama Practices
Introducing Bandhas into Practice
Bandha practices are classic Yoga practices that are referred to as the energy
locks, or seals in the body. In performing any Bandha, holding the breath is
required. As a result, there is a brief blockage in the movement of blood
inside the body. However, when Bandhas are released, the movement of
energy throughout the body occurs at a much faster, albeit steady, manner.

Why Bandhas?
Some students of Yoga often wonder why there is a need to change the
direction of energy in the body. What we do not know is that when we
briefly cease the movement of blood in our body, the rush of blood
movement that follows after its release is responsible for pushing out cells
that are long dead in the body. As a result, organs to which these cells
belonged to receive a new strength to function properly.

Practicing Bandhas also help the brain to function optimally as it has an

influence on Chakras and Nadis responsible for that part of the body. There
is a purification of the Nadis and movement of energy from one Chakra to
another is seamless. Practicing Bandhas over time also help you in
sustaining postures during asana practices.

Type of Bandha Practices

There are four major types of Bandha practices that a practitioner can
undergo. These include the Mula Bandha and Jalandhara Bandha which
can be practiced following the inhalation process. The other two are
Uddiyana Bandha and Maha Bandha which are ultimately practiced after
exhalation.

Mula Bandha:
The practice of Mula Bandha is less difficult than the others. It can be
practiced every day. The word Mula actually means “root”. To practice this
Bandha, the practitioner needs to concentrate on contracting the area
between the genital organs and the anus.
 This can be done in any pose, as long as the practitioner is comfortable
in that pose.

Sit on the floor. Rest your hands on your knees and push your torso forward and upward a
little bit. Then draw a deep breath and sustain it.
Squeeze the floor of your pelvic area and continue to do so for as long as the amount of
time you are able to sustain your breath.

Practicing Mula Bandha helps you to get rid of some sexual related
disorders. It also gives more firmness and strength to the pelvic floor
muscles.

Jalandhara Bandha:
This bandha practice deals with the throat and requires certain breathing
techniques for success. Unlike Mula Bandha, which allows for any pose the
practitioner wants to take, Jalandhara Bandha typically requires that you are
in a seated posture.
Cross your legs over each other as you seat on the floor. Then drawn in a deep breath and
straighten your back. Shut your eyes and bring your chin close to your chest, resting it
firmly on it. This way, there is a blockage of the throat.
Also rest your hands on your knees. Raise your shoulders and then push your torso
forward slightly. You must however make sure your spine remains straight. Remain in
this position and sustaining your breath as well.
When you can no longer hold your breath, release the air from your nostrils and then
return to the posture for three or four more times.

Metabolism becomes easier when you practice Jalandhara Bandha. Any

impurities in the throat are eliminated too, as well as throat diseases.

Uddiyana Bandha
This is also known as the stomach lock . It is located in the area between the
diaphragm and the pelvic floor, shown in Figure 35. Practicing this bandha
redirects the flow of energy in an upward direction. You therefore are
required to take up a standing or seated posture for its practice.

While standing, exhale deeply and keep the breath out. Rest your hands on your knees
and push the torso outwards, lifting your shoulders and keeping a straight spine.
 Also make sure your legs are slightly separated and the knees bent a little. Hold your
breath for as long as you can and when you reach breaking point, take a deep inhale into
your body again.

Figure 35
Practicing Uddiyana Bandha helps to deal with constipation issues and
indigestion. It regulates the activity in the intestine. It can also be useful for
alleviating symptoms of diabetes.

Maha Bandha
Maha bandha is also called the “ Great Lock ” or the “ Great Badha ” as it
forms a constitution of all the other bandhas. It is therefore required that
you practice it only when you have gotten a strong grip on the others. They
are basically a prerequisite for practicing the great lock. The pose typically
required for this practice is Padmasana, or a comfortable equivalent.
Take in a deep breath and exhale afterwards from the mouth. Then keep the breath out.
Rest your hands on your knees and push your torso outwards a little bit.
Then practice the Jalandhara Bandha first before proceeding to the Uddiyana Bandha and
finally stopping on the Mula Bandha.
Hold your breath and remain in that posture for as long as you can.

