Hatha Yoga

THE FULL YOGIC BREATH – Pranayama

When practicing pranayama, the control of breath increases the flow of prana in the body, renewing and recharging energy for body and mind.

It is important to have mastered the full yogic breath for any pranayama exercise. To do this successfully, one must learn and practice abdominal breathing correctly. Full use is made of the respiratory muscles, filling and emptying the lungs to the maximum in a relaxed and controlled way.

Initial relaxation:

5 minutes of deep abdominal breathing is recommended in initial relaxation before yoga practice to fine tune your nervous system and prepare the body for pranayama or asana practice. For Beginners deep abdominal breathing can be practiced in the corpse pose with palms on abdomen and fingers apart facing the Centre line of abdomen. When breathing, attention is paid to feeling the movement between the first rib, navel and hips. Also notice the movement in the back of the body, around the kidneys and lower back and below the waist. Feel the fingers move apart on the abdomen and hands rising when inhaling, and feel the fingers coming together when exhaling and the hands moving down with the abdomen.

Full yogic breath in sitting position:

It is best to be sitting straight in a comfortable sitting position such as the cross-legged position- Easy pose or Lotus. When the spine is straight prana can move freely. It is also important to open the chest and to relax the shoulders down from the neck and not round the shoulders forward or the chest is constricted. Sitting on a cushion or rolled up mat can help develop the correct sitting posture. Hands are in Chin Mudra position.

When practicing the correct technique, inhale, expanding gradually first the abdomen then raising and opening the rib cage, then finally lifting the collarbone without lifting the shoulders. Be aware of the breath filling up the lungs in the front and the back of the body. Exhale slowly with control and begin by relaxing the abdomen, but keeping the head, neck and spine still aligned; then lower the rib cage and then slightly contract the abdomen to actively empty the lungs. All breathing is through the nostrils.

During asana practice, use the full yogic breath with the developed muscle control learned in practicing it to improve awareness of the spinal alignment, and a few full yogic breath cycles between one asana and another to replenish oxygen and concentration.

BENEFITS:

For Beginners to more advanced practitioners, the benefits are increased lung capacity, improving oxygen levels and decreasing carbon dioxide levels. The mind is calmed, the nervous system relaxed and concentration is improved. This helps before meditation or before or after asana practice.

“When the breath wanders, the mind is unsteady, but when the breath is still, so is the mind still.”  Hatha Yoga Pradipika

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.

If your body is strong and healthy with much prana, you will have a natural tendency to produce health and vitality in those close to you. – Swami Vishnudevananda