Pranayama 101Presenter: Jonelle Kapsalos

“Breath is life! We enter this world riding upon the wings of an inhale and depart while exhaling. Life is truly one breath… Breath awareness is the central hub of the yoga wheel around which all else rotates”David Swensonhttps://yogainternational.com/article/view/ashtanga-yoga-qa-with-david-swenson

Learning objectives

Enhance your knowledge/experience of Pranayama.

Become proficient in a suite of ‘Pranayama 101’ techniques and the applications and contraindications.

Be confident in your understanding and ability to convey the philosophy, theory and benefits of Pranayama to your students.

Confident to incorporate Pranayama in your teaching.

Learning activities Review & discuss: theory, philosophy & physiology.

Small groups discussions & activities

Practice techniques

Teaching scenarios

Pranayama 101 – Techniques

Sama VrittiDirgaUjjayiAnulomaBhramniBhastrikaKapalabhaliSilaliGolden Thread BreathNadi Sodhana

Personal Pranayama Story

Asthmatic, acute and chronic respiratory illnesses, bi lateral pneumonia, many hospitalisations Sons 5, 8 asthmatics Mother with Chronic Obstructive Pulmonary Disorder(COPD)Yoga is essential to my ongoing self-careExploring the interconnection between breath, body and mind

PHILOSOPHY

4th limb

Hatha

TECHNIQUES

⚙ Sama Vritti⚙ Dirga⚙ Ujjayi⚙ Nadi sodhana⚙ Bhramani

Biology & Physiology

PRACTICE

⚙ Prana-vaya⚙ Apana-vayu⚙ Samana- vayu⚙ Udana-vayu

NADIS⚙ Ida⚙ Pingala⚙ Sushumna

CONSCIOUSNESS/IDENTITY

⚙ Mindfulbreathing⚙ CentralNervousSystem⚙ PNS&ANS⚙ Chitta Vritti

PRANA

TeachingScenariosApplicationsSequencing

Contraindications

INHALATION EXHALATIONRETENTION 2:2:2

⚙ Bhrastrika⚙ Kapalabhali⚙ Silali⚙ GoldenThread⚙ Breath

BANDHA & MUDRA

Pranayama (प्राणायाम prāṇāyāma),

“Prāna” - life force, vital energy, energy that creates the universe"āyāma,“ – extension, expansion, control, restraint Usually translated as breath control Greater context of meaning – control and extension of the life force

History

Pranayama historical timeline1500 B.C Vedic: retaining the breath whist reciting mantras

1000 B.C Smtiti: - pranayama with mantra on deity

Puranas 500 B.C – 800 A.D: specifics of timing inhalation * exhalation

Yoga Sutras of Pantanjali 300 B.C

Verse 1.34 –the Citta (mind) is calmed by regulating the breath, focus on the exhale & the natural stilling of breath that comes from such practice. Verses 2.29 – 2.53 4 separate aspects of the breath Verse 2:52 regular practice could lessen or dissolve the veil that covers our “inner illumination.”Focus on preparing the mind for meditation

The Hatha Yoga Pradipika

Chapter 2 On Prâṇâyâma.1. Posture becoming established, a Yogî, master of himself, eating salutary and moderate food, should practise Prâṇâyâma, as instructed by his guru.2. Respiration being disturbed, the mind becomes disturbed. By restraining respiration, the Yogî gets steadiness of mind.3. So long as the (breathing) air stays in the body, it is called life. Death consists in the passing out of the (breathing) air. It is, therefore, necessary to restrain the breath.

Hath Yoga PradipikaDetailed instructions for practice: • Breath retention • Alternate nostril breathing• Timing and practice guide • Diet• Techniques to remove impurities and cleansing practises

5 PranasName Description Body

1.Prana Energy intothebody Chintochest

2.Samana Innerenergyconversion Upperabdomen

3.Vyana Energytransported toentirebody Whole body

4.Apana Energyawayfromthebody Lowerabdomen

4.Udana Expression communication Neck andhead

Yogic philosophy of pranic bodyThe interconnectedness of the mind, body, spirt to work as one system.

