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Level 1 – 200 Hour !
YOGA TEACHER TRAINING MANUAL!!
Chapter 7: Pranayama
Level 1 – 200 Hour !
YOGA TEACHER TRAINING MANUAL !Chapter 7: Pranayama
!Pranayama To cure the illness of the body, use the body. To cure the illness of the mind, practice pranayama.” – Yogacharya Sri T. Krishnamacharya"
!Pranayama is a comprehensive practise of yoga. The journey of our life towards its destiny has many milestones. The journey is like a river flowing with turns and twists, trials and tribulations. However in the end it reaches its destination! The human being is made up of body, intellect, and emotions; all three are interrelated, interdependent and inseparable. Our Life is Prana.!
Pranayama is the awareness and manifestation of this flow of energy. Prana is life. Wherever there is existence or an expression of life there is Prana irrespective of activity or inactivity.Suitable Postures For the practise of Pranayama, the most suitable and preferable are an easy sitting position that is comfortable for the student, with an erect spine, a relaxed body and a smiling heart. Note for some students you may need to allow them any position that maintains an erect spine that is comfortable for them so they may indeed attend to the pranayama technique being practised and bring stillness to their minds and bodies.!
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Side Bar - Meditation and Breathing Practice!Focus on your breathing without altering it. Is it shallow? Rapid or slow? Uneasy or relaxed? Are you breathing chest to abdomen or abdomen to chest?
Mental and Physical Aspects of Breathing!
The practice of meditation is intimately and inextricably connected to the practice of breathing. Not only is pranayama an aid for meditation, it is also a meditation technique in and of itself. Therefore, it is vital that we understand the breath in order to benefit from a rewarding and informed meditation practice.!
The Abilities of Pranayama !
Yoga breathing exercises, also known as Pranayama, are an important part of developing yoga practice.!
Pranayama is one of the Eight Limbs of Yoga, as defined by the Yoga Sutras of Patanjali. In addition to deepening your yoga practice, learning ways to calm or invigorate the body through breathing will greatly benefit your life on and off the mat!!
Breathing is an involuntary act; it is an essential part of life. Although we cannot control whether or not we breathe, we can control the way that we breathe. A belief that different methods of breath affect the body's health and life force is the core of Pranayama practice.!
In Sanskrit, pranayama means l̳engthening of the prana, or breath‘. Pranayama is an important aspect of meditation and yoga, for we use the rhythms, sounds, patterns and textures of our breathing, along with our breath ratios, to stabilize the mind and increase health and well-being. Through pranayama, we can quiet and relax the mind.!
The breath teaches us everything. It acts as the bridge between the mind and the body. Proper breathing is the most effective way to allow changes to take place on the physical, mental and emotional levels. By coming to know your breath, you will know yourself on a deeper level. It is through the breath that we move inward.
In this chapter, we explore a number of important pranayama techniques, including nadi shodhana, which balances the mind and ujjayi, which stimulates the psychic mind.!
Imbalance in the physical body influences the brain function, which in turn affects thinking patterns creating emotional pressure. This can be relieved with special techniques, like bhastrika and kapalbhati to relieve mental pressure. A lack of energy and a low immune system can be aided with the techniques of nadi shodhana or ujjayi as they activate the energy in the body.
The Physiology of the Breath!
As a yoga teacher, it is important to have attained a level of understanding of the basic physiological functioning of the breath. And in order to achieve this understanding, we must examine the structure of our breathing.!
The contracting diaphragm is the primary respiratory muscle. It is like the skin of a drum. It separates the thoracic cavity from the abdominal cavity, and on inhalation it descends onto the organs below, creating pressure. As a result, the thoracic cavity expands, while the abdominal cavity contracts. As we exhale, the opposite occurs: the diaphragm relaxes and releases upward. Meanwhile, the ribcage relaxes inward, allowing for a somewhat counter-intuitive space in the abdomen.!
Breath equals life. But do you ever bother to ask: why do we need breath that much?!
Since we have been unconsciously doing it since the first day we came into this world, the breathing process has been taken for granted by almost all of us. All we know is that we need to take in oxygen in order to keep our bodies running. But very few of us have taken the time to really understand the breathing process. The following article will explore the mechanics of breathing, particularly the:!
- different stages of the breathing process;!
- different kinds of breathing;!
- organs used in breathing; and!
- process of breathing!
!Stages of Breathing!
Basically, breathing has four stages:!
! 1.! inhalation, or the taking in of air !
! 2.! a pause before exhaling!
3.! exhaling, or the pushing out of gas !
! 4.! a pause before inhaling again !
Side Bar - Facts About Breathing!• Our lungs consist of 73 million ! cells.!!• In normal breathing, only a third of the lung cells get oxygenated.!!• Our life spans are related to the number of times we breathe – the tortoise only breathes five times per minute, and lives for 400 years!
These four stages comprise the cycle of respiration. In Pranayama, yogis prolong the pauses in a way that will benefit their health and state of mind. However, the two pause stages may not exactly be restful since the whole respiratory system, along with its muscular and nervous components, goes through a reversal of direction and many small adaptations whenever such a reversal occurs.!
Kinds of Breathing!
The following are the 11 kinds of breathing:!
• Noisy and quiet breathing!
• Fast and slow breathing !
• Regular and irregular breathing !
• Jerky and smooth breathing !
• Deep and shallow breathing!
• Forced and effortless breathing!
• Voluntary and involuntary breathing!
• Mouth and nose breathing!
• High, middle, and low breathing, and all three in "complete Yogic Breathing!
• Mere passage of the air in and out of the lungs, and experiencing breathing as an affair of the whole body, the whole self, and the whole universe as explored in Pranayama!
• Nervous and relaxed breathing, compared to anxious and peaceful breathing. As seen here, it can be concluded that breathing is a very intricate and complicated process. !
Organs used in Breathing The respiratory system is composed of the nose and mouth, pharynx and larynx, trachea and bronchi, as well as the lungs and thorax. !
Nose and Mouth The nose is what we normally use to inhale and exhale. It has two holes called nostrils through which air passes. The skin lining both nostrils is embedded with tiny hairs called cilia, which act like a filter to catch dust and other small particles in the air we breathe. The mouth is what we use to breathe when we need more air than what can be taken in through the nostrils, as when we pant or puff when we are exhausted. !