Precautions for Practicing Bandhas

Not everyone is meant to perform bandhas, especially pregnant women and
those in their menstrual periods. You must also have mastered some basic
breathing techniques in Pranayama before embarking on this practice.
Introducing Mudras into Practice
The word mudra means “ gesture ”. Mudras refer to certain postures that the
body takes which in turn affect the flow of energy in the body and in the
five sheaths. Other times, they affect the mood swings of the individual.
Ancient Indians used mudras as a spiritual means to reaching knowledge.

Although some mudras require the entire body to perform, most of them
are practiced with the hands and the fingers. The practice of mudras
however is connected to the practice of Pranayama and certain poses for
meditation.

These are also said to stimulate certain organs in the body that are
responsible for breathing for the ultimate purpose of regulating the
movement of Prana inside the individual’s body. These mudras are also
used as a means of treating sicknesses and diseases.

Dhyana Mudra
The Dhyana, or chin mudra seen in Figure 36, is a gesture that helps
connect the individual to a consciousness of self, bringing peace to the
mind, and a more rounded emotional state.

Figure 36
 Practicing chin mudra requires that you place your hands on your thighs,
opening the palms. Then create a circle with the forefinger and the thumb,
letting the tip of your index finger rest under the soft tip of the thumb. Let
the remaining three fingers spread from these two. You can practice this
mudra in a sitting pose, with your legs folded under each other.

The two fingers forming the circle each have a yogic representation.
Where the index finger signifies the consciousness of the individual, the
thumb signifies the overall consciousness of the universe. So that when the
two forces come together, the individual becomes more conscious of his
overall being.

Garuda Mudra
This is a mudra, see Figure 37, also known as the “ eagle seal ”, that helps
the individual become more disciplined and dedicated to her Yoga practice
eve when her schedule becomes hectic outside the practice of Yoga. The
eagle here refers to the one that is ridden by Lord Vishnu.

Figure 37
Suspend your hands so that the palms are facing upwards. Then let your
thumbs twist into each other i.e. both hands are joined at both thumbs. As a
result, one palm is slightly under another.
 Garuda mudra helps with the steady movement of blood in the body, as
well as strengthening organs of the body.

Ganesha Mudra
This mudra, Figure 38, s especially useful for removing stress from the
body, replacing it with high spirits. It was named after a Hindu god,
Ganesha (also known as the elephant god) who takes away obstacles from a
person’s path.

Figure 38

Take the Padmasana or comparable posture on a flat surface, or simply

just stand. Let both hands meet at your chest, with your elbows shooting
sideways and bent. Let the back of your left palm face outside so that the
thumb is shooting to the solar plexus, with the little finger directed at your
collar bone.
Then insert the four fingers on the right hand into the fingers on the left,
bending each finger, so that the right palm is directed towards your chest.
Take deep breaths and while exhaling, stretch both arms with all eight
fingers remaining intertwined.
Dhyani Mudra
This is also known as “ meditation seal ”, as seen in Figure 39, helps the
individual attain concentration during yogic meditation.

Figure 39

The mudra requires that you place the right hand on the left hand and
rest them at the location of your navel. Let the thumbs touch each other so
that they form a slight triangle when placed together.

Dharmachakra Mudra
In Sanskrit, the name Dharmachakra means “ wheel of dharma ”. It allows a
never ending movement of energy inside the individual.
 Figure 40

Shown in Figure 40, let your left palm face your heart, spreading all five
fingers. Then touch the top of the ring finger on the left hand with the index
finger and thumb on the right hand. The right palm should be facing the
opposite direction from your left palm.

Shiva Linga Mudra

Linga, in Sanskrit means “ erect penis ”. This mudra helps to increases the
passion and heat inside the body. It is as well useful for battling fierce colds
in the body. You can sit or stand when doing this mudra.
 Figure 41

As Figure 41 shows, lock both fingers on the hand, projecting them in

front of you. The thumb on the left hand should be facing upwards. Then
circle the projection of your thumb with the index finger and thumb on the
right hand.

Vajrapradama Mudra
This is the mudra responsible for building strength on the inside of the
individual. Mental strength that translates into an unwavering self-
confidence and belief in one’s own abilities, even when no one else does.
 Figure 42

Seen in Figure 42, lock the fingers on both hands in an interlace. Let the
thumbs on both hands face up in front of you. Then take slow breaths from
the nose and continue meditation in that pose.