NadisChakrasBandha Mudra

Nadi & Chakas Bandha

The NadisNadis – translated as ‘nerves’, ‘conduits’. 72,000 Nadis in the human body.

IDA, the “Moon System”, correlates with the left nostril and the Parasympathetic Nervous System.PINGALA, the “Sun System”, correlates with the right nostril and the Sympathetic Nervous System.SUSHUMNA, the “Central Nadi”, penetrates the spinal column and correlates with the Central Nervous System.

Chakras Major energy centres along the central channel or spinal column of the body.Areas that generate energy, process energy and emotion & influence how we use that energy in our lives Open and free flowing chakras = healthy mind and body.7 Chakras

1. Sahasrara- Crown Chakra 2. Ajna – 3rd eye chakra3. Vishussha – Throat Chakra 4. Ananata – Heart Chakra 5. Manipura – navel or Solar Plexus 6. Svadhisthana – Sacral Chakra7. Muladhara – Root Chakra

Mundra & Bandhas Both control the flow of pranic energy from pranayama practice Mudras: psychic gestures with induce a certain state of mind Bandhas: Energetic locks that assist the flow of prana. Types of Bandha’s • Mula Bandha• Uddiyanna Bandha• Jalandhara Bandha

Pranayama – the components 1. Pooraka - inhalation2. Rechaka - exhalation 3. Kunbhaka – retention • Antar kunbhaka or internal breath retention • Bahir kumbhaka or external breath retention

4. Kevala kumbhaka or spontaneous breath retention*

Foundations of pranayama practice Breathing through the nose*The breath initiates movementEyes closed or soft focus Relaxed facial musclesSitting posture with support - spine straight If reclining use support e.g. bolster. Empty stomachPranayama should not be practised during illness*Special advice re pregnancy and high/low blood pressure

Asthewinddrivessmokeandimpuritiesfromtheatmosphere, pranayamadrivesawaytheimpuritiesofthebodyandmind.” B.K.S.Iyengar

Activities Group practise – pranayama for mindfulness, focus and calm

1. Breath awareness 2. Sama Vritti3. Dirga

Self reflection on the effects of the practice and group discussion

Sama Vritti (equal breathing)

Suitability: for all Benefits: calming to the nervous system*

Sama Vritti – technique

Suggested posture sitting with support or reclining. Begin to notice your natural breath, not changing anything at first. Give yourself a good five breaths or so.Begin to slowly count to 3 as you inhale. Take a moment at the top of your inhale with the lungs full of air. Then also count to 3 as you exhale. Take a moment to feel empty. This is one round.Ratio 3:3 Option to extend the breathe, making sure your inhale and exhale stay the same length. 4:4, 5:5 etcRetentions 4:4:4

Dirga ( 3 part breath)

Benefits: calming to the nervous system*Contra- Indications: fever

Dirga – technique

Part 1:Inhale, expand the belly like a balloon. Exhale, air out the belly through your nose, navel back towards your spine to make sure that the belly is empty of air. Repeat X 5 . Part 2: From part 1 draw in a bit more breath expand into the rib cage allowing ribs to widen apart. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and then from the belly, drawing the navel back towards the spine. Repeat X 5 Part 3: From part 2 draw in more breath filling the upper chest, all the way up to the collarbone, the area around the heart will expand and rise. On the exhale, let the breath go first from the upper chest, allowing the heart & chest to sink down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine. Repeat x 5

“12 – 16 breaths per minute, 21,000 breaths a day”* (adults)

(Mayo Clinic USA)

Biology & Anatomy of Breathing

“Breathing is the in taking and expelling of air in the lungs, caused by changing the shape of the thoracic and

abdominal cavities.”