Pharynx and Larynx The pharynx is the opening just behind the nose and mouth and is part of both the respiratory and digestive systems. Since both food and air pass through the pharynx, it is lined with tissues called tonsils which can partially obstruct the passage of either of the two. Like when swallowing, respiration is interrupted. The pharynx ends in the oesophagus and the larynx, which is also known as the "voice box" because it houses the vocal chords and the different muscles used in producing sounds. The epiglottis, a cartilage found at the top of the larynx, aids in closing it tightly to prevent the passage of food or liquids.!
Trachea and Bronchi The trachea, also referred to as the windpipe, is a tube through which respiratory gas transport takes place. It is lined with ciliated cells to push particles out, and cartilage rings to guard it against pressure when breathing. The end of the trachea is split into two tubes called the bronchi, which also have several thin-walled branches called bronchioles. These bronchioles lead to air sacs called alveoli, where most of the gas exchange happens. !
Lungs and ThoraxThe lungs are the most essential organ for respiration. They consist of a cluster of bronchioles and alveoli, blood vessels and capillaries, and elastic tissue. Their main function is to transfer oxygen into the bloodstream, and to excrete carbon dioxide into the air.The thorax is the region of the body that extends from the neck to the back. The thoracic cavity is the area that contains the heart and the lungs, and is protected by the rib cage and the sternum.
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!The Thoracic Cavity!
!!!!!!!!!The Breathing process!
There are three components of the breathing process:!
1. Respiration There is a common tendency to refer to breathing and respiration as the same thing. This is wrong. Breathing is a mechanical process, while respiration is a chemical process. Respiration refers to the process of carrying the inhaled oxygen to each cell of the body that needs it. Its by-product is carbon dioxide.!
On average, an adult at rest inhales and exhales about 16 times every minute. Each time, about 500-700ml of air is taken in, and about the same amount is exhaled. However, not the whole of the amount we inhale is oxygen. In fact, only about 20% of it is oxygen. About 79% of it is nitrogen, while the rest is a mixture of carbon dioxide, helium, argon, and other gases. Almost as much nitrogen is exhaled as is inhaled each time. The only difference is that exhaled air contains only 16% oxygen and 4% carbon dioxide, which means that about one-fifth of the oxygen we take in is changed to carbon dioxide during respiration. Part of the aim of deep breathing exercises and posture movements in Yoga is to increase the amount of oxygen compared to that of carbon dioxide in the blood, which will circulate all over the body.!
2. Oxygenation Oxygenation refers to the injection or addition of oxygen into any organism, and this includes the human body. In our case, oxygenation occurs in the blood cells, which in turn carries the oxygen throughout the body.!
Now why is oxygen important? All living tissues and cells need energy in order to live. For us humans, we get this energy from the food we eat. After digestion, the energy is stored in the molecules of glucose, fructose, amino acids, and other substances. But it cannot just stay there; that energy must be released in order to be used. Energy can be released from those molecules through a chemical process that requires oxygen for it to take place. This is why oxygen, and eventually breath, is of paramount importance to our lives.
3. RegulationThe nervous system is responsible for the regulation of breathing. It controls the contractions of muscles used in breathing. This starts from a cluster of cells in the brain stem called the respiratory centre. These cells send impulses to the different muscles involved in inhalation, which in turn takes in air. As for exhalation, it simply happens once inhalation stops. No force is necessary for exhalation; simply stop inhaling and exhalation will follow, thus completing the breathing cycle. That is why the cells of the respiratory centre can be compared to the pacemaker tissue of the heart, which acts without outside help.
However, like the heartbeat, some outside factors can influence the regularity of breathing. These can either be voluntary or involuntary. A few examples of voluntary factors are the control you exert over breathing when you are talking, singing, whistling, or when holding your breath when a certain smell offends you. Involuntary factors, on the other hand, are emotions such as fear, anger and excitement, as well as sudden changes in temperature.
The knowledge of regularity of breathing, particularly the voluntary and involuntary factors that affect it, is important in Yoga. This is because Yogic Breathing Exercises aim at changing unhealthy involuntary breathing habits voluntarily, then developing healthier habits afterwards.
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!Yogic Breathing and the ANS (Autonomic Nervous System)!
Breathing is an exceptional function of the body. Even though it is automatically regulated by the Autonomic Nervous System (ANS), it can be consciously modified. This is remarkable, given that a̳utonomic‘ implies that something cannot be controlled by the mind.!
Both the sympathetic and the parasympathetic nervous system are parts of the autonomic nervous system. These systems work in balance with one another, and
directly or indirectly affect almost every structure in the body, including heart frequency, heart capacity, lumbar function, kidneys, blood vessels, stomach, and intestines.!
Yogic traditions claim that all functions of the body controlled by the ANS – including the beating of the heart – can eventually become volitional with extensive practice. But to get to that point, it is necessary to concentrate on the breath.!
The sympathetic nervous system has an active pushing function, and the parasympathetic nervous system has mainly a relaxing‘ function. The nervous system is located on both sides of the spine, and consists of ganglias. The autonomic nervous system is most important in two situations: emergency, stress- inducing fight or flight‘ situations, and non-emergency situations that allow us to rest and digest. The autonomic nervous system also reacts in normal situations to maintain normal internal functions.!
During deep, prolonged inhalation, a pressure is created in the thoracic cavity. This stimulates several effects of the sympathetic nervous system – the branch of the autonomic nervous system that generates a ‘flight or fight‘ response. The most notable of these responses are temporary increases in heart rate or blood pressure. Deep, prolonged exhalation tends to activate the opposite branch of the autonomic nervous system – the parasympathetic – which boasts its own set of effects. These include the temporary, but immediate, drop in both heart-rate and blood pressure.
!Practice Guidelines!
Before commencing pranayama itself, it is essential to understand some of the essential guidelines for practice. These are questions and uncertainties that are frequently mentioned by prospective practitioners. For more extensive guidelines, and suggestions please refer to Light On Pranayama by BKS Iyengar and Yoga a Gem for Women by Geeta S. Iyengar.!
Side Bar - Meditation and Breathing Practice!Sit quietly for a little while, lengthening your breath as much as you comfortabley can and allowing it to round out so that the inhalation flows directly into the exhalation. Once you have established a rhythm of long, smooth, comfortable breathing, place two fingers to the side of your larynx, and feel your pulse. If your breath is unforced and long, you should be able to measure the increase in your pulse as you inhale. Then, as you exhale, you should be able to measure the decrease.
Time of day to practise!
Traditionally pranayama is done early in the morning, before other activities. Classically, just before sunrise. Early, even if not precisely at dawn, is idea time in which we can be free from most daily interruptions. Another important note is that our minds are less cluttered with the events and preoccupations of the day. Our body may be a little stiff, but potentially neutral.!
