The Essence of Yoga

All teachings of philosophic value encourage the attainment of a state of balance and harmony. In yoga it is recognized as the state of equilibrium following flux, movement and change. This applies to the relaxed state of consciousness that follows all activity, including dynamic physical exercise programmes. Controlled breathing rhythms and habits are found to effectively assist us.

The techniques used are practised with the knowledge of the inter-relationship of breathing and thought. A simple example of this is when we breathe slowly and deeply and feel consequently more relaxed and peaceful. When we inhale at a quicker rate it has the opposite effect and helps stimulate our energies towards activity.

To harmonize the two main energies ida and pingala that exist in the body and often compared to the positive and negative forces involved in electricity, we learn to practise exercises known in yoga teaching under the term pranayama. One of the main such exercises is called Nadis Shodana, one of the most famous exercises known to all who choose to take up Yoga practice. It regulates the flow of our breath equally through the right and left nostrils. This ensures that the brain itself directly benefits from both the pranic energies before it subsequently conveyed to the lungs. You will derive real mental health benefit from practising this exercise.

It is simple in principle but requires patience and an unhurried interval of time. It is recommended that you seek personal guidance from a yoga teacher to clarify the technique used in this classic exercise to assist you in keeping the mind calm, clear and capable.

It will help you achieve equilibrium, the most important requirement in our psychological and general well being.

Because respiration is normally an unconcious function, it takes a concerted effort towards gaining conscious control over the process.

Tutoring ideally begins in helping children to understand the basic muscular controls that are associated with breathing and as adults, revise what we may already know in gaining control of the intercostal muscles, abdominal muscles and upper torso.

We all respond well to the counting method to increase our lung capacity. Children are best encouraged to start with a simple count, say of 4 for inhalation and the same count in exhaling.  Yoga students are familiar with this known as the Rhythm Breath, the basis of the classical approach to Pranayama which incorporates the additional factor of retention of the breath or Kumbhaka.

Teaching children about their potential for breath control is important,  particularly if they are suffering from the regrettably common complaint of asthma. Gradually increasing the exercises that involve a degree of retention, employing sound to increase capacity to exhale, and sniffing in stages to increase inhalation makes their learning enjoyable.

Although the prone position – lying down -  is often chosen for teaching elementary breathing exercises, most students who can assume a comfortable seated position are advised to sit upright and practise the range of breathing exercises and disciplines of Pranayama.

Having followed the requirements for preparation, and wearing loose and unrestrictive clothing, you are now seated with an upright spine in a comfortable position to begin specific exercises.  There are many breathing techniques involved in pranayama, and they must be applied with full understanding of the processes involved. As the electro-magnetic energies involved in breathing are similar to electricity, which gives us light, so the correct rules for ‘wiring’ the nervous system must be adhered to before we can expect any illumination of the spiritual kind.

IMPORTANT! When one first begins to exercise mind control over the involuntary process of breathing, it must be taken lightly – there should be no effort or straining.  The air flow should be enjoyed!

 There are different types or levels of Pranayama -

Adham Pranayama – abdominal breath

Madhyam – thoracic breath

Adhyam – upper lung breathing

 In following the classic instructions –

Puraka = inhalation

Rechaka = exhalation

Kumbhaka = retention of the breath

 EXERCISES –

Select from the following -

Sukha Pranayama is known as Easy Breath or Rhythm Breath. Breathe in for 4 counts and out for the same number. When this is comfortable, increase to 6 counts, then 8 counts, gradually learning to extend the duration of the breath.

Classic Pranayama uses the ratio 1:4:2 to graduate from the 4:16:8 breath-that is, puraka or inhalation to the count of 4, kumbhaka holding the breath for 16 counts and rechaka or exhalation to the count of 8. Advance to the eventual count of 16:64:32.

Kanishtha (Elementary) – 4:16:8 

Madhyama (Medium) –    8:32:16

Uttam –(Advanced grade)  16:64:32

Surya Pranayama is known as the Sun Breath. Close the left nostril with the two little fingers of the Right hand and inhale and exhale solely through the Right Nostril for a few minutes.

Chandra Pranayama is known as the Moon Breath. Close the right nostril with the thumb of the Right hand and inhale and exhale solely through the Left Nostril for a few minutes.Nadis

Sodhana or Nadis Shodhan is known as the Alternating Breath and is one of the most important of the elementary exercises.

One of the Hasta Mudra positions is to use the Right hand, folding in the index and middle finger to allow the thumb to close the right nostril and the two little fingers to close off the left nostril.

Then begin the exercise by blocking the Right nostril with the thumb, inhaling first through the Left nostril, switch by then blocking off the left nostril and exhaling through the Right. Keep the two little fingers blocking the left, then inhale through the Right nostril and exhale through the Left. This sequence completes one round of the exercise. Repeat for 3 rounds, increasing the number as you advance.

Bhastrika is known as Bellows Breath. The simplest version is designed to quickly increase heat and energy of the body and should be avoided by those suffering high blood pressure or any inflammatory disease.

Seated with hands placed over the lower ribs, simply inhale and exhale through the nose rapidly and as strongly as possible, for a series of breaths but without undue strain. This technique can be applied at any time when there is need for warmth as long as there is no food in the stomach.

Sukha Purvaka  is known as Calming Breath and it is important to finish with this exercise following any pranayama involving effort, It is used at any time there is felt a need to relax the nervous system, in seated pose, when lying in Savasana in relaxation or at anytime throughout the day.