Leslie Kaminoff

Anatomy of Inhalation & Exhalation Insert view here

Muscles involved in breathing

Group Activities Group practice – energising pranayama's Bhastrika (bellows breath) Kapalbhati (shiny skull/forehead breath)Work as a group to create a 3 minute talk on the anatomy of the breathing.

Kapalbhati Pranayama (Kapal = forehead; bhati = shining)

Benefits:• Energising, strengthens core muscles, lungs

Contraindications:• Pregnancy, heart conditions, respiratory illness, fever

Kapalbhati Pranayama –Sitting comfortably Inhale to you are half way full, then exhale sharply and forcefully through the nose, drawing the belly in as you exhale. Place your hands on your abdomen to feel the sharp contraction from the exhale. Let the inhales happen naturally. The belly releases and expands during the inhalations.Continue this cycle of forceful exhales and passive inhales at a fast pace so that the belly is pumping continuously.start slowly with a round of ten. If that feels ok, try three rounds of ten.Work up to doing three rounds of thirty breaths each, coming back to deep inhales and exhales between each round.

Bhastrika PranayamaBenefits: Increases prana and energy, strengthens abdominal muscles. Contraindications: Do not practice Bhastrika if you’re pregnant, have uncontrolled high blood pressure, epilepsy, seizures, or panic disorder. Empty stomach - wait at least two hours after eating.

Bhastrika Pranayama-Sitting comfortablyWith each inhale, expand your belly fully as you breathe.

Begin bellows breathing by exhaling forcefully through your nose. Follow by inhaling forcefully at the rate of one second per cycle.Make sure the breath is coming from your diaphragm; keep your head, neck, shoulders, and chest still while your belly moves in and out.For your first cycle, move through a round of 10 Bhastrika breaths. Stop breathe naturally for 15- to 30-secondsVariation for kids: Steam train breath (arms & down) 3 rounds

Brain AutonomicControlCentresPons– Respiration,cardiac,vasoconstriction

Medulla– respiration

Pranayama – the brain and nervous system

“Yoga breathing is considered “an intermediary between the mind and body (Sovik, 2000).“can enhance parasympathetic (inhibit neural responses) tone, decrease sympathetic (excitatory) nervous activity, improve respiratory and cardiovascular function, decrease the effects of stress, and improve physical and mental health (Pal, Velkumary, and Madanmohan, 2004)”.Enhance functions of cerebral cortex and general cognitive function.

Nervous System

“Lengthening exhalation relative to inhalation reduces the ‘fight or flight’ impulse and maintains a healthy level of carbon dioxide in the blood, which helps you relax” Steer 2010

Effects of pranayama Normalisation of O + C02 levelsActivation of relaxation response Energising & Heating Cooling Regulation of body functions e.g. blood pressure Strengthening of lungs Enhanced Concentration & Perception

Pranayama Ratios Ratios guide relative length inhaling vs. exhaling.

A ratio of 1:2 means you exhale twice as long as you inhale. The counts indicate how long each phase lasts. A count of 2 for a 1:2 ratio means you inhale for two counts, and exhale for four counts.The more advanced ratios add a period of holding your breath to the breathing exercise. So the 1:1:2 at a count of 2 would mean you inhale for 2 counts, hold your breath for two counts, and then exhale for 4 counts. For the four stage ratios, there is another retention added after the exhale. So for 1:3:2:1 at a count of 2 you'd inhale for 2, hold for 6, exhale for 4, and hold again for 2.

Learning activities Group practice: Experience the effect of lengthening the exhalations and retentions Experience the effect of breath retentions Different ratios Add mudra & bandhas

Clear perception – true self Yoga Sutra 2.52, Patanjali “As a result [of pranayama], the covering that blocks our own inner light is reduced.” Through the practice of pranayama, you can reduce all of the mental chatter, inner critic, distractions, self-doubt— everything that prevents you from connecting with your own inner light, your true Self. Coming from a place of the Self rather reacting to the whim of external circumstance and change = less suffering.Pranayama helps with focused concentration, leading you to clearer perception, a greater connection with the Self, and ultimately a happier life.