Anjali Mudra
This is a gesture of salutation, especially to the heart. It helps to erase stress
and fear, giving a calmness to the brain and opening up the heart.

Although this can be performed in any position or in social salutations,

the mudra practice itself requires that you sit in the Siddhasana Pose ,
taking deep breaths and joining the palms together as you do so. Like
Figure 43 shows, place the thumb on both fingers on the breastbone. Let the
pressure being applied as you rest both hands on each other be as equal as
possible. Then drop your head a little so that part of your neck is adjacent to
the middle of your head. Raise the breastbone and push it into the thumbs.
 Figure 43

The Anjali Mudra can be used as a warm up to the sun salutation

technique as well, practicing it for up to five minutes before beginning the
sequence.

Mrigi Mudra
This is also known as the “ deer seal ”. It is particularly a breathing
technique in Pranayama. It can be practiced as a stand-alone activity or
together with other breathing techniques.

As in Figure 44, it can be performed by fisting the right hand. Join the
index and middle fingers to the base of the thumb. Extend the ring and the
little finger vertically, with the little finger kept straight and the ring finger
curled and pressed against the nail of the little finger.
 Figure 44

Because it is a Pranayama technique, place your thumb on your right

nostril and press it firmly. Then draw in air through the left nostril. For a
brief moment afterwards, block both nostrils using your thumb and ring
finger, with the thumb covering the right nostril and the ring finger covering
the left. Raise the thumb and exhale from the right nostril. The same should
be done for the left nostril; breathing in and out using one nostril, with the
other closed.

Mrigi Mudra is an effective way to cure headaches and experience an

overall calmness of the mind.

The Four Functions of Pranayama

There are basically four major functions that are peculiar to Pranayama.
They are inhalation, exhalation, retention, and the seizure of breath , all of
which have different yogic terms.

1. Puraka
This is the act of conscious inhaling , or drawing in air through the
nostrils. It is Puraka because it is supposed to be a continuous process
and it is not expected that the individual practicing the Puraka to stop
while inhaling.
 2. Kumbhaka
This has a connection with inhalation. However, in this function, there
is a conscious breakage and suspension of air after inhalation, so that
there is storage of air in the lungs. During this time, the lung does not
move, as well as other parts of the body.

3. Rechaka
Rechaka means “ to exhale ”. It is the process of releasing breath from
the lungs. And much like Puraka, it is a continuous process.

4. Shunyaka
This is the fourth function of Pranayama. It involves holding air from
entering the lungs through the nostrils. Thus, we hold the breath after
the exhale.

Ratios of the Inhalation, Retention and Exhalation

The regular ratio for inhalation, retention, and exhalation in breathing is
6:4:6 . This means that when an individual takes in breath within the count
of 6, he is expected to retain the breath for 4 counts, and then exhale for 6
counts.

Pranayama Practices
There are different types of breathing techniques in Pranayama. Each of
these techniques, while having different approaches to them, have their
specific usages and benefits in enhancing the practice of Yoga.

Surya Bhedana
Surya Bhedana is a core Pranayama that is usually performed with retention
of breath, the Kumbhaka. Here, breathing is allowed only through the right
nostril. As a result, all the organs become reset and are able to perform their
duties properly.

How to perform Surya Bhedana:

You can adopt a padmasana or Siddhasana sitting position. Just make sure whatever
asana you choose is a meditative one (we have discussed in previous chapters the most
suitable asanas for Pranayama and meditation). Straighten your spine and rest your hands
on your knees.
Then lift your right hand and place its middle and fore fingers on your forehead,
exactly the space between your eyebrows. Block your left nostril with the ring finger
before going on to take slow and deep breaths into the lungs from the right nostril.
Afterwards, you will have to perform two bandhas; the jalandhara and mula bandhas.
Then retain the breath for as long as you can until you can hold it no more, releasing
yourself from the bandhas. Let the right nostril remain closed as you exhale from the left
nostril. The process can be carried out for around five more times. It will increase as you
practice.

Ujjayi Pranayama
Ujjayi Pranayama, also known as ocean breath , it gives warmth to the
body. It is a breathing technique that provides the mind with calmness and
concentration. During this process, the lugs are totally filled with air, so that
the throat becomes a little compressed. Ujjayi is also a flexible Pranayama
that can be practiced in almost every Yogic pose, and holds its popularity in
the more dynamic styles of Yoga such as Vinyasa, Ashtanga, or Power
Yoga.

