Handout Workshop taught by Manja Herlt Podratz, RYT-200

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Chester Black
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1 As long as there is breath in the body, there is life. When breath departs, so too does life. Therefore, regulate the breath. - Hatha Yoga Pradipika Ch.2:S.3 PRANAYAMA (Breathing Techniques) Handout Workshop taught by Manja Herlt Podratz, RYT-200 There are two reasons the mind moves about, the breath and the vasanas (deep-seated mental/emotional habits). If one is controlled, then the other is also controlled. Of these two, the breath should be controlled first. - Yogakundali Upanishad

3 By controlling the breath we can learn to control prana. And because prana sets the mind in motion, by controlling the breath we control the mind.

4 Sun Salutation (Surya Namaskar) Abdominal Breathing = Diaphragm Breathing

5 Pranayama in the Yoga Sutras of Patanjali Patanjali gives us five Sutras which explain both the practice of pranayama and the results of the practice. Pranayama comes after asana which suggests that asana prepares the way for pranayama. After we have practiced pranayama, we are then ready to begin the meditational practices that follow pranayama. Sutra 2.49: Sutra 2.50: After perfection of posture is achieved, the movements of inhalation and exhalation should be controlled. This is pranayama. Pranayama has external, internal and fixed movements. When regulated according to place, time and number, they may be either long or short. Internal and external breath and total restraint of breath is regulated by place, time and number and thus the breath becomes long and subtle. This one sutra has described all the pranayamas, just one sutra. Breathe in, hold and breathe out with different counts; while having attention on different parts of the body. In one sentence, in one sutra, all the pranayamas are summed up. Sutra 2.51: There is a fourth sphere of breath control that goes beyond the other three and is transcendental. (This is the breath that comes of its own) The fourth type of pranayama happens when the regions or spheres of internal and external breaths have been gone beyond of. In pranayama again, learn with proper guidance. Do not just do it on your own, but by proper guidance. There is one more pranayama which happens automatically. When all the thoughts, ideas in the mind and the objects are cleared, there starts a natural pranayama. It throws out all the impurities from the mind. As you go deep, the pranayama begins to happen and it breaks the routine way of breathing. It assumes a form of its own, a different rhythm. This is the fourth pranayama. Sutra 2.52: Sutra 2.53: As a result of this, the covering of the inner light dwindles away. (This removes rajas and tamas and allows sattva to shine forth) And fitness of the mind for concentration is gained.

6 Kabalabhati = Skull Shining Breath = Cleansing Pranayama Kapalabhati is a pranayama practice as well as a shat kriya one of the six cleansing actions of hatha yoga. With its emphasis on the exhalation, kabalabhati enhances elimination of volatile metabolic wastes and dispels sluggishness and congestion, while engaging the seat of apana in the lower belly. Benefits * cleansing effect for the lungs, stimulating for the abs * awakens dormant centers in the brain responsible for subtle perception * invigorating / revitalizing capacity How to prepare oneself for this practice * regular sleep patterns * vegan diet * posture (asana) = energetical balance and pranayama affect each other How to practice relaxed, passive inhale / strong, forceful exhale 1/sec 3 rounds = 12 breaths each up to 3 minutes 2/sec 3 rounds = 24 breaths each up to 3 minutes don t practice faster to not compromise the cleansing practice

7 Sitali and Sitkari = Cooling Breath = Tongue Hissing Breath Sitali cools the body, adds moisture to the system, and soothes a pitta imbalance. Besides building breath awareness, this practice is said to calm hunger and thirst and cultivate a love for solitude. In addition, this practice reduces fatigue, bad breath, fevers, and high blood pressure. How To Practice Sitali Sit in a comfortable position with the head, neck, and spine in alignment. Close your eyes, breathe diaphragmatically for several minutes, then open the mouth and form the lips into an O. Curl the tongue lengthwise and project it out of the mouth (about 3/4 of an inch). Inhale deeply across the tongue and into the mouth as if drinking through a straw. Focus your attention on the cooling sensation of the breath as the abdomen and lower ribs expand. Withdraw the tongue and close the mouth, exhaling completely through the nostrils. Continue doing sitali for 2 to 3 minutes, return to diaphragmatic breathing for several more, and repeat the cooling breath for 2 to 3 minutes longer. Gradually you can work your way up to a 10-minute practice. Can t Curl Your Tongue? Try Sitkari Sit comfortably with your eyes closed. Gently press your lower and upper teeth together and separate your lips as much as you comfortably can, so your teeth are exposed to the air. Inhale slowly through the gaps in the teeth and focus on the hissing sound of the breath. Close the mouth and slowly exhale through the nose. Repeat up to 20 times. This practice is called sitkari. According to the Hatha Yoga Pradipika, in addition to its cooling effects, sitkari balances the endocrine system and builds vitality.

