A Simple Way To Direct the Wildest of Minds, Brightest of Hearts, & the Most Sluggish of Energy
Pranayama Series
by: southernblissyogini
“The rhythm of the body, the melody of the mind, and the harmony of the soul create the symphony of life.” -BKS Iyengar
Why is the breath we practice in Yoga so important? What are the benefits? In this blog series I will define the Sanskrit word and explore techniques to help improve your life through the fourth limb of yoga called pranayama. I will also discuss several pranayama exercises to aid in your yoga and meditation practice, and in your daily life.
Prana is defined as breath, respiration or life force.
Ayama is defined as control or restraint.
Reduced to its fundamental core, pranayama simply means breath control.
Pranayama is the science of breath. This science develops a steady mind, strong willpower, and sound judgment. In pranayama, you practice controlling your breath by extending the length of each breath and the pauses between breaths. This results in an inner peace no matter the details of your day.
I am often asked what props to use, when to practice, how long to practice and how to know if a person is doing the practice correctly. Let’s begin by answering these questions and then I will provide a pranayama to use during your routines and meditation practice. What Props?
The idea is to still the body.
Seated Pranayama: Ideally, you will sit in a way to raise your hips slightly above your knees and to allow for a gentle pelvic tilt and alignment. This can be accomplished by sitting on the first 1/3 of a folded yoga blanket (any blanket will do), a bolster, a pillow, or a chair. To help expand the ribcage to maximize your efforts, use a pole (such as a broomstick, mop handle, etcetera) tucked behind the back while resting on each inner elbow. The back of hands will rest comfortably on the knees.
Reclined Pranayama: It is preferable to keep your head elevated above your chest, to lift your sternum, and to keep your abdomen soft and relaxed. Using blocks, bolsters or blankets (maybe all three) to get into a reclined position with head support will achieve this goal as well as provide support to your upper back. Consider doing a very supported fish pose for reclined pranayama.
When?
Pranayama should not be a source of stress or strain on the lungs or diaphragm. Practice on an empty stomach, but not after intense exercising. Also, do not practice pranayama while experiencing sinus, cold, or flu symptoms or suffering with severe constipation or backaches. I find early morning pranayama practice and end of night practice to be the best times for me.
How Long?
5-60min daily.
Are you a beginner to pranayama practice?
Starting something new involves small intentional increments of daily consistency to establish a habit. This new habit will render positive results. You can practice pranayama anywhere such as while in traffic (how about the car line to pick your kids up from school), while waiting for an appointment, etcetera. Just invest five minutes a day and you will be on your way to an improved you! The deeper you invest in your self-care the deeper your results will be. Student that have been practicing pranayama- 30-60 minutes a day will help you access the higher limbs of yoga.
Lastly, responding to the question, Am I doing it right? Some ways you will know you are doing it correctly are: your energy level increases, your emotions and thoughts are no longer overwhelming you, and stress is no longer the enemy because you have a tool to respond to it.
Our first pranayama is called Dirga pranayama. It is also known as three-part breath.
Benefits:
*reduces stress
*calms body and mind
*reduces hypertension/high blood pressure by relaxing blood vessels
*improves skin appearance and hair quality
*promotes better sleep
*helps balance hormone health
*improves overall respiratory health
*enhances detoxification
Directions:
Take a few natural breaths in and out through the nose. Close your eyes if it is comfortable to do so. Breathing through the nose, take the first third of your inhalation into your lower lungs and upper belly, and pause briefly. Then breathe the second third of your inhale into your middle lungs and back and pause again briefly. Then breathe the final part of your inhale into the upper portion of your lungs and collarbone and pause again. On the exhale, release gradually in reverse from the upper lungs and collarbone to the middle lungs and back, and finally, the lower lungs and upper bello. In class, I use the cueing of belly, ribcage, and collarbone.
Repeat this simple pattern again for several rounds for up to five minutes.
Enjoy this pranayama and let me know any benefits you experience.