How to perform Ujjayi:

Sit in a relaxing pose with your eyes closed. take slow deep breaths through the two
nostrils with your mouth slightly open. In the process of exhale, let the back of your
throat contract slightly from the movement of air through it. From the upper throat, emit a
hiss when you inhale, doing the same contraction of the back of your throat as air moves
through it.
Once you have a grasp of the throat during inhalation ad exhalation, shut your mouth,
so that you are only breathing through the nostrils. Now, keep contracting the back of the
throat same as before. You should hear loud sounds coming from both nostrils.
 In the Ujjayi Pranayama breathing technique, the lower the amount of
air that is able to move in the throat, the higher the control the individual
has over his breath.

Bhastrika Pranayama
Bhastrika Pranayama is a classical breathing technique that is also known as
“ bellows breath ”. It diffuses a clouded mind and brings it to a state of
comprehension. The process of Bhastrika deals with taking quick deep
breaths, both in inhalation and exhalation. As a result, the movement of the
blood occurs at a much faster rate to all parts of the body. There is a
contraction of the chest during exhalation and an expansion during
inhalation.

How to Perform Bhastrika:

Find a suitable asana, keeping the spine erect. Padmasana, a variation of seated,
standing, or even a kneeling posture may serve you better.
Take quick and forceful inhalations and exhalations, one after the other through the
two nostrils. Ensure that your lungs are well stocked with air. After inhaling deeply for
the first time, exhale with great force. Evidence of this will be found in the hissing sound
that comes afterwards.

The essence of the practice of Bhastrika is in the force being applied

when breathing quickly. Practitioners of Bhastrika find it useful in that it
flushes toxins that are present in the respiratory tract. It also increases the
amount of oxygen that’s been carried by the red blood cells.

Nadi Shodhana
Nadi Shodana is also known as “ alternate nostril breathing ”. It is the
simplest, albeit very powerful Pranayama, that allows practitioners at any
stage of their yogic endeavors to practice. Insomnia patients would find it
extremely useful for easing the brain and mind from troubled thoughts.
 We discussed earlier about how Nadis are channels through which Prana
flows through. Nadi Shodhana is all about unblocking all the channels that
have been blocked by negative emotions like fear, stress, anxiety, etc...

How to Perform Nadi Shodhana:

Seat in a comfortable posture, keeping the back straight. Rest your left palm on your
thigh and suspend your right hand in direct parallel with your face.
Fold the middle and index fingers, letting them meet at the base of your palm. Rest
your thumb just beside the right nostril and then the little and ring fingers beside the left
nostril. Block the right nostril with the thumb beside it. take a slow and deep breath from
the left nostril.
Afterwards, switch to the left nostril. Block the passage of air through it using the
little finger and the ring finger. Remember, apply subtle pressure.
You don’t want to hurt your nose. Release the hold of your thumb on the right nostril
and take a deep exhale from therein. You can then alternate the process by changing the
process on each nose.

Bhramari Pranayama
Bhramari Pranayama, also known as the “ humming bee ” breathing
technique, is a Pranayama that was named so because of its resemblance to
the similar sound that a bee makes. It works it wonders especially in the
forehead and the brain by calming the nerves around them.

How to Perform Bhramari Pranayama:

Sit in a suitable asana. Let the mouth be close but the teeth away from each other.
Block both ears with the index fingers on both hands.
While the ears are closed, take a deep inhalation so that the lungs are filled with air.
Afterwards, release the air from your lungs, humming in the throat as you do so.
You will feel the vibrating effect of the sound you’re making in your head. Try the
procedure again for as many times as possible.

Sheetali
Sheetali Pranayama is also known as the “ cooling Pranayama ”. It is
effective for giving the mind and the body a cooling effect. Breathing the
Sheetali way helps to regulate the temperature of an individual’s body.

How to Perform Sheetali:

Once a suitable asana has been chosen, rest your palms on each knee. Make a tube-
like shape with your tongue, folding it from each side of the tongue.
Do a complete breath afterwards; filling the chest, the neck and the abdominal cavity
with air. Draw your tongue back into the mouth and shut it.
Drop your neck to perform Jalandhara Bandha. Sustain your breath in this pose for as
long as possible. When you reach yielding point, exhale deeply through the nostril.

