What is Prana?

Prana translates into “life force energy,” and Yama translates into "control or mastery of". Therefore pranayama can be understood as the control of energy of life” Prana is the sum total of all energy that is manifest in the Universe. It is the sum total of all the forces of nature.You see, hear, talk, sense, think, feel, will and know through the help of Prana.The Prana may be defined as the finest vital force in everything which becomes visible on the physical plane as motion and action and on the mental plane as thought. So the one who learned to control the prana has not only subjected his own body and mind, but every other body, mind and power in this universe. Thus, Pranayama or the control of Prana is that means by which the Yogin tries to realise in this little body the whole of cosmic life, and tries to attain perfection by getting all the powers in the universe.

All forces, all powers and Prana spring from the fountain or common source - Atman. Whatever you behold in this sense-world, whatever moves or works or has life, is but an expression or manifestation of Prana. The Prana is related to the mind and through mind to the will and through will to the individual soul, and through this to the Supreme Being. If you know how to control the little waves of Prana working through the mind, then the secret of subjugating universal Prana will be known to you.

Prana flows through the astral tubes named Nadi. Of the innumerable Nadis (according to Shiva-Samhita the total number is 350000), which permeate our body, Ida, Pingala and Sushumna are the most important. Ida and Pingala Nadis are on the two sides of the spinal cord and Sushumna is within the spinal cord. Ida operates through the left nostril and Pingala through the right nostril. When the breath operates through Sushumna, the mind becomes steady. This steadiness of mind is termed Unmani Avastha, the highest state in Raja Yoga. If you sit for meditation when Sushumna is operating, you will have wonderful meditation. When the Nadis are full of impurities, the breath cannot pass through the middle Nadi. So, one should practise Pranayama for the purification of Nadis.

Prana and Breath

That which travels in the nerves of the physical body is gross Prana. That which moves in astral tubes or Yoga Nadis of the astral body is subtle Prana or psychic Prana. Breath is an external effect or manifestation of gross Prana. There is intimate connection or close relationship between the gross Prana and subtle Prana. Otherwise Hatha Yoga is impossible. By the practice of Pranayama the dark of ignorance is destroyed by the development of concentration and knowledge. The mind becomes quite steady. It can be fixed at any point.Pranayama performed before meditation will make the body light and you will enjoy your meditation. By the practice of Pranayama, Rajas and Tamas which screen the light of Purusha are destroyed. Then the real nature of the Purusha is realised.

You do not have to practice all types of pranayama , it is better to choose one and to master it . Keep the others in your mind and use them when you feel there is a need. You should not expect the benefits after doing it for 2 or 3 minutes only for a day or two. Regular, steady practice is needed for a long time. Do not perform Pranayama till you are fatigued. Try not to become attached to the results of your practice-just do what you are to do and come what may

Types of pranayama that we most often use:

1. Deep abdominal breathing

This type of breathing is also called diaphragmatic breath, as the diaphragm is used to bring air to the lowest and largest part of the lungs. As you inhale your abdomen will inflate and move out, the diaphragm will go down and open up your lungs. As you exhale the abdomen moves back in as the lungs deflate. All breathing moves are conscious, slow and deep.This type of breathing brings release of tension and fatigue, helps to relax pelvic organs and psoas muscles by its impact on pelvic diaphragm and sacral nerve plexus. Its the basic pranayama that should be learn.

2. Full Yogic Breath

This breath combines the three main types of breathing: abdominal (deep), chest (middle), and clavicular (collar bones) breathing. A full Yogic breath begins with a deep breath into the abdomen and continues up through the intercostal (ribs, chest) region and into the clavicular (collar bones). The full yogic breath makes use of our entire breathing capacity and is essential for ventilating the lungs. As you inhale the abdomen will come out first, next the chest will rise. As you exhale the abdomen will go in and the chest will come down.

3. Udjaya

Victorious Breath or Ocean Sounding Breath, named so because of the sound you make when inhale and exhale of the nose through the constricted throat. It feels as if you breath in and out of a thin straw. We breath deeply, fully and at the same time softly and evenly, with no pauses and retentions. This is the foundational breath for ashtanga and vinyasa styles of yoga. It is both calming and invigorating and improves focus and concentration.

4. Nadi shodhana

Nadi shodhana is the type of pranayama which purify our nadis. Its practiced the same as anulama-viloma but with no retentions of breath. You may breath naturally, trying to equal the length of inhalation and exhalation , or may breath out twice slower then you breath in.

Please notice that the following types of pranayama are more advanced and therefore requires some familiarity with abdominal breathing. You have to get informed about contraindictions of them and should not practice before you are proficient with the previous types.

5. Kapalabhati

In Sanskrit, kapala means ‘skull’ and bhati means ‘shines’. Kapalabhati means an exercise that makes the skull shine. This type of breathing exercise cleanses the respiratory system and the nasal passages and the lungs. It is the best exercise to increase oxygen in the system. When practiced on a regular basis, the face shines with good health and radiance. In this practice you exhale using your abdomen in a fast and strong expulsion of the air and do it repeatedly for about 50 – 60 pumpings, or the number comfortable for you. Inhalation takes place automatically. Just focus on the exhales. After the pumpings you can inhale deeply and retain the breath for 15-30-45 seconds to one minute. Repeat the pumpings and the breath retention 3 times.

6. Bhastrika.

Bhastrika is a Sanskrit word meaning “bellows,” and it describes the active filling and emptying of the abdomen and lungs during this practice. It stokes the inner fire of the mind and body. To start - you have to inhale as in full yogic breath and then exhale forcefully, without strain or tension. As you exhale, allow the abdomen to dynamically contract, drawing the navel toward the spine as the diaphragm ascends toward the lungs. Follow this exhalation immediately with a forceful inhalation—again, without strain or tension. As you inhale, allow the abdomen to actively expand, moving the navel away from the spine as the diaphragm descends toward the pelvic floor. Repeat as mush as you feel comfortable. To break - retain the breath for a moment at the top of the last inhalation, and after gently releas the breath with a long, complete exhalation. Then, take one more deep inhalation and exhale slowly. This completes one round of bhastrika pranayama.

7. Anuloma-Viloma

Ianuloma-viloma is practiced by bringing your right hand into vishnu mudra, turning in the index and middle fingers. The thumb will be used to close the right nostril and the ring and little fingers close the left nostril. You start by inhaling left to a count of 4, retaining for 12 and exhale right for 8. After that you inhale right for 4, hold for 12 and exhale left for 8. You can change de duration , but safe the propotion 1:3:2. Our breath is unsteady and there is always one nostril more dominant then the other.This practice balances the 2 sides of our brain and also our personality. It leads to mental and emotional health and growth. It also facilitates the absorption of prāṇa into the body’s subtle energy channels (nāḍīs).