“As the wind drives smoke and impurities from the atmosphere, pranayama drives away the impurities of the body and mind.” – B.K.S. Iyengar

Activities Group pratice1. Ujjayi 2. Ujjayi with bandhas

Small group activity:• Craft a 3- 5 minute talk briefly explaining pranayama for a beginners

yoga class.

Ujjayi (Victorious Breath)

Benefits:Increases amount of oxygen in the bloodBuilds internal body heat and energy Relieves tensionEncourages free flow of pranaRegulates blood pressureHelps maintain a rhythm in practiceIncreases feelings of self-awareness, focus and meditative qualities

Contra- Indications: fever, acute respiratory illness, heart conditions,

Mindful teaching guidelines No right or wrong way to breatheImportant not to strain or force the breath* except for specific techniques

Follow the biological path of the breath e.g. top downFor breath extensions include the option to breath normally if any dizziness (provide ‘heads-up’ re experience strange sensations)

Progressive variations on basic techniquesIf teaching a course perhaps pick one pranayama technique for the durationSequencing: options pre and post asana practice.

Activities

Group PracticeBhramariSitali & SitkariNadi Sodhana

Working in small groups create a brief description of the way in which pranayama assists with the regulation of the nervous system.

Sitali &Sitkari Pranayama – cooling breath

Benefits: Reduces – stress tension, anxiety, insomnia, blood pressure, lowers body temp.Improves concentration Assists with hot flushes Contra-indications:cold weather, circulation issues, small % of people can’t curl the tongue in Sitali so Sitkari is used

Sitali - The Cooling Breath

Sit comfortably, slightly lower the chin, curl the tongue lengthwise, and stick it out the mouth. Inhale gently through the “straw” formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.

Sitkari Pranayama

Open the mouth slightly with your tongue just behind the teethInhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.

Bhramari PranayamaBenefits: Reduces – stress tension, anxiety, insomnia, blood pressureStrengthens voice and eliminates throat ailments.Improves bronchial asthma* Recommended for pregnancy & kids love it.

Contra-indications:Ear infections, heart conditions (no breath retention), severe illness, fever

Bhramari Pranayama – gentle version • Sitting up with support if needed.• Eyes closed Facial muscles loose, lips lightly touching, and your jaw

relaxed, upper and lower rows of teeth slightly separated. • Prolong the buzzing sound on the exhalation as long as it’s

comfortable and you can still inhale smoothly, without gasping for air. If you start to feel agitated, back off and return to normal breathing.• Feel the sound waves vibrating in tongue, teeth, and sinuses. Imagine

the sound is vibrating your entire brain (it really is). • Do this practice for six rounds of breath and then, return to your

normal breathing.

Bhramari Pranayama Shanmukhi Mudra variation

• As per gentle version we are going to intensify the practice.• Thumbs to push on the tragus of each ear—the bump of cartilage

on the cheek side—to block the ear canal.• Practice low- to medium-pitched bhramari for six rounds of

breath.• Do this practice for six rounds of breath and then, return to your

normal breathing.

Bhramari Pranayama Shanmukhi Mudra (traditional)

• Note: contra-indicated for claustrophobia, major depression and anxiety or any previous history of trauma • Thumbs to push on the tragus of each ear—the bump of cartilage on

the cheek side—to block the ear canal.• Index fingers lightly touching the inner corners of eyes• Middle fingers on the sides of the nose, the ring fingers above the lips,

and the little fingers just below. • Be sure to place only very light pressure on the eyeballs.• Practice low- to medium-pitched bhramari for six rounds of breath.• Do this practice for six rounds of breath and then, return to your

normal breathing.