Pranayama at this time offers a clear start to the day, a moment to be self reflective and to set up good patterns of breath and mindfulness for the next 24 hours. It gives us an idea of how we actually are, as it helps us become aware of the effects of our activities the day before and to undo any remaining imbalances. During a session of pranayama we may notice, for example, that we feel a bit jangled from too much coffee the previous day, are heavy in the body from slow digestion or are full of leftover thoughts that are still worrying us. Taking 15 or 20 minutes for pranayma can help us regain equilibrium. It also enables the body to function more efficiently on an organic level by opening the chest and lungs, stimulating the diaphragm and facilitating digestion and elimination.!
The end of the day is another possibility, and for some is more feasible. There may be a degree of end of work lethargy or tiredness but some people clearly function better at this point of the day. After a quiet evening practice following a sequence of restorative postures as indicated in the previous article, the breath is quite tangible. If we are able to bring the mind to quietness and receptiveness, the body is often looser by the afternoon and the ribs and chest are more pliable. Pranayama at this time of day can be soothing and refreshing.!
Given the possibility, a ―perfect‖ yoga day would be: early morning pranayama followed by a break of half an hour followed by an asana practise.!
Location!
A clean and quiet place where we can remain undisturbed for the duration of the session is best. It takes a little time to settle into the neutrality and stillness required for clear breath observation. It is difficult to break off and then try to come back to where we were or need to be. Plan a shorter session if necessary but endeavour to keep the time free of distractions.!
“Hints and cautions”!
This is a phrase used by Mr. Iyengar in Light on Yoga and Light on Pranayama to describe some important points to consider when establishing a pranayama practice. The relevant sections from the above-mentioned books contain more specific suggestions about how to practise. Refer you to those texts for more in-depth study.!
1. To be considered pranayama, the breath needs to be even, channelled and conscious. Breathing should never be done with effort and hardness. Mr Iyengar has
often said that pranayama will never come with force or hardness. We must learn to guide the breath, channel it with compassion, not with aggression.!
2. If the breath becomes short and jagged, rough or uneven, it is time to do a few cycles of normal breathing or to stop for the day. Pranayama must have an even, smooth and harmonious sound and quality.. The tone of your breath will tell you if you are doing it correctly. As with all things, it takes time to recognise the correct ―note‖ for the breath, but we need to know that we are looking for it at least. If the sound of the breath is harsh, ―squeaky‖ or jerky you may be forcing or going beyond your capacity.!
3. Ideally, each breath will follow on from the previous one with the same quality and sound. Try to establish a harmonious rythm, if the sound changes, if the rhythm is disturbed, try a few cycles of normal breathing before you again deepen the breath and continue.!
4. The head and face are to remain passive and uninvolved with the breath. The chest and lungs are opened and are receiving of the prana.!
The tendency for beginners is for the head to lift and strain during puraka, inhalation, and tension can then be felt in the eyes and temples and the ears may become hot and “full.” If this occurs it immediately tell us that we have gone beyond our capacity. Go back to normal breathing and reset yourself to neutrality before you deepen the breath again.!
During rechaka, exhalation, the chest often sags and the ribs drop down towards the diaphragm. This restricts the breath in exhalation and tends to make us strain or push the final part of the outgoing breath. If this occurs pressure will again be felt, a sense that there is still breath in the lungs but it has nowhere to go. Keep the chest open during exhalation as well as inhalation.!
The eyes, ears, throat, and tongue need to be quiet and soft throughout pranayama. The head remains as a distant, dispassionate observer, watching the breath but unaffected by it. If heaviness, fullness or pressure is felt here during pranayama, go back to normal savasana breathing.!
Never continue with hardness or pressure in the organs of perception. Synchronisation of the breath!
- Synchronise the movement of the chest with the movement of the breath. The breath is the initiator and needs to give the opening and the direction for the chest to follow. Just as a ship moves through water with the bow parting the sea as it makes its way forward, so too the breath creates the path for the body to respond. The chest opens systematically to receive the breath. Let the breath gradually spread into the chest from top to bottom on the inhalation. On the exhalation the chest gradually releases as the breath moves out. In this the fullness of the chest recedes and does not drop suddenly. !
- Never push the breath to the extent that the next part of the cycle is rushed or urgent. Anticipate the moment you need to inhale and exhale. Don‘t try to extend the breath to the point where you have to grab for the next one. !
- Become familiar with your normal rhythm of breath. !
Mr. Iyengar often points out that unless we know our normal breath, pranayama will never be known.!
Self-Practice!
Observing the Breath!
This is best practised in the morning on an empty stomach, if this is not possible make sure you have not eaten for the last two – three hours.!
Preparation!
For the morning pranayama, prepare yourself by emptying your bladder, washing your face and cleaning your teeth.!
Organise a place to practise that is quiet and clean. Fresh air is important, so it is best to have warm clothing and a blanket to cover yourself with rather than having closed windows and an overheated environment in winter.!
Set up two blankets each folded in half and placed along your mat as shown. (If you only have one blanket available, fold it in three lengthways and place it along the spine starting at the small of the back.) Prepare a folded blanket for your head which is high enough to support your neck and skull so that the head doesn‘t tilt backwards. The height will depend on your body and your own requirements.!
Lie back over the blanket as though going to savasana. Place yourself so that the lower blanket comes to the small of the back just above the top of the pelvis. The second blanket should start at the lower back ribs. The two blankets will be staggered a little so that there is a small space between the first and the second.!
Lie back evenly over the blankets so that the spine is straight and the hips and shoulders are in line with each other. Adjust your head blanket so that is supports the whole back of your neck and head, starting at the base of the neck just above the shoulders. Check that the head is not tilting backwards and that the skin of the face is moving down towards the chin and throat.!
Extend the legs out straight and then release them to the sides so that the outer ankles, knees and thighs are rolling out and down towards the floor. Release the legs right from the top of the thigh rotating them from inside out.!
Keep your spine long and in the centre of the blankets so that you feel evenness on either side of the spine with the blanket exactly in the middle of the back.!
Rotate the shoulders down towards the floor, collarbones broad and the shoulder tips rolling down towards the floor. Allow the arms to turn from inside out right from the top of the arm near the shoulder to allow the outer elbows and wrists to turn down to the floor in line with the inner elbows and wrists. Turn the palms towards the ceiling.!
Do not create hardness. Set your body in position mindfully and methodically but without forcing.!
