Pranayama is considered the fourth of the eight "limbs" of the path of yoga. In this practice, you control the direction and quality of the breath as a means to move energy throughout the body. In "The Deeper Dimension of Yoga," yoga scholar Georg Feuerstein explains that for millennia, yoga practitioners have recognized that when you feel calm, the breath rate is relatively slow. Conversely, when you can consciously slow the breath, the mind relaxes, which is one of the purposes of practicing the many forms of pranayama.
Dirga Pranayama
This calming pranayama practice is perhaps one of the simplest. It is most easily practiced while lying supine on the ground. You have one hand on the navel and the other resting along side the ribcage to help feel the expansion and contraction of the torso. The first part is comprised of slow, deep inhalations that fully expand the belly, followed by complete exhalations that draw the navel in toward the spine. Part two consists of again breathing deeply into the belly and continuing the inhalation so that the ribcage expands. The exhalation contracts the ribs, then the abdomen. In the third phase of the practice, the belly and ribs are expanded and the inhalation continues so that the entire chest fills with air. As in the other parts, the exhalation is slow and controlled, as the breath leaves the chest, then the ribcage and, finally, the abdomen.
Bramari Pranayama
In Sanskrit "bhramar" means "humming bee." You essentially hum during the prolonged exhalations after taking slow, natural inhalations. Lilias Folan, a renowned yoga instructor, believes the sustained humming creates a small amount of resistance, which helps to control the exhalation and aids in relieving stress.
Nadi Sodhana
In traditional yoga, it is believed that essential energy flows through channels within the body called "nadis." While there are said to be more than 72,000 nadis in the body, there are two oppositional nadis, the "ida" and the "pingala," that consistently crisscross each other and connect to the nostrils. Alternate nostril breathing helps to equalize the energies of these two channels and relaxes both the mind and body. The right thumb blocks the right nostril as you breathe out the left nostril, then the right ring finger blocks the left nostril as you breathe in, then out, the right side. The practice alternates for generally 15 to 20 breath cycles.
Kapalabhati Pranayama
Kapalabhati is also known as "shining skull." It is said to clear and invigorate the mind. It is practiced while sitting tall. You also focus the breath forcefully through the nose in short rapid exhalations, as if trying to expel something from the nostrils. The inhalations occur naturally and without any conscious attention. Due to the strong abdominal contractions of the exhalations, it is best practiced on an empty stomach.
Ujjayi Pranayama
Ujjayi breathing is a method often employed in vinyasa-style hatha yoga classes. In this practice, you lightly constrict the back of the throat so that the breath sounds somewhat like Star Wars' Darth Vader's. Both inhalations and exhalations should be smooth and not forced to energize the body and relax the mind.
References
- "The Deeper Dimension of Yoga;" Georg Feuerstein; 2003
- "Lilias! Yoga Gets Better With Age;" Lilias Folan; 2005
- Yoga Journal
- Yoga Journal
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