Pranayama: Power to the Peaceful
The ancient texts of yoga(What is Yoga?), Hatha Yoga Pradipika, say simply, Breath is the
key to ultimate emancipation & when done properly and when the body is well
prepared.
The yoga practitioner can practice working with the breath to
experience the merging of individual self with the universal soul and
know silence within.
Three stages of breath in pranayama “inhalation, retention
and exhalation” are the means by which we can abide in stillness in
both body and mind and merge with the great mystery.
During inhalation we invite prana into the house & when
prana enters, the individual self moves out of the way for the soul. We
generate energy, expansion and awareness within.
The energy causes tension in the brain and thus the breath is
constricted. However during the practice of pranayama the brain relaxes and is
kept in a passive, receptive state.
Then the physical body initiates active breathing rather than
sucking in air, or grasping for prana, the body receives the breath as one does
a respected guest.
How to do Pranayama:
·
Take
a face upwards position, lying on the
floor with a long thick pillow
spine-wise. If you do not have a long thick
pillow you can create support by rolling a firm wool or cotton
blanket into a cylindrical shape and securing it with string at both ends.
·
You
will also need a cushion for the base of the skull and neck so that the
forehead skin moves from the hair line downward to the chest. When the
props are placed correctly the chest opens and relaxation comes.
·
Be
sure that the buttocks are well lengthened from the edge of the bolster and you
have placed the back floating ribs on the long
thick pillow.
·
See
that the skull and neck are supported by the blanket you have cushioned the
head with.
·
Release
the arms from the side body so that the armpits are open and receptive.
·
Give
yourself time to settle into the pose after you make all the small adjustments
the body calls for.
·
Let
the eyes look downward as if under the bones of the face into the chest.
·
Pranayama
begins with observation of the breath. After a while you will notice that the
breath becomes slower and slightly deeper.
·
Notice
if the abdomen rises with the breath if the ribs move and any other markers of
breath in the body.
·
Observe
the quality, texture and duration of both the inhalation and exhalation.
Listen for the sounds that the in and out breath make.
·
Now,
after a long slow smooth exhalation, if a pause comes just let it be there. If
you gasp for the next inhalation, your pause was too long.
·
To
initiate the inhalation, spread the ribs and the breath diaphragm out to the
sides of the rib cage. Let the lower abdomen be absolutely quiet and uninvolved
with the breath.
·
If
you feel yourself gasping for air or tension arises in the jaw, throat or
temples, it means you are working too aggressively and you must stop and revert
to normal breathing until the tension abates.
·
If
you feel relaxed and calm in your body and most especially in your head,
continue: a short pause after the exhalation followed by a gentle spread of the
ribs and breathe diaphragm to entice the next full soft inhalation.
·
Start
slowly with 5 -10 minutes including the time spent settling on your bolster and
head support.
·
When
you conclude your pranayama session, come slowly and gently to a seated
position, keeping the eyes soft and the brain quiet. In that way you do not jar
your nervous system and you do retain the benefits of this peaceful and
powerful practice.
·
Next,
we will talk about different types of pranayama.
Stay
Healthy