The aim here is to have the body at ease and yet maintain a certain alertness. The chest is supported to allow the back ribs and shoulder blades to slightly move up towards the front body. We need what Mr. Iyengar terms an ―inner lift‖, one which comes without muscular effort.!
Observe the space created between the lower ribs and upper abdomen. The abdomen will be a little below the lower edge of the ribs and this allows the diaphragm to move more freely.!
Relax your feet, your toes,your legs to the floor. Let go the skin of the palms, the fingers; no tension anywhere.!
Release all the muscles of the face, the throat, the mouth, and the tongue. Let the cheek bones soften and spread in the face. Let the space between the eyes grow a little wider to the sides.!
Allow the eyeballs to sink down to the back of the eye sockets, away from the eyelids.!
Let the eardrums move in towards each other deep inside the cavity of the skull. Quieten the face and keep the ears passive throughout pranayama. If any tension or hardness appears, go back to normal breathing and release the tightness.!
In pranayama, the head remains passive and neutral as though watching objectively from a distance. The minute the brain becomes active, consciously quieten the organs of perception again.!
It is not easy to remain neutral, innocent and open to the breath. It takes consistent practice. Learn to be aware when you have become disturbed in your eyes, ears, throat or tongue. To listen to the breath that inner silence is necessary. It may take all your attention some days to quieten your mind during pranayama, but, like a parent with a small child who is constantly running off, you just need to keep bringing your mind back to the body, back to the breath. It is useful not to allow frustration to take over. Just one even steady breath with complete mindfulness is something to be satisfied with. This is an ongoing practice and in the end is neither good nor bad but just is whatever comes on that day.!
The mind is mostly elusive and difficult to control and it is therefore helpful to approach the mind through the physical body. If we can keep the eyes still and quiet, the brain also becomes more still. We cannot order the mind to be passive, or make the breath
smooth. We can though set ourselves up to enable these things to occur. It is more about undoing at first, clearing the decks in order to make space for the breath.!
Give yourself a few weeks of regular pranayama and see what effect it has. It is much more subtle than the asana work, and you may not notice a big difference at first. With consistent practice you will be able to feel the difference in your day, and you will begin to notice how you feel when you don‘t do it.!
Pranayama for many practitioners takes a long time to ―get‖. It is worth it, however, as it is hugely rewarding and quietly transforming. The only requirement is that we do it with neutrality, without wanting any particular result. Just practise and observe.!
Without breath there is no life. Embrace the grace of breath.!
Types of Pranayama:!
!General guidelines and precautions you should be aware of with Pranayama.!
- It is not advised to practice asanas immediately after Pranayama and to relax after strenuous asana practice before Pranayama. !
- Pranayama should not be practiced in haste. !
- Pranayama should not be practiced when the lungs are congested !
Side Bar - Developing a Pranayama Practice!!1. Full Yogic Breath!2. Ujjayi Breath - Basic!3. Ujjayi Breath!4. Chandra Bhedanna!5. Surya Bheddana!6. Nadi Shodanna!
Pranayama practise needs to begin slowly and develop over time without force, counting of breath rates and retention. Begin with these six pranayama techniques at least for three months.
- Pranayama should not be practiced immediately after meals and at least four hours should be allowed after eating. !
- During Pranayama the breath must not be forced or strained. !
- People with high blood pressure, lung, heart, eye or ear problems should NOT hold after an IN breath and no vigorous breathing exercises, cleansing or bellows breaths. !
- People with low blood pressure should NOT hold after an OUT breath. Note: all stages of pranayamas begin with exhalation (rechaka) and end with inhalation (puraka). First breathe out whatever tidal air remains in the lungs, then start pranayama. !
Full Yogic Breath This was covered in Chapter 4. Go over your notes to begin you practise. Ujjayi Pranayama – or Psychic Breath- Victorious Breath Ujjayi means ‘victorious,’ the prefix ‘ud’ means upward or expanding and it also conveys the sense of preminence and power. ‘Jaya’ means conquest or success. It is a pranayama technique that can be practiced in any position at any time. It occurs spontaneously during sleep when the external mind withdraws. It is known as the ‘psychic breath‘ because is promotes subtle states of mind.!
In Ujjayi breath, the glottis in the throat (which closes when we swallow) is partially closed. This creates a soft sound from the throat with a raspy s̳ooooo‘ on the inhalation, and a softer h̳ammmm‘ on the exhalation. On the inhalation, the breath is dragged along in the upper nostril, and bounces off the rear of the roof of the mouth. Then, it is drawn down through the constricted glottis, into the lungs. On the exhalation, the breath moves through the constricted glottis and bounces off the soft palate of the upper mouth. Then it extends through the centre of the nostrils. Note that people with LBP or severe introversion should avoid this pranayama, and people with heart disease should not use Khumbaka in this practice.!
Benefits:!
- warms the body !
- decrease blood pressure !
- balances O2 and CO2 !
- increases relaxation and conscious mindfulness !
- tones abdominal area !
- engages the diaphragm !
- filters and cleans the air being inhaled !
- moisturizes the air !
- strengthen immune system!
- It may be used in the management of heart disease and hypertension, when used without breath retention!
- Helpful to sufferers of insomnia when practiced in savasana !
- Promotes psychic sensitivity!
- Helps direct the flow of energy in sushumna!
- Forms the basis of many kriya yoga techniques !Contraindications/cautions: !
Discontinue practice of you are feeling strain or shortness of breath.!
Basic Ujjayi Pranayama Exercise!
First allow the body to settle physically into savasana pose. Then consciously begin to observe your normal breath. Watch how, in normal breathing, the breath moves from different points in the chest.!
Bring evenness between the inhalation and the exhalation. Which one is longer, which one is shorter. Lengthen the shorter one and diminish the duration of the longer so that there is a steady and even flow. Give and receive the breath in equal quantity. Is the right lung more active than the left, or vice versa? Bring more alertness to the!
dull side so that both sides are evenly receiving and releasing the breath.!
Begin to observe the movement of the breath at the level of the lower floating ribs. Watch how the ribs open on the inhalation, recede on the exhalation. This helps to bring us more inside, less concerned with the outer world.!
As you continue your normal breathing feel the space within the cavity of the chest. Experience the depth from the sternum to the back dorsal spine, the breadth from the centre out to the left and right. Continue to be aware of this space during pranayama.!
Begin to deepen your exhalation, allowing the breath to move consciously, slowly and smoothly out of the lungs, from the abdomen to middle to thoracic lung. Release the breath evenly with a smooth steady flow, simultaneously from the left side and the right side of the lungs.!
