Prana is a vital life force, energy. Pranayama literally means “control of prana.” Pranayama consists of specific breathing techniques that encourage the absorption of prana into the body’s subtle energy channels (nadis) and energy centers (chakras), enhancing overall vitality and well-being.
Body Position During Pranayama
Sit comfortably on the floor, meditation cushion, or folded yoga blanket, or bolster. Choose one of the poses: Sukhasana (Comfortable Pose), Siddhasana (Pose of the Adept), Vajrasana (Sitting on the Heels), Ardha Padmasana (Half Lotus), Padmasana (Lotus). In some cases sit on a chair. Hips are on the same level or higher than knees. The Head, neck, and spine are aligned. Shoulders are relaxed. Hands are in specified mudra.
| Correct Body Position | Incorrect Body Position or Common Faults |
| The sitting position is comfortable. Choose one of the poses: Sukhasana – Comfortable Pose. Siddhasana – Pose of the Adept. Vajrasana – Sitting on the Heels. Ardha Padmasana – Half Lotus. Padmasana – Lotus You can sit on a meditation cushion, folded yoga blanket, or bolster. In some cases sit on a chair. Hips are on the same level or higher than knees. The Head, neck, and spine are aligned. Shoulders are relaxed. Breath is smooth and easy. You follow the rhythm of the breath. Left Hand: Chin Mudra or Vishnu Mudra Right Hand: Vishnu Mudra | The sitting position is uncomfortable or even painful. Knees higher than hips. The back is not straight. The Head drops forward or tilted to the side. Shoulders are tense. Shoulders move during breathing. The chest drops with exhalation. Breath is not smooth. Exhalation is too quick. Inhalation and exhalation occur too rapidly. Using too much force. |
Pranayama Exercises
Kapalabhati – Abdominal and Diaphragmic Breathing
Abdominal and diaphragmic breathing for cleansing the respiratory system and the nasal passage. Literally, it is translated as ‘shining skull.’ Kapalabhati is one of the sat(shad) kriyas (six cleansing exercises). It activates the nervous system (don’t practice it late evening as it may prevent you from falling asleep). Also, helping to open the sinuses and improve concentration. AccordinglyThe Hatha Yoga Pradipika, “It dries up phlegm diseases.”
Anuloma Viloma – Asymmetrical Alternate Nostril Breathing
Normally, every two hours the activity of the brain shifts from one hemisphere to the other. The breath alternates between the two nostrils. One of the nostrils will always be more open than the other. The right nostril (Pingala Nadi) is connected to the left hemisphere of the brain, and the left nostril (Ida Nadi) is connected to the right hemisphere of the brain. Breathing through Pingala Nadi (also called Surya Nadi), produces a flow of Sun Energy, which is hot. Breathing through Ida Nadi (also called Chandra Nadi), produces a flow of Moon Energy, which is cooling. If natural alternation is disturbed, it creates some imbalance in the body and leads to illness, physical and mental. Alternate nostril breathing supports the regular alternation of breath and thus of brain activity, which is important for a healthy body and mind.
Nadi Shodhana – Symmetrical Alternate Nostril Breathing
Sitali – Cooling Breath
Sitkari – Cooling Breath
Sitali is a Sanskrit word meaning “cooling” or “soothing.” Sitkari means “sipping” or “hissing.” Sitali and Sitkari pranayamas have a similar effect. They both cool the system and calm the mind. These techniques add moisture to the system, quench the thirst, also purify the blood.
States of Breath
- Puraka – Inhalation
- Rechaka – Exhalation
- Kumbhaka – Retention
- Antara Kumbhaka – retention after inhalation
- Bahya Kumbhaka – retention after exhalation
”Pranayama is the link between the mental and physical disciplines. While the action is physical, the effect is to make the mind calm, lucid and steady.”
– Swami Vishnudevananda