Murcha Pranayama
Firstly, Murcha Pranayama is strongly recommended for individuals who
are already capable of performing other Pranayama techniques. It requires
that the individual maintains a certain posture till he begins to feel the urge
to pass out.

There is a drawn out sustenance of breath from entering through the

nostrils and the locking of the chin just beside the thyroid gland. People
who are successful at practicing Murcha Pranayama are often able to
experience certain feelings, like joy, in abundance.

How to Perform Murccha Pranayama:

Find a suitable asana. Inhale and exhale through both nostrils, making sure your eye
are closed. Inhale again for 5 counts.
Then raise your head in the direction of the chin and the chest. In this posture, retain
your breath for at least five seconds. Let the breath escape through your nostrils after the
time.

Plavini Pranayama
The meaning of the Sanskrit word Plavini is “ to float ”. Here, the
individual is likened to someone that is drinking air instead of water. As a
result, there is an expansion of the stomach. Individuals who know how to
perform Plavini Pranayama properly often have the ability to go for a long
time without eating or drinking anytime.

Enough energy has been collected from the atmosphere already during
breathing.

The practice is described in verse 70 of the second chapter of Hatha

Yoga Pradipika :
“Owing to the air, which has been abundantly drawn in, completely filling the interior, the
Yogi floats easily, even in deep waters, like a lotus leaf.”

How to Perform Plavini:

Sitting in a comfortable asana, drawn in a full breath through both nostrils. Retain
your breath using the Jalahandhra bandha.
This way, there is a circulation of the breath to the stomach and ultimately the
intestines, instead of only the lungs. Once you have felt your stomach bloat, exhale
deeply through both nostrils.

Kapalabhati Pranayama
Kapalabhati Pranayama concerns its practice with performing short and
deep exhales but almost unconscious inhales. It acts as a cleanser of the
respiratory system and the lungs, from all impurities. Continuous practice
also develops the muscles in the diaphragm and the abdomen.

How to Perform Kapalabhati Pranayama:

As always, sit in a comfortable asana, keeping the back straight and ensuring that
there is no contraction in the abdomen. Place your hands on your knees, with the palms
facing downwards.
Alternatively, as a means of focusing on the lower stomach, place your two hands on
the stomach instead of your knees. Drawn in a deep breath through both nostrils. Then
compress the lower stomach so that the air comes out.
 While you release yourself from the compression, inhalation becomes voluntary. This
way, it enables you to put all your concentration of exhaling.

Anulom Vilom Pranayama

Anulom Vilom is an alternate nostril breathing technique that can be
practiced without the individual especially having to hold his breath.

How to Perform Anulom Vilom:

Find and sit in a comfortable asana, most preferably the padmasana. Block the right
nostril with the thumb and inhale through the left nostril. Continue to inhale until the lugs
are filled.
Afterwards, release your thumb and block the left nostril with the ring finger. Exhale
through the right nostril.
Switch the procedure by inhaling from the right nostril and exhaling from the left
nostril. You perform the sequence for as long as you can go.
As an individual, you must realize that all these breathing techniques have one thing
in common, which is to clear the mind. For without a clear mind, meditation is
impossible.

CHAPTER 6

Feelings come and go like clouds in a windy sky.

Conscious breathing is my anchor.

~ Thích N h ấ t H ạ nh
 Your Pranayama Practice

Precautions and Contraindications

As with almost every good endeavor, there are limits, as well as precautions
to take in the practice of Pranayama. These are also symptoms that make
the practice of Pranayama unadvisable for certain individuals. Some of the
precautions to take and contraindications will be mentioned below.

Precautions for Pranayama

1. If you have any serious health conditions, it is always advisable
that you seek the opinion of a doctor or Yoga teacher before you
embark on any Pranayama practices. There are some illnesses, like
asthma, high blood pressure, heart disease, that may not permit you
to do so.

2. It has been mentioned earlier that Pranayama is eight limbs that

make up the Yoga practice. It is therefore important that you begin
your Pranayamas after you have attained a certain level of control
over postures (asana). This is because Pranayama is about
regulating the movement of Prana in the body and performing
proper Asanas help to eradicate closures in the Nadis which are
responsible for carrying this Prana in the body.