At the start of the exhalation, pause and release the lower abdomen towards the floor and then begin to consciously allow a wave of contraction to follow all the way up to the thoracic spine. Begin to inhale, feeling the extensión of all four sides of the thoracic cavity. Feel the expansion between each rib bone, the collar lifting, and the spine extending. Feel the air working it‘s way deeper into the lower lungs and begin to fill the abdomen. The abdomen descends during pranayama, do not make it puff upwards at any stage. Let the breath fill the space within the chest methodically, systematically. Try and visualize the air entering from chest to abdomen and nourishing your body with rich oxygen.!
Allow the front ribs and sternum to be opened from behind by the movement of the incoming breath. Synchronise the movement of the breath with the opening of the chest.!
Let your mind be with the breath, exactly in contact with each other. Where the breath is, the mind needs also to be.!
Let the lungs fill evenly and without force from the top of the chest to the abdomen.!
Do not take the breath up into the throat and head. Let the collar bones be like a lid for the breath, the gate where the breath starts. If you draw the breath up into the throat and face you may experience the fullness and pressure mentioned in the earlier guidelines.!
When the breath reaches that lower part of the abdomen, pause, check your spinal alignment, smoothly exhale, from the bottom of the lungs up through the middle chest to the upper lungs starting with the contraction of the abdomen. Let the chest slowly empty out. Like an air mattress gradually losing air, as the breath leaves the lungs the chest maintains its outer shape at first until more breath has been released. Then the outer form of the chest recedes. The diaphragm controls the exhalation, like a car in first gear slowly going down a hill. Maintain the controlled movement of the diaphragm until close to the end of exhalation. Then release it completely, pause, begin expansion of the thoracic cavity, and again start your next deep inhalation allowing the diaphragm to press downward, making space to begin another round of chest to abdomen breadth.!
Continue in this way with one deep inhalation, exhalation followed by a normal cycle of breath. If the steadiness and rhythm have been maintained, continue with two deep ujjayi breaths and then a normal cycle of breath.!
Do not be ambitious in pranayama. Be mindful and conscious of when tension or shakiness has come in. At that point always return to normal breathing and release the tightness or hardness before you continue.!
Practise in this way for 10 to 20 minutes, according to your capacity.!
At the end of your session, finish with a deep inhalation and go back to normal breathing.!
Observe if any tensions have found their way in to the eyes, the ears, the throat, and release completely. Go back to complete neutrality, let go everywhere.!
Remain for a few minutes in Savasana, with quiet, soft normal breathing. Let go of any hardness, let the breath become smooth and steady.!
Observe the gentle touch of the breath in the nose as it moves in and out. Keep the inner membranes of the nose soft and feel where the breath touches on the inhalation and the exhalation. Don‘t do anything with the breath, just feel its quiet passage as it moves in and out.!
Bend the knees and take the feet to the floor. Then slowly let the eyelids draw back to open the eyes. Keep the softness in your gaze, as though the eyes were looking out from the back of the head.!
Then roll over onto the right side and stay for another few breaths before you get up. This completes your basic ujjayi pranayama session.!
Leave at least 20 - 30 minutes between pranayama and your breakfast or your asana practice.!
Ujjayi Technique:!
Ujjayi is divided into Stages 1 to 10. Stages 1-4 are done lying down and Stages 5- 10 are done while sitting. For the purpose of this course we will only be learning up to Stage 8 the last two stages involve the use of Khumbaka and should only be practiced under the guidance of an experienced teacher.!
Stage 1!
This stage trains one in the art of being aware of sensations in the lungs; it leads to even breathing.!
The effects of this stage are to make one attentive, to invigorate the nerves, any!
hardness in the lung is loosened and the lungs are prepared for deep breathing.!
Technique:!
! 1.! Lie down, keeping the body in a straight line. Do not cave in the rib cage. Close the eyes without tensing the eyeballs, keep them passive and receptive, and direct the gaze inwards. Keep the inner ears alert and receptive. !
! 2.! Breathe normally. Consciously observe and feel the flow of breath throughout the body. !
! 3.! As you breathe in, make sure that both lungs fill evenly. Feel the chest expand upwards and outwards. Synchronise the two movements. !
! 4.! Breathe out quietly, emptying the lungs evenly on both sides. !
! 5.! Continue this way for about 10 minutes. !
Stage 2!
This stage trains one to lengthen the duration of each out-breath and to learn the art of exhalation. The emphasis here is on slow, deep and steady exhalation.The effects of this stage are to soothe the nerves and calm the brain.!
Technique:!
! 1.! Follow the instructions given in paragraph 1 above. !
! 2.! First exhale quietly until the lungs feel empty, but without pressing down upon the abdominal organs. !
! 3.! Inhale normally through the nose. This is inhalation (puraka). !
! 4.! Exhale slowly, deeply and steadily until the lungs feel empty. This is exhalation (rechaka). !
! 5.! Continue for ten minutes then relax. !
Stage 3!
This preparatory stage trains one to lengthen the duration of each in-breath and to learn the art of inhalation. The emphasis here is on slow, deep and steady inhalations.The effect of this stage is that the nervous system is invigorated and confidence is instilled. The practice is good for those suffering from low blood pressure, asthma and depression.!
Technique:!
! 1.! Lie down as described in Stage 1 paragraph 1, then exhale quietly until the lungs feel empty, but without pressing down upon the abdominal organs. !
! 2.! Relax the diaphragm and stretch it sideways while you breathe in, without inflating the abdomen. Do not allow the diaphragm to roll or to move the floating ribs. !
! 3.! Take a slow, deep and steady in-breath carefully through the nose and make sure that both lungs fill evenly. Listen to the sound and maintain its rhythm. !
! 4.! Fill the lungs completely till the sound of inhalation becomes inaudible. Consciously draw the eyeballs down and gaze into the lungs. !
! 5.! At the start of the exhalation immobilise the diaphragm, then breathe out slowly but not deeply. Here the out breath will be slightly longer than normal. !
! 6.! Continue in the same way for ten minutes, and then relax. !
Stage 4!
This preparatory stage trains one to prolong the length of each in and out breath. The effects of this stage are increased energy, the nerves are soothed and tones.!
Technique:!
! 1.! . Lie down as describes in Stage 1 paragraph 1, then exhale quietly until the lungs feel empty, but without pressing down upon the abdominal organs. !
! 2.! Now breathe in relaxing the diaphragm and stretching it sideways while you breathe in, without inflating the abdomen. Do not allow the diaphragm to roll or to move the floating ribs. !