Nadi Sodhana - benefits Reduces anxiety, calms the mindLowers your heart rateImproves concentration, clear thinking by balancing, synchronising left & right brain hemispheres.Balances energy channels (nadis) and clears energy blockagesVarious progressive stages of techniques Balances energy channels (nadis) and clears energy blockagesCounter indications – blocked nose, sinus infection

Nadi Sodhana – basic technique Adopt nasagra mudra with the right hand left hand on the knee in chin or jnana mudra. Close the right nostril with the thumb. Inhale & exhale through the left nostril 5 times. The rate of inhalation/exhalation should be normal. Be aware of each breath. After 5 breaths release the pressure of the thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air. Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal. Lower the hand and breathe 5 times through both nostrils togetherThis is one round. Practise 5 rounds or for 3 to 5 minutes, making sure that there is no sound as the air passes through the nostrils

Nadi Shodhana –Alternate nostril technique Bring your right hand up in front of the face and extend your index finger and thumb allowing the other fingers the rest.Take your index finger to your eyebrow centre and rest it here gently. Now you will use your thumb to close your right nostril & your second finger to alternately close your left nostril.Begin by closing your right nostril gently with your thumb, and inhale in through the left nostril. The breath should be slow, steady and full but not forced.When you have reached the end of your inhale, close the left nostril with the second finger and open the right nostril to fully exhale with a slow & steady breath.Inhale in through the right nostril, & then switch to exhale through the left. That is one full round of the breath.Inhale through the left, & switch to exhale out of the right. Inhale through the right & switch to exhale out of the left. Remember we always switch nostrils on an exhale if you get confused.Keep going for 5-10 rounds, and increase your rounds of breath as you begin to feel more comfortable with the breath.Release the hand & go back to normal breathing.

Advanced Nadi Shodhana (Anuloma Viloma)

Adding retentions Even or odd

Group Activities Working in small groups discuss what pranayama techniques you would apply to the following classes:Pregnancy Adults all levels general classKidsSeniors

Learning activities Group practice: Experience the effect of lengthening the exhalations and retentions Experience the effect of breath retentions Different ratios Add mudra & bandhas

Wrap up and group discussion Thank you!

References & Further reading Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function Christina Zelano, Heidi Jiang, Guangyu Zhou, Nikita Arora, Stephan Schuele, Joshua Rosenow and Jay A. Gottfried http://www.jneurosci.org/content/36/49/12448 http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-responsehttps://www.hindawi.com/journals/ecam/2012/821307/ (Yoga Meditation Practitioners Exhibit Greater Gray Matter Volume and Fewer Reported Cognitive Failures: Results of a Preliminary Voxel-Based Morphometric Analysis)Anatomy of breathing article by Leslie Kaminoff attp://www.yogaanatomy.org/wp-content/uploads/2011/10/Anatomy-of-Breath2.pdf"Rhythm of breathing affects memory, fear: Breathing is not just for oxygen; it's also linked to brain function, behavior." ScienceDaily. ScienceDaily, 7 December 2016. https://www.sciencedaily.com/releases/2016/12/161207093034.htmhttps://www.unm.edu/~lkravitz/Article%20folder/Breathing.html

References & Further Reading Cont.The effect of various breathing exercises (pranayama) in patients with bronchial asthma of mind to moderate severity. Tarun Saxena & ManjariSaxena, International Journal of Yoga. 2009 Jan-jun; 2 (1): 22-25. Effects of yoga on the autonomic nervous system, gamm-aminobutyric-acid, and allostastis in epilepsy, depression and post traumatic stress disorder. Streeter CC, Gerbarg PL, Saper RB, CirauloDA, Brown RP, Med Hypotheses. 2012 May;78(5):571-9. Pal, G.K. Velkumary, S. and Madanmohan. (2004). Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian Journal of Medical Research, 120, 115-121.http://www.yogajournal.com/article/practice-section/healing-breath/