3. The practice of Pranayama is not advisable after you have eaten a

meal. There should always be a reasonable gap between meals and
your practice. There should be at least a 3-hour interval between
both activities, especially if you just took a heavy meal as they
would take a longer to digest in the stomach.
 4. Let your breathing in Pranayama always be done through the nose,
unless indicated. However, if you are just starting out in your
practice, do not try to retain breath at first. Do this only with the
guidance of a Yoga teacher.

5. When you feel uncomfortable and tired during Pranayama, you

must stop immediately to relax for some time. Warm up with long
deep breaths before returning to practice again.

6. Pranayama should be practiced in an open or well-ventilated area.

Failure to do this may result in shortness of breath.

Contraindications of Pranayama
Here are some of the possible side effects that could be felt from practicing
Pranayama.

1. Dizziness
2. Headache
3. Indigestion
4. Blurred vision
5. Nauseating effects

Preparing Your Environment

& Practice Space
How you prepare for the practice of Pranayama is equally as important as
the practice itself. As stated earlier, the most ideal place to practice is in a
clean space that is well ventilated. It should also be as quiet as possible,
because a quiet environment is one of the entrances to a quiet mind.

You can also prepare for your practice by keeping an object of interest in
your practice space. This will serve as a connection to your mind
unconsciously during breathing. More like a spur for your performance.
Customizing Your Personal Practice
It is always good to begin Pranayama, and Yoga as a whole, with the help of
an instructor or in a Yoga class. It is however important, too, that you
develop a personal daily routine for your practice. One that your body
becomes accustomed to and helps you attain the control of your Prana
easily.

Where?
We already brushed this concept before. A well ventilated room is most
ideal for the practice of Pranayama. However, when choosing a specific
spot in your house, you may want to leave more comfortable areas like your
bedroom as you may be tempted to just lie on the bed and sleep during
practice. You can look for another area in your home that has flat and
comfortable floor surfaces.

Setting Your Practice Intentions

To do this, you must pay attention to certain factors like:

1. Where in your house you want to practice Pranayama?

2. What time-frame of the day do you want to have for your sessions?
3. How long you want to practice in one session?
4. How you want your practice space to look like?

Scheduling Practice Time

Pranayama is ideal for practice in the early mornings when the atmosphere
is less tense and the sun is yet to shoot up in the sky. However, you can still
choose other times of the day.

How long?
Daily practice of Pranayama is the most helpful. You can do your practice
for about fifteen minutes every day of the week. Remember, Pranayama
requires patience and you must start out with the easier breathing
techniques.

Building Your Practice Space

Let your practice space contain the following items:

a Yoga mat
blankets
blocks
belts or elastic ropes
any object of adornment, ritual, or to invoke a spiritual
environment

Using A Pranayama Journal

Journals on the subject of Pranayama and breathing are quite useful for the
practice of Pranayama. They often contain tips and guides on the best
practices for breathing. There are also some subjects that have not been
discussed in this book broadly but would be found in magazines and
publications that talk about Pranayama. As you therefore practice, you
should keep journals on Yoga to guide you in your yogic endeavors.

The 30 Day Pranayama Challenge

This is a one-month challenge that features different breathing exercises.
Each day comes with a different practice, starting with the easiest breathing
techniques, before moving on to intermediate levels of breathing, and then
the more difficult ones. All the breathing techniques that have been
discussed in this book would be performed in the most suitable Asanas. The
main purpose of the challenge is to learn discipline in your practice,
especially when you have busy schedules. You do not have to compromise
your Yoga practices for other activities.

“There is one way of breathing that is shameful and constricted. Then, there’s another way: a
breath of love that
takes you all the way to infinity.”

~ Rumi

About the Author

Rishi Eric Infanti;
MA, LMT, ERYT-500, YACEP, Ayu
Author of Marine on the Mat , Advanced Yoga Teacher, & creator of the
YogiPreneur Mastery Coaching Program , Rishi helps Yoga professionals
& studios rapidly grow their businesses.

Rishi takes his experience and vast amount of knowledge to another

level, thus implementing online education and business-marketing services
to the ever-growing health, wellness and fitness industry. Trained as a
Software Project Manager and Systems' Analyst, Rishi has now designed
marketing and technology-related programs, products and services aimed to
educate the next generation of healers and trainers by providing them with
strategic tooling necessary to compete in today's dynamic marketplace.