! 3.! Take a slow, deep and steady in-breath carefully through the nose and make sure that both lungs fill evenly. Listen to the sound and maintain its rhythm. !
! 4.! Fill the lungs completely till the sound of inhalation becomes inaudible. !
! 5.! Grip the diaphragm and release it gradually, exhaling slowly, deeply and steadily until the lungs feel empty. !
! 6.! This completes one cycle. Repeat such cycles for 10 to 15 minutes, then relax. !
Stage 5!
The breathing here is similar to that in Stage I but is done while sitting. It trains one in the art of observation and leads to even breathing.!
Technique:!
! 1.! Sit in a comfortable sitting position, keeping the back and the spinal column firm, but the spinal muscles soft and mobile which expand and contract with the flow of in and out breaths. Lower the head towards the trunk and lift up the inner
frame of the chest towards the descending chin. Resting the chin in the notch just above the breastbone. This is the chin lock jalandhara bandha. Keep the arms down and rest the back of the wrists on the knees or join the tip of the index finger of each hand with the tip of the thumb and keep the other fingers extended. Close the eyes and direct the gaze inwards. Keep the inner ears alert and receptive. !
! 2.! First exhale quietly as far as possible, without pressing down upon the abdominal organs. !
! 3.! Breathe normally. Consciously observe and feel the flow of breath throughout. !
! 4.! As you breathe in, make sure that both lungs fill evenly. Feel the chest expand upwards and outwards. Synchronise the two movements. !
! 5.! Breathe out quietly, emptying the lungs evenly on both sides. !
! 6.! Continue this way for about 10 minutes. !
Stage 6!
Like Stage 2, this stage trains one to lengthen the duration of each out-breath and to learn the art of exhalation. The emphasis here is on slow, deep, steady exhalations.!
Technique:!
! 1.! Sit in a comfortable position following the techniques described in Stage 5 paragraph 1. !
! 2.! Exhale whatever breath is in the lungs. !
! 3.! Inhale normally through the nose. !
! 4.! Exhale slowly, deeply and steadily until the lungs feel empty. !
! 5.! Maintain the posture while exhaling and listen carefully to the sound of the breath, keeping the rhythm and smoothness throughout. !
! 6.! This completes one cycle. Repeat such cycles for ten minutes, inhale, and then rest in Savasana. !
Stage 7!
This stage trains one to lengthen the duration of each in breath and to learn the art of inhalation.!
Technique:!
! 1.! Sit in a comfortable position, following the techniques given in Stage 5 paragraph !
! 2.! Take a slow, deep in-breath carefully through the nose and make sure that both lungs fill evenly. Listen to the sound and maintain its rhythm. !
! 3.! Fill the lungs completely till the sound of inhalation becomes inaudible. Consciously draw the eyeballs down and gaze into the lungs. !
! 4.! At the start of the exhalation immobilise the diaphragm, then breathe out slowly but not deeply. Here the out breath will be slightly longer than normal. !
! 5.! This completes one cycle. Repeat such cycles for ten minutes, inhale and then rest in Savasana. !
!Stage 8!
This is the Stage of Ujjayi pranayama proper, with deep in and out breaths. This pranayama aerates the lungs, soothes and tones the nervous system and as a result of the deep respiratory action, the blood carries the supply of life-giving energy to the smallest part of the tissues. It reduces phlegm, relieves pain in the chest, and the voice becomes melodious.!
Technique:!
! 1.! Sit in any comfortable position, following the techniques given in Stage 5 paragraph !
! 2.! Exhale whatever breath is in the lungs and take a slow, deep, steady in-breath through the nose. !
! 3.! Listen to the sound of the breath. Control, adjust and synchronise its flow, tone and rhythm. The flow is controlled by the resonance of the sound, and the tone by the flow. !
! 4.! Fill the lungs from the top to the bottom, right down to the abdomen. Consciously try to channel the breath to the remotest part of the lungs. Be continuously aware of the inflow of breath. Consciously try to channel the breath to the remotest part of the lungs !
! 5.! As you breathe in, your body, lungs, brain and consciousness should be receptive rather than active. Breath is a divine gift and should not be drawn in forcefully. !
! 6.! Do not inflate the abdomen as you inhale. Keep the diaphragm below the ribs throughout. The breathing movements are made by drawing the entire abdominal area from the pubis to the breastbone towards the spine, and then up towards the head. This automatically massages the internal organs. !
7. In deep inhalation, the inner intercostal muscles at the front are lifted up. Just before exhalation, there is a further lift of these muscles, which prepares one before breathing out. Now begin the process of exhalation. Maintain the lift of the intercostal muscles along with that of the diaphragm and start exhalation from bottom to top. Allow the breath to go out slowly, deeply and steadily. After a few seconds the grip of the trunk relaxes by itself gradually, until the lungs have been passively emptied. Maintain a continuous awareness during the out-flow of breath.!
This completes one cycle. Repeat for 10-15 minutes, keeping the eyes closed and the limbs relaxed. Inhale and then lie down and rest in Savasana.!
Chandra Bhedanna - Left side, our moon side - Ida – controls emotional behaviour!
Chandra means the moon, referring to the left nostril which is the path of Ida Nadi. Bhedana means passing through. In Chandra Bhedana Pranayama inhalation is done through the left nostril (Ida) and exhale through the right (pingala). This practice stimulates the nerves controlled by the moon.!
Benefits:!
- cools the body !
- reduces bile !
- calms the mind !
Contraindications/Cautions: !
Do not practice on the same day as Surya Bhedana !
Do not practice during Summer !
Introverted people pr mentally disturbed people should avoid this practice !
If you have sluggish digestion or excess mucous do not practice !
Hand Positions: !
Gyan Mudra: This hand position can be used to seal the energy flow in the body when practising pranayama. In this position the tip of the pointer finger and thumb touch to create a circle. Extend the other three fingers. !
Nasika Mudra:The index and middle finger curling to touch the palm so that the right nostril is maintained by the thumb and the left nostril is maintained by the ring finger. Or you can place the index and middle finger lightly against the third eye/ Ajna. Try to refrain from using the index and middle finger. Do not apply pressure on the nostrils with the fingers during the practise, just close gently. !
Technique:!
Inhale left exhale right!
! 1.! Sitting comfortably- attending to an erect spine. Close your eyes and relax completely. !
! 2.! Adopt Nasika Mudra !
! 3.! Close the right nostril with the thumb finger and inhale slowly deeply, gently through the left nostril. !
! 4.! After Inhalation is completed, close the left nostril with the little finger and ring finger and exhale slowly deeply gently through the right nostril by releasing the thumb. Do not hold the breath (Khumbaka). !
