Pranayama   Prana=air     Prana=lifeforce     Yama=restrain or lengthen

AND   now  (echo echo echo) yogis and yoginis of all ages 

time for a pranayama-rama- fasten your saftely belts 

you too can be a pranayama - piranha 

info below will be tailored to match the "pranadudes pranayam series". Kapalabhati and the kumbak series will be added shortly.  PEACE   mp

Introduction to Pranayama and Yogic Breathing (drum roll please)

Breathing is so simple and so obvious we often take it for granted, ignoring the power it has to affect body, mind and spirit. With each inhale we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhale purges the body of carbon dioxide, a toxic waste. Breathing also affects our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. What's more, in the yogic tradition, air is the primary source of prana or life force, a psycho-physio-spiritual force that permeates the universe.

Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana,the practice of postures, to help maximize the benefits of the practice, and focus the mind.

Below are several of the most commonly used forms of pranayama. These may be performed in a vary of postures according to your comfort level and appropriateness.

Postures:      Siddhasasna   Padmasana    Swastikasana     Sukhasana

Resources:  Hatha Yoga Pradipika   Gherenda Samhita Shiva Samhita   Swami Kripalu

Dirgha Pranayama

Known as the "complete" or "three-part" breath, dirgha pranayama teaches how to fill the three chambers of the lungs, beginning with the lower lungs, then moving up through the thoracic region and into the clavicular region.

Benefits

• Promotes proper diaphragmatic breathing, relaxes the mind and body, oxygenates the blood and purges the lungs of residual carbon dioxide.

How to do it :

Sit with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.

0. As you inhale, allow the belly to fill with air, drawing air deep into the lower lungs. As you exhale, allow the belly to deflate like a balloon. Repeat several times, keeping the breath smooth and relaxed, and never straining. Repeat several times.
0. Breathe into your belly as in Step #1, but also expand the mid-chest region by allowing the rib cage to open outward to the sides. Exhale and repeat several times.
0. Follow steps #2 and #3 and continue inhaling by opening the clavicular region or upper chest. Exhale and repeat.

As you inhale allow the belly, mid torso and chest rise. As you exhale, in the reverse order, let the body ground and the breathe cascade. this allows the chest to relax, the mid - torso to decend and the belly soften.

Combine all  steps into one continuous or complete flow.

Ujjayi

Ujjayi is often called the "sounding" breath or "ocean sounding" breath, and somewhat irreverently as the "Darth Vader" breath. It involves constricting the back of the throat while breathing to create an "ah" sound -- thus the various "sounding" names.

Benefits

• Focuses the mind
• Increases mindfulness
• Generates internal heat

How to do it

0. Come into a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
0. Allow the breath to be gentle and relaxed as you slightly contract the back of your throat creating a steady hissing sound as you breathe in and out. The sound need not be forced, but it should be loud enough so that if someone came close to you they would hear it.
0. Lengthen the inhalation and the exhalation as much as possible without creating tension anywhere in your body, and allow the sound of the breath to be continuous and smooth.

To help create the proper "ah" sound, hold your hand up to your mouth and exhale as if trying to fog a mirror. Inhale the same way. Notice how you constrict the back of the throat to create the fog effect. Now close your mouth and do the same thing while breathing through the nose.

Nadi Shodhana,

• or the sweet breath, is simple form of alternate nostril breathing suitable for beginning and advanced students. Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning.
• If you should get the urge to include breathe retention to this pranayam it shifts into Analoma Valoma ( with and against the grain). Simply hold in on the inhale to a comfortable level and then after the breath cascades out, let the exhale turn into holding until it feels right to continue. Follow this process on the beautiful road of freedom.

Benefits

• Calms the mind, soothes anxiety and stress, balances left and right hemispheres of the brain, promotes clear thinking. Feels just plain YUMMY

How to do it

0. With the left hand resting on the left knee, hold your right hand up and curl your index and middle fingers toward your palm. Place your thumb next to your right nostril and your ring finger and pinky by your left. Close the right nostril by pressing gently against it with your thumb, and  exhale through the left side. Follow with inhale through the left nostril. The breath should be slow, steady and full.
0. Now close the left nostril by pressing gently against it with your ring/pinky fingers, and open your right nostril by relaxing your thumb and exhale fully with a slow and steady breath.
0. Inhale through the right nostril, close it, and then exhale through the left nostril.

That's one complete round of Nadi Shodhana --  Alternate nostril Breathe

Continue with the mountain method- and sail to the sea

Inhale through the Left nostril, Exhale through the right,

Inhale through the right,  Exhale through the left.  (thats one more) :)

Begin with 5-10 rounds and add more as you feel ready.

Remember to keep your breathing slow, easy and full.

        ???? When to do it  ????

Just about any time and any where. Try it as a mental warm-up before meditation to help calm the mind and put you in the mood. You can also do it as part of your centering before beginning an asana or posture routine. Also try it at times throughout the day. Nadi Shodhana helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.

Hatha Yoga Pradipika on Anuloma Viloma

 a gift from YOGANAND      Agusta N.C.-- radiant wellbeing studio

Chapter 2, verses 7 - 9 The yogi seated in lotus pose (see above) should draw in the prana through the moon nadi and having restrained the prana according to his capacity, should release the prana out through the sun nadi.

Again, having drawn in the prana through the sun nadi, he should gradually increase the amount of holding of the prana in the abdomen. Then after having systematically and correctly held, he should release it through the moon nadi.

Using that same nadi through which prana was released, draw the prana in again, and restrain it, and then release the prana slowly using the other nadi. He should not release forcefully or quickly.                                                             

The Intermediate Results of Pranayama

verses 10 - 11  If one draws in the prana through the moon nadi, one should release out the restrained prana through the sun nadi. If the prana was drawn in by means of the sun nadi, then, after the holding, the prana should be released out by means of the moon nadi. As a result of this process, the mass of many nadis becomes unified within three months if one regularly and routinely practices inhaling and exhaling through the sun and moon nadis. In the morning, at noon, and in the evening one should offer the practice of such pranayama, gradually building up to eighty restraints.

The Pranayama of Lower, Middle, and Highest Level

verse 12  In the lowest pranayama sweating appears; in the intermediate pranayama there is a shudder, in the highest pranayama there is the attainment of the supreme abode; therefore, the prana should be correctly restrained.

verse 13 - 18 The drops of sweat born of the labor involved in the pranayama, should be rubbed on the body. This brings steadiness and lightness in the body.      During the time of practice, a diet of milk and purified butter is desirable; but, when regular and routine practice is established, there is no rule.  Just as the lion, elephant and tiger etc., are gradually brought under control; similarly prana when well restrained and regulated is gradually mastered; otherwise it destroys the sadhaka. Through the appropriate and correct practice of pranayama, all diseases and ailments are banished. Improper and ill-directed routine practice will generate diseases.  The enraged prana leads to yawning, coughing, breathing difficulty