A U.S. Marine Corps veteran, Rishi is a teacher of Iyengar, Ashtanga,

Vinyasa and Yin Yoga. She has studied in Mysore, India with Sri K.
Pattabhi Jois's family at the Ashtanga Yoga Research Institute and Acharya
V. Sheshadri. His background and training includes over 2,000 hours of
Yoga Teacher Training, and has been exploring the psychology of the mind
- body connection to foster balance and equanimity, while deepening his
passion for movement and contemplation to form his own constitution. It is
from this template that he leads a Yoga practice into a calm and focused
style of instruction, allowing each student to fully access the practice. Yet, it
is from a space of love and compassion that he works with others to bring
Yoga into all areas of life as a vehicle for wellness, healing and personal
transformation.

It is Rishi's passion to help people and their canine counterparts to

recover their health and live at an optimal state. As a multi-modality
professional, he has the unique ability to quickly identify and treat issues at
a variety of levels of being. She has extensive experience with severe
physical injuries and ailments while working with high performance
athletes to aging seniors. A therapist of a myriad of over 30 modalities, he
is board certified in Therapeutic Massage & Bodywork working primarily
in Sport, Neuromuscular and Deep Tissue, is trained in Ayurveda, energy
work and Thai Massage, while straddling both body therapy and traditional
physical therapy to heal complex biomechanical issues.

Rishi is a certified personal trainer, a tactical fitness instructor and a

CrossFit Level 2 Coach, holding seven additional CrossFit certifications.
She has been the therapist for, coached and trained a more diverse group of
people than ever imagined, from a team of world-class athletes, to aspiring
competitors, to seniors of a maturing audience with highly complex
physiological and clinical issues. His approach is an eclectic methodology
to facilitate healthy awareness, rooted in creativity, movement, and
meditation as the medium of personal change and transformation. She
facilitates this by holding context for optimal wellness, participant safety,
and mindfulness; tailored to fit personal and group needs to utilize the
replenishing mind-body-spirit modalities through creative expression.
These practices are skillfully blended to serve participants in optimizing
their wellness, empowering all life stages, and assimilating their life
experiences within a fitness setting.

Rishi is a graduate of The New England Institute for Transforming

Consciousness with a Master's Degree of Consciousness studies in
Ayurveda; with a concentration in the Advanced Ayurveda Bodywork and
Spirituality, and Union Institute and University with a Master’s Degree in
Buddhist and Transpersonal Psychology, focusing in spiritually oriented
contemplative healing modalities from Hindu and Buddhist philosophies as
they intersect with Western psychology.

Rishi is available for workshops, trainings and seminars on the Business

of Yoga, eclectic Yoga Asana programs, Yoga Philosophy, and integrating
the Eight Limbs of Yoga into your Yoga classes; as well as CrossFit
Mobility, Kettlebell, Olympic Lifting, and how to integrate CrossFit into
both every day and military lifestyles. To book Rishi, contact him.
eric@YogiPreneneurs.biz

Your Pranayama Journal

Understanding Your Breath

Before you begin to plan your Pranayama program, you should make
sure that exercise is safe for you. If you are male and under 40 or female
and under 50, and in good health, exercise is probably safe for you. If you
are over these ages or have health problems, see your physician before
starting any exercise program.

In addition, make sure that you are ready and motivated to increase your
level of activity. Below, list the benefits and costs (pros and cons) of
becoming more active and beginning a fitness program; include both short-
term and long-term effects. Study your lists carefully. If you don’t feel that
the benefits of activity outweigh the costs, you’ll have a more difficult time
sticking with your program.

Pranayama Breathing Program Planning:

1. Determine your current Yoga, breathing & fitness status & level. Take
some time to assess where you are, take inventory to help you see where you
want to go next with your Yoga & Pranayama practice.

Below, briefly describe your current Yoga, breathing & fitness status and
activity level. What types of Yoga, breath-work, and physical activity do
you currently engage in? At what intensity and for how long? If you’ve
been to Yoga classes or private sessions, or have performed formal fitness
testing as part of a wellness or health course, include a summary of the
results below.
Description of current Yoga & fitness activity & exercise habits:

Results you are getting from these activities:

Are you satisfied with your current activity and levels? Why or why not?