! 5.! After the exhalation is completed, close the right nostril with the thumb and inhale slowly, gently through the left nostril. !
! 6.! After inhalation is completed, close the right nostril with the ring finger and slowly deeply gently exhale through the right nostril. !
! 7.! One inhalation and one exhalation is one round. Perform anywhere from 9 – 30 rounds, depending upon your capability. !
Surya Bhedanna – Right side – our masculine side – Pingala –controls analytical behaviour!
Surya means sun, referring to the right nostril which is the path of the Pingala Nadi. In Surya Bhedanna Pranayama inhalation is done through the right nostril (Pingala) and exhalation through the left nostril (Ida). Inhalation through the right nostril creates heat in the body and the impurities that block the flow of Prana are dispelled.!
Benefits:!
- Stimulates the brain !
- Increases body heat !
- Increases bile !
- Destroys phlegm and wind !
- Promotes digestion !
Contraindications/Cautions: !
Avoid if you have high blood pressure or heart disease !
Avoid if you suffer from epilepsy!
Technique: !
Inhale right, exhale left. !
!! 1.! Sitting comfortably – attending to an erect spine, soft face and smiling inwards !
! 2.! Adopt Nasika Mudra. !
! 3.! Close the left nostril with the little finger and the ring finger and inhale slowly, gently deeply through the right nostril. !
! 4.! After the inhalation is completed close the right nostril with the thumb finger and release the little finger and ring finger from the left nostril and exhale slowly gently, deeply through the left nostril. Do not hold the breath (Khumbaka). !
! 5.! After the exhalation is completed, close the left nostril gently with the thumb and inhale slowly, gently deeply through the right nostril. !
! 6.! After the inhalation is completed close the right nostril with the thumb finger and release the little finger and ring finger from the left nostril and exhale slowly gently, deeply through the left nostril. !
! 7.! One inhalation and exhalation is one round. Perform anywhere from 10- 30 Rounds depending upon your capability. !
Nadi Sodhana- Alternate Nostril Breath:!
A Nadi is a line that carries energy or prana similar to the way wires and nerves carry electricity. Sodhana signifies purification and cleansing. Therefore Nadi Sodhana is
cleansing the energy lines and nerves.!Normal breathing alternates from one nostril to another throughout the day usually about every two hours. However for many of us this time period varies considerably and reduces our vitality. If the breath flows through the right nostril for more than two hours consistently it can result in mental and nervous disturbance. If it flows more through the left nostril chronic fatigue and reduced brain function can occur.!
Benefits!
- Calms the mind !
- Balances the flow of breath between the two nostrils !
- Brings optimum function to both sides of the brain !
- Balances the sympathetic and para-sympathetic nervous system restoring homeostasis !
- Reduces anxiety and stress !
Contraindications/Cautions: !
- Avoid if suffering from a cold or nasal passages blocked!
- Discontinue the practice if you have any difficulty breathing, tightness in the !
chest or become short of breath !
- Be careful not to tip to one side as the right arm and shoulder gets tired. !
Hand positions: !
Gyan Mudra ! This hand position can be used to seal the energy flow in the body when ! !! practising pranayama. In this position the tip of the pointer finger and thumb !! touch to create a circle. Extend the other three fingers.!
Vishnu Mudra ! The hand position used to alternately close the nostrils is called Vishnu Mudra. In ! this position the pointer finger and middle finger are folded in towards the palm or ! placed on the third eye centre. The thumb is used to gently close the flare of the !! right nostril. The ring and little finger gently closes the flare of the left nostril (you !! may find it easier to use only the ring finger).!
Technique:!
! 1.! Sitting comfortable – attending to an erect spine and a soft face and smiling inwards. Close your eyes and relax completely. !
! 2.! Place the left hand in Gyan Mudra resting the left hand on the left knee. !
! 3.! Place the right hand in Vishnu Mudra. !
! 4.! Gently close the right nostril with the thumb and exhale fully through the left nostril, this is releasing the tidal breath, the practice of Nadi Sodhana starts now. !
! 5.! Inhale fully through the left nostril. !
! 6.! Close off the left nostril with the ring and little finger. !
! 7.! Exhale fully through the right nostril by releasing the thumb. !
! 8.! Inhale fully through the right nostril. !
! 9.! Close off the right nostril with the thumb. !
! 10.! Exhale fully through the left nostril by releasing the ring and little finger. !
! 11.! This completes one cycle of Nadi Sodhana perform up to 10 rounds. !
! 12.! Inhalation and exhalation should be practise with any jerks and strain. !
!Bija Seed Chakra Chant!
To awaken, heal and harmonize the chakras chant the particular sound to create the vibrations associated with each particular chakra. Focus the intention of healing each chakra which can then allow a continuous flow of prana through the chakras.Pay particular notice if you feel you need to focus on one particular Chakra more so than
Side Bar - Sealing Your Pranayama Practise!Seal your pranayama practise with the Bija Seed Chakra Chant and the Humming Breath. These techniques will aid the preparation of the body for meditation and Savasana. Practice these with full intention of calming the nervous system and bringing harmony to the mind.!
any other. Feel the breath deep in the diaphragm and feel the virbrations start at the base and resonate throughout your whole body. Visualize the colours of each chakra, embrace the element of each chakra and let the mantra flow out loud or just repeat it mentally.!
Chakra Color Element Mantra Location
Moladhana Red! Earth! ! Lam Base of spine
Swadistana Orange Water! Vam Sacral area
Journal Entry: Blog 12!Experiment with one of the pranayama techniques that are described above. Then, develop a brief script that describes how you would coach a student through this practice.
To help you in the beginning of your pranayama practises, record your voice, giving full direction that you can easily follow to each technique, whilst maintaining the posture you have chosen for your practice. Remember to choose a sitting position that you can maintain for the length of the practise, so you gain the full benefit.
!Humming Breath!
According to Buddhism, hum is the sound of the Buddha. When you can immerse yourself in the peaceful hum sound you can attain a Buddha mind. In Sanskrit it means to be one with all brilliant spirits existing in the whole universe.!
Technique:!
1. Either sitting in a comfortable position or lying down in a comfortable position.!
2. Adopt a mudra or place hands on knees or cup hands or!
3. Place your hands on your stomach, at the base of your rib cage.!
4. Take a slow, deep gently inhalation.!
5. As you begin to exhale, make a humming sound, drawing it out as long as possible.!
6. Relax and enjoy! 9 or more rounds.!
Benefits!
