ysp-pranayama01

Eight Limbs of Yoga(Yoga Sutras of Patanjali) : 

1 Eight Limbs of Yoga(Yoga Sutras of Patanjali) Pranayama (Breathing Techniques) (Part 1) Subhash Mittal Integral Yoga Studio www.integralyogastudio.com  919-926-9717  subhashmittal@gmail.com

Invocation to Sage Patanjali : 

2 Invocation to Sage Patanjali योगेन चित्तस्य पदेन वाचां | मलं शरीरस्य च वैद्यकेन || योऽपाकरोत्तं प्रवरं मुनीनां | पतञ्जलिं प्राञ्जलिरानतोऽस्मि || yogena chittasya padena vAchAM | malaM sharIrasya cha vaidyakena ||yo.apAkarottaM pravaraM munInAM | pata~njaliM prA~njalirAnato.asmi || "I respectfully bow down with folded hands and offer my salutations to Sage Patanjali, the highest among the Munis (sages), who has presented the remedies for removing the impurities of the body through his treatise on Ayurveda,  of language through his treatise on grammar (Patanjala Mahabhashya) and the impurities of the Chitta (mind field) through his treatise on Yoga (Yoga Sutras of Patanjali)."

Outline : 

Outline Why talk about breath? Physiology of breathing Components of breathing Inhalation, exhalation, breath retention Practice pranayama Mechanics of breathing Breathing habits Nasal Function and Energy Five sheaths Practice pranayama Five main pranas and five minor pranas

Why Talk about Breath? : 

Why Talk about Breath? Emotions control breathing - breathing can control emotions Only physiological process both voluntary and involuntary Physical body and mind need "energy" for functioning Energy and matter are interconvertible Prana is the link between mind and body Voluntary changes in breathing can bring about change in energy patterns Cosmic inhalation and exhalation - creation and dissolution Involuntary breath controlled by primitive parts of the brain

What is Pranayama? : 

What is Pranayama? Fourth of the eight limbs of yoga Compound word – “prana” + “ayama” Prana = pra (prefix) + an (to breathe, to live) “prana” is life-force, the cosmic vital energy “ayama” means to stretch, expand, control Pranayama is to expand and control prana Breath is a gross manifestation of prana, usually equated with prana Breathing techniques help control prana in different ways

Physiology of Breathing : 

Physiology of Breathing Nose, windpipe, lungs, circulatory system and associated muscles transport O2 Blood density higher at lower part of the lungs Shallow breathing inefficient in carrying O2 in blood to cells Hemoglobin carries O2 to cells and CO2 back from the cell to the heart Gas exchange (O2 - CO2) -respiration- happens at the cell level

Components of Breathing : 

Components of Breathing Inhalation Exhalation Breath Retention External retention Internal retention

Pranayama Practice : 

Pranayama Practice Ujjayi breathing Sectional deep breathing Clavicle (upper part of lungs) Thoracic (middle part of lungs) Diaphragmatic (lower part of lungs) Full 3-part (yogic) breathing Kapalabhati Rapid breathing

Mechanics of Breathin : 

Mechanics of Breathin Diaphragm separates the thoracic area from the abdominal area When diaphragm moves down, chest and ribcage expand, bringing in air into the lungs When diaphragm returns to the resting position, air expelled from lungs Three phases of breathing: diaphragmatic, thoracic, clavicular Diaphragmatic breathing most efficient - infants use it naturally Yogic, complete breath exercises all three areas of lungs Compression of abdominal muscles can empty the lungs further

Breathing Habits : 

Breathing Habits Shallow breathing is most common A sob of grief, anger, anxiety etc. can dramatically effect breathing Anxiety associated with shallow chest breathing Unfortunately, tummy tucked in is fashionable Autonomic nervous system - sympathetic and parasympathetic Under "fight or flight" - sympathetic takes over - chest breathing Holding breath beyond capacity prevented by ANS regulation

Nasal Function and Energy : 

Nasal Function and Energy Filters, moisturizes, directs air flow, warms the air Provides a sense of smell, brings in O2, creates mucus Drains sinuses, impacts the nervous system Mucus collects dust, bacteria, viruses, fungi etc. Mucus finally cleaned out through digestive system Diet plays a big role in the quality of mucus Tonsillitis and sinusitis common nose-related problems "Nasal Wash" or "Jala Neti" with a neti pot highly helpful For serious mucus problems, "gaja karani" or "shankhaprakshalana" (colon cleansing) may be used

Five Sheaths (Koshas) : 

Five Sheaths (Koshas) Annamaya Kosha: physical sheath sustained by food (anna) Pranamaya kosha: Vital sheath sustained by breath (prana) Manomaya kosha: Mental sheath - cognition, willing, desires etc Vijnanamaya kosha: intellectual and intuitive sheath Anandamaya kosha: Bliss sheath

Pranayama Practice : 

Pranayama Practice Kapalabhati (breath of fire) Bhramari (bumble bee breath) Index finger in the ear Shanmukhi mudra (closting the six gates) Nadi shuddhi (alternate nostril breathing) Ujjayi breaths using Vishnu mudra 1:2 ratio between inhale/exhale durations Deep, soft (soundless) breathing Switching nostril at the end of inhalation

Five Pranas : 

Five Pranas Prana: head to navel; all intakes - food, water, air, sensory impressions Apana: navel to root chakra; Elimination (stool, urine, all fluids, CO2), reproduction; also negative feelings and emotions; basis for all immune functions Udana: navel to head; growth of body, speech, enthusiasm and will Samana: periphery to navel; digestion, absorbing O2, homogenize mental impressions Vyana: navel to periphery; all circulations - nutrients; helps all other pranas More details here: http://www.integralyogastudio.com/fivePranasTable.pdf

Five upa_pranas (minor pranas) : 

Five upa_pranas (minor pranas) Naga: burping, throwing, stretching, salivation, hiccups Kurma: movement of the eyelids and size of iris to control intensity of light Krikara: sneezing, coughing, reactions to pain, hunger, thirst Devdatta: yawning, sleep Dhananjaya: produce phlegm, provides nourishment, inflates the body after death