Practising the above exercises will prepare you for the Mahat Yoga Pranayama – or Full Deep Breathing.

Prana is the name used in Yoga to represent universal energy and is written ‘Prana.’

A specific energy or vitality is generally referred to as ‘ prana.’

Various types of energy as those naturally associated with the human body are called ‘pranas’.

The yogis over thousands of years have made a special study of Prana and the pranas that affect the human being. They have formulated their knowledge and experience, their disciplines and breathing exercises in their traditional and unique science of

Pranayama is the study of the breath and the discipline of assuming a measure of control over it for physical health purposes, psychological benefit and to aid spiritual attunement.

All living things depend upon Prana for their existence and all living things breathe in the sense that there is an inflow and an outflow of energy. In regard to human life, respiration has to be sustained every few seconds in order to maintain a strong hold on life and supply us with our most vital life fuel. From cradle to the grave our unconscious breathing process proves reliable and except in cases of respiratory disease, does not desert us.

 The majority of our breaths are taken unconsciously. These number somewhere in the vicinity of 25,000 per day with approximately one third of them taken in the hours we spend in sleep.

 It is not advisable to experiment for oneself in any way which risks harm or interference to one’s natural respiratory rhythm.

However, the yogi seeks to consciously control and direct as many aspects of respiration as possible – inhalation, exhalation and retention of the breath included.

 One of the most important factors is the balancing of the intake of air through right and left nostrils. This, along with other simple breath control exercises, is taught in classwork.

Everything that is alive draws in life energy and expresses it in a process corresponding to respiration. 

Our life begins at our birth with an inhalation and our life will end with our last exhalation.  From cradle to the grave our breathing function does not let us down except in times of respiratory malfunction or disease.  Throughout the whole period of our life-span the breath will continue without a pause, in its interminable rhythm keeping us supplied with oxygen, giving us life energy whether we are aware of the process.

The majority of these breaths we take unconsciously, with many being taken in the hours of sleep. But we expect that when we go to sleep, the breath will continue, and that when we awaken, the process will have been maintained through our sleep and naturally be resumed.
It is a potent reminder of the absolute faith that we place in nature every time we go to sleep. 

Respiration is so fundamental and dependable a physical process, that we are apt to take it for granted and overlook its importance, and the wonder of it. But specially, it is our breath that allows us to speak, to sing, to chant and to enjoy the gift of creative language allowing us to
communicate our thoughts.

The yogis over many centuries of observation of human breathing have amassed valuable information about the breath in relation to all aspects of the human psyche with the aim to
employ this knowledge in the art of living.

Learning breath control produces physical results and psychological benefits beyond the most obvious one of maintaining the link between body and soul. Not only does conscious breathing increase body energy but deeper breathing, in particular, stimulates all our faculties and makes sharpens our spiritual awareness.

Remember, the greater capacity we have to breathe deeply, the more energy we will have – it is that simple.

Discover more about breath!  Your Yoga teacher will help you.

© Copyright Sally Janssen 2000

Prana is the name given to the universal life giving and sustaining energy of nature. We are kept refuelled with this vital need every minute of the day and night through the process of respiration.  Most of this process occurs unconsciously. When we learn to direct our awareness to the mechanism of breathing and focus our conscious mind upon respiration so that we can direct our energy it is known as the practice of Pranayama.

The breath is our lifeline whereby our subtle connection is maintained between body and soul. There are many yogic practices that suggest unusual capacities and these can be demonstrated by yogis skilled in the mastery of this discipline.  However, only the simplest exercises that interfere with the natural, unconscious rhythms should be practised without personal instruction.  For example -

Alternate Breathing – Nadis-Shodana
This air conditioning exercise is becoming well known as a health practice amongst westerners also. It is performed in an upright seated position that allows easy breathing. The right hand is used to alternatively block off one nostril or the other. With the Right hand, fold the middle finger and the index finger into the palm to allow the thumb to block the Right nostril and the two remaining little fingers to block the Left.
The exercise begins with slow inhalation through the Left nostril, switch the finger position, and breathe out through the Right nostril before inhaling through the Right and out through the Left. This constitutes one round and is to be repeated until about 10 rounds have been completed.
The exercise aims to balance the flow of prana in the flow of energies within the nervous system and between both hemispheres of the brain. This is considered a vital contributory factor in maintaining fine physical health as well as mental well being.

Stimulating Exercises -  Surya, Bhastrika
It is the Right nostril that conducts the positive electrical energy known as pingala.  Under certain conditions we need to intensify the supply of this. The simplest way is to block off the flow of air through the Left nostril and for a few minutes, breath deeply only through the Right nostril.

Another is called Bhastrika or bellows breath. Providing both nostrils are open and the air flow is unimpeded, this pranayama discipline is performed by quicker and quicker inhalations and exhalations through the nose. During this activity of 3 cycles of 10 movements, the chest is expanded and contracted to simulate a bellows. Care must be taken to ensure cessation if extreme giddiness is experienced. A moderate sensation is normal.

Calming Breath – Samavritti Pranayama
Both nostrils are open. Seated x legged position with upright spine, hands in lap or placed to rest on the knees.  Inhale to count of 4, retain the breath for 4, exhale for 4 and retain the exhalation for 4 counts. Continue increasing the count when it feels comfortable to do so, and after reaching your maximum control and capacity, sit quietly with eyes closed and register the peaceful state of consciousness that follows this exercise.