"Yogas Citta Vritti Nirodhah"
"The Restraint of the modifications of the mind-stuff is yoga"
Sutra 1.2, The Yogas Sutras, by Pantanjali
This phrase from the Yoga Sutras which literally means, the ability to direct and focus mental activity,
is one of the primary goals of yoga. Throughout the Sutras, Pantanjali outlines and describes the eight limbs of yoga
that lead us to Samadhi---total bliss. Asana (the practice), Pranayama (yogic breath)
and Meditation (control of the mind) are just three of the limbs towards this goal. The asanas train
the lungs,diaphragm & intecostal muscles so that the breath moves rhythimically. B.K.S. Iyengar states, " the practice
of asanas removes the obstructions which impede the flow of prana and the practice of pranyama regulates that flow of prana
throughout the body."
What are the benefits of Pranayama?
Pranayama has fundamental physiological effects on the body. The greater intake of oxygen:
improves circulation, cleanses the lungs, purifies the blood and organs and promotes a "remarkable resistance to disease and
causes subtle chemical changes to take place in the body." In addition, there is a cleansing effect on the nadis
(our actual circulatory system) which are the channels for vital energy.
Pranayama also prevents the decay of the nadis and brings about changes in mental attitude, possibly
alleviating depression and allowing us to think with more clarity. Yogic breathing also causes a systemic release of
tension of the external body, such as the skin, facial muscles, the organs of perception and the the internal---the brain.
Ultimately, the sadhaka (the practioner) attains robust health and longevity.
Energy: more oxygen
Clarity: clears the mind, eases distracting thoughts
Cleansing: Cleanses the nadis, removes toxins from the
body
Relaxing: releases tension and bound areas of the body
Practice and Technique
Many types of pranayama have been devised and evolved to meet the physical mental, intellectural
and spiritual requirements of the sadhakas (practitioner) under fluctuating conditions.
TERMS:
Prana-_breath
Puraka--inhalation--removes sluggishness, stimulates & energizes the
mind
Rechaka--Exhalation---expiration or impure air, carbon dioxide. Calms the nerves
& brain.
Kumbhaka--Retention (advanced)
Mudra--Seal (fingers are held with special hand gestures)\
Bandha--Lock (certain organs or parts of the body are gripped, contracted or controlled.
A bandha carries energy to the right places.
Jalandhara Bandha (chin lock) sternum pressed against chin.
THE BASICS:
Ujjayi Breath--"victorious breath"--even inhalation and exhalation
Wave Breath (soft, smooth) breath incrementally; the navel, base of the rib cage,
sternum, side chest
Viloma 1--interrupted inhalation ---3 cavities of the torso
Viloma 2--interrupted exhalation
Practice each 3-4 times
More Complex:
Kapalabhati--vigorous exhalation through the nostrils
Sitali--cooling, inhale through curled tongue
Anuloma--alternate nostril breathing
Brahmari--"Bees Breath" with Sanmuki Mudra
Savasana-complete each session with a brief savasana.
MEDITATION
Mantras: "So Ham" or Aum---chanted silently
Concentrate on a single object, such as, gazing at a Candle or on any desired object
which promotes steadiness of mind and consciousness.
HELPFUL TIPS:
- Practice upon rising in the morning before doing any acitivities. Have your props set-up so
that you can literally "roll-out of bed" to practice. Its a great way to wake up!
- Give yourself at least 10 minutes and stick with the basics. However, a full session will last
at least 30 minutes.
- Try lying down at first (supine) then work towards sukhasana (seated posture).
- Begin lying on two folded blankets, the head supported by a third blanket, in supported savasana.
Cover yourself with another blanket for warmth. Use the blankets to support the ankles and legs when seated.
- Find a sequence that works for you.
- Relax facial muscles, abdominal area.
Suggested Reading:
Light on Pranayama: The Yogic Art of Breathing, B.K.S. Iyengar