Bhramari = Humming Breath = Bumblebee Breath Bhramari's buzzing sound can tune out the endless mental loops that can fuel emotional suffering; it s a starting point for those whose minds are too

8 Bhramari = Humming Breath = Bumblebee Breath Bhramari's buzzing sound can tune out the endless mental loops that can fuel emotional suffering; it s a starting point for those whose minds are too "busy" to meditate. Basic Bhramari Sit comfortably and allow your eyes to close. Take a breath or two to settle in and notice the state of your mind. Then inhale and for the entire length of your exhalation, make a low- to medium-pitched humming sound in the throat. Notice how the sound waves gently vibrate your tongue, teeth, and sinuses. Imagine the sound is vibrating your entire brain (it really is). Do this practice for six rounds of breath and then, keeping your eyes closed, return to your normal breathing. With regular practice of a pranayama called bhramari, bliss arises in the heart. It can also relieve insomnia, sinus infections, thyroid problems, and stress. Silent Bhramari Once again, settle in for a breath or two to prepare. Now do six more cycles of basic bhramari. After your sixth round, switch to silent bhramari, in which you imagine making the buzzing sound on each exhalation. Do for six rounds. Notice whether you can still sense vibrations in your face and sinuses. Bhramari with Shanmukhi Mudra (Traditional) 1. do 6 rounds of low- to medium-pitched bhramari, lower your hands, notice the effects. 2. now do 6 rounds of high-pitched bhramari, with or without shanmukhi mudra. Notice where you feel the vibration. 3. Caution: Do not use Shanmukhi Mudra when you suffer from claustrophobia / anxiety

9 Nadi Shodhanam =Channel Purification =Alternate Nostril Breathing =Breath of Balance We don t see things as they are, we see them as we are. As the breath moves out and in through each nostril, it provides a quieting focus. Your nervous system will become deeply calmed, and your mind will turn inward and become steadied for concentration. Three Principal Breathing Patterns Yoga breathing exercises generally begin with an exhalation. The exhalation is a cleansing breath; the inhalation is the potent breath. Pattern 1. Close the left nostril and exhale and inhale through the right. Then switch and exhale and inhale through the left nostril. Continue switching from side to side two more times and take three resting breaths through both nostrils. Pattern 2. Exhale and inhale three times through the right nostril and then switch and exhale-inhale three times through the left nostril. Then take three resting breaths through both nostrils. Pattern 3. Exhale through the right nostril, switch and inhale through the left. Continue this pattern twice more for a total of three breaths. Then exhale left and inhale right for a total of three breaths before taking three resting breaths through both nostrils. If you are doing more than one round, start the next round on the opposite side. Hints 1 Sit with your spine upright throughout the practice; a bent spine can result in disruption of the nervous system and increase mental and physical tension. 2 Breathe diaphragmatically with no pauses. Keep the breath deep, smooth, and relaxed. With practice, the length of the breath will gradually increase. 3 Close off the nostrils lightly. Neither nose nor neck should be distorted. Cautions - Do not practice nadi shodhanam if: 1 You are tired and cannot concentrate / anxiety disorder. 2 You have a severe headache. 3 You re overly restless and agitated -> practice savasana instead. 4 You re running a fever. 5 You have a seizure disorder.

10 Bandh Yoga Mula Bandha = Root Lock Is a form of hatha yoga used for containing flow of energy or prana. It can provide continuity in the transition phase of end of breathing practices and beginning of meditation. Pull your pelvic floor muscles in and up by. Relax your genitals, isolate the mula bandha and lift the pelvic floor muscles. Hold for 5 counts. Benefits: * improve core body strength * protect lower back muscles * makes muscles safer * increases body energy, improves concentration Jalandhar Bandha = Neck Lock This bandh is applied during most pranayamas, meditation, and chanting. Sit comfortable and upright, lift your chest up. Stretch your back by lifting your chin towards your neck. Do not tilt your head level in either direction. Benefits: * beneficial for issues with thyroid and parathyroid glands * minimizes double chin * cures throat problems Uddiyana Bandha While exhaling pull in the abdomen in the ribcage by taking in the false inhale while holding the breathe and then releasing the abs after 4-5 false inhalations. Benefits: * activates solar plexus and helps relive constipation * aids during depression * helps diabetes patients.

Alternate Nostril Breathing

Alternate Nostril Breathing What is Alternate Nostril Breathing? Alternate Nostril Breathing (also called Nadi Shodhana) is the practice of intentionally and in a focused way breathing for a few (or several)