- Completely relaxes the body !
- Increases overall energy !
- Keeps the mind peaceful !
Further Pranayama Practices!
There are many more pranayama practices some of which we have included here. Some of these pranayama are advanced practices and should only be practices under the guidance of an experienced teacher and only after consistence practice of the previous pranayama techniques in this chapter. For the purpose of this course please only practice the previous pranayama techniques.!
!
Manipura Yellow Fire! Ram Solar plexus
Anahata Green Air Yam Heart!
Vishuddha Turquoise Ether Ham Throat
Ajna Indigo Ether Sham Third Eye
Sahasrara Violet Ether Om Crown
Viloma!
Viloma pranayama is a method of controlling the flow of air and extending the duration of the breath. The breath is interrupted with several pauses during the inhalations or
exhalations, as opposed to normal breathing, where the inhalation and exhalations flow smoothly. Once learnt, it may be added to other pranayamas.!
There are many benefits to extending the inhalation. These include increased volume of air, more 02 available for the body, increased health and vitality, the creation of tissue pumps, the lengthening and relaxation of the spine, and the stimulation of the SNS.!
There are also many benefits to extending the exhalation, because it is a passive movement. Slowly lengthening the exhalation will stimulate the PNS, create a state of relaxation with all its benefits mentally and physically, and expel more toxins from the body (1.5 kilos per day). The abdominal
muscles are contracted, which strengthens them, and mental and physical pain are relieved.!
Traditionally, pranayama was believed to be a form of kumbhaka, or vessel. There are three types of kumbhaka:!
1.!Antaranga – or internal retention !
2.!Bahiranga – or external retention !
3. Kevelar – or spontaneous retention!
The inhalation represents the active, positive breath, and exhalation represents the passive, negative breath. Therefore kumbhaka, which resides between the two, represents the transcendence of duality. Competent guidance is needed for the advanced practices, and the techniques should be learnt slowly, systematically, and with care and comfort. Internal kumbhaka should be mastered before proceeding to more advanced exhalation kumbhaka techniques. It is important to be relaxed in both the mind and the body when practicing external kumbhaka.!
Bhastrika Pranayama – or Bellows Breath!
Bhastrika is a pranayama practice through which the diaphragm moves in the torso like bellows, to fan the eternal fire. The term is derived, in fact, from the term bhastra, meaning bellows.!
Breathing in this way creates physical, pranic, and psychic heat, so it is a pranayama practice for cooler periods. It is practiced in padmasana, or an erect, sustainable sitting
posture, where the body is stable and allows abdominal freedom for the rapid breath. To do bhastrika, the nostrils need to be clear and free from mucus. Bhastrika should be avoided by those suffering from HBP, ulcers, heart disease and hernias. Medical guidance is needed for lung disease, asthma, bronchitis, and tuberculosis. Continued dizziness is a sign that the practice is unsuitable, or done incorrectly. Avoid practicing during extremely hot weather.!
!Comprehension Check!
Part I – Vocabulary - Write the Sanskrit term for each of the following words:!
1. Lengthening of the breath!
2. Victorious!
3. Internal retention!
4. Cold!
5. Passionless or unemotional!
6. Vessel!
7. External retention!
8. Absence of breath within the body!
9. Spontaneous retention!
10. Bellows!
11. Panting!
12. Abdominal breathing!
!Part II: Short Answer – Provide a brief answer (no more than one paragraph) to the following questions:!
1. What are the benefits of ujjayi pranayama?! !
2. What is the first exercise you should teach when attending to pranayama and why? !
3. Why should pranayama be taught very slowly attending to safety precautions?!
4. How does pranayama relate to other aspects of yoga, such as asanas, relaxation?!
5. List three key facts about breathing from the chapter !
!Part III: True or False – Decide whether the following statements are t̳rue‘ or f̳alse‘:!
1. Ujjayi is a vitalizing breath that should not be performed before sleep, as it interrupts slumber______________________!
2. Our lungs contain one million cells. _________________________!
3. Breathing is regulated by the ANS____________________________ !
4. Normal breathing oxygenates only 90 percent of our lungs________________ !
5. Pranayama should never be practiced at the same time as asanas, as this detracts!
concentration from the physical postures________________ !
! 6.! When you practice the p̳sychic breath‘, you immediately gain understanding of past lives______________________________ !
! 7.! The beating of the heart can eventually become volitional with extensive practice________________________________________ !
8.! Pranayama and meditation go hand in hand_________________________ !
! 9.! Swana Pranayama helps the practitioner lose weight, as it temporarily stifles the appetite____________________________ !
! 10.! Bhastrika Pranayama sometimes awakens Kundalini________________ !
11. Sheetali Pranayama should only be practiced by the healthy, as it is known to increase blood pressure_________________________!
12. Viloma pranayama is a method of extending the duration of the breath _________________!
Part IV:!
Draw and label the lungs, giving a brief description to the function of each component.!
Part V: Essay Question!
Describe the relationship between meditation and pranayama (you will have to review chapter 4, or independently research meditation, in order to answer the question). How can pranayama help meditation, and how can meditation help pranayama? As part of your answer, include 1-2 paragraphs of instructions for a combined meditation-pranayama session. Don‘t be afraid to be creative!!
!!!!!!!!!!Chapter 7 Comprehension Check !Part I: Vocabulary: Write the Sanskrit word for each of the following terms:!
1. Mid-chest breathing!
2. Upper chest breathing!
Part II: Short Answer – Provide a brief answer (no more than one paragraph) to the following questions:!
1. What are some of the principal benefits of full yogic breathing?!
2. What are the different types of awareness‘ in yogic practice? !
Part III: True or False – Decide whether the following statements are true or false:!
! 1.! Babies are highly efficient breathers_____________________ !
! 2.! The last movement of a full yogic breath is an abdominal movement ____________ !
Part IV: Essay Question!
You have been asked to give a ten minute talk to a group of yoga students about meditation and its benefits. As part of this talk, you are not only to encourage listeners to take up meditation, but you are also to describe the n̳uts and bolts of meditation practice‘, so that they can get started. In essay form, write at least one page of notes for your talk, so that you are well prepared. Good luck!!
Part V: Practice!
Sit in a comfortable seated position and begin to practice the four steps of yogic breath breathing chest to abdomen. Try and observe the different muscles contracting and releasing and note the effects on the extension of the thoracic spine. Practice for several rounds of breath and then release and begin to reverse the breath from abdomen to chest. Note the differences in how it makes you feel and also the effects on your posture and spinal movements.
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