Last week we finished our introduction to the first two of the Eight Limbs of Yoga as described in "The Yoga Sutras of Patanjali", the Yamas and the Niyamas. These are self-restraints and personal observances that the practiced yogi adheres to in pursuit of awakening to their true essence nature. Now as we move forward in our journey through the Eight limbs, we move on to the third limb/aid, Pranayama.
What is Pranayama?
Pranayama can be broken into Prana, and yama, to be understood even clearer.
Prana: meaning Life-giving/life force energy, or breath,
Yama: which we already know as restraint/control, or regulation.
When we put these two together we get something akin to the control or restraint of breath and life force energy. Or more simplified: "the control and direction of breath" . This practice of directed breath control for a specific purpose can give us yogis a direct line to our nervous systems, as well as help us expand and manage our personal energy.
Breath is life, and Prana is the energy that rides along the breath.
There are a number of beneficial pranayama practices that can invigorate our practice, but for now we will look at 3 in particular: Ujjai, Kapalabhati, and Nadi Shodhana.
1. Ujjayi/ Breath of Victory: This breath is used to build internal heat and cultivate prana within the body. We activate this by gently constricting the muscles in the back of the throat while breathing (The same ones we use to whisper!). This is done with the mouth closed, and can sound like waves crashing into the beach, which is why it can also be called "ocean-like Breathing".
2. Kapalabhati/ Breath of FIre: This breath is used to stoke the fires of personal willpower, invigorate, heat and cleanse the body, and clear the mind. (It also improves cardiovascular health!). It's advised to not practice this breath if you are pregnant or on your moon cycle.
Breath in and out through the nose
Breath into the belly and push the belly out
Engage the inner core to "pump" the belly towards the spine, pushing air out of the lungs,
Inhae is passive, when you push the belly out again
Repeat at a moderate-fast pace/ until breath runs out
Inhale deeply and start again!
3. Nadi Shodhana/ Alternate Nostril Breathing: This breath has many benefits, and is great for balancing the physical body and energy within the body, calming the nervous system, and clearing the airways. Bringing your pointer finger to the forehead, you will alternate closing one nostril with the thumb, and the other nostril with the inside of the middle finger.
Inhale through the Left nostril for 4 counts
Exhale out the Right nostril for 4 counts
Inhale through the Right nostril for 4 counts
Exhale out the Left nostril for 4 counts
Repeat
There are versions of this breath that may include breath holds and retention, but that's for another time!
As we move through the week, our challenge is to find ways to incorporate a little more pranayama into our practice and lives, even if it's just for a few minutes! Many of our teachers here at HOME yoga incorporate breathwork and pranayama in their classes, so taking classes can be an easy way to kickstart your personal pranayama practice! We look forward to seeing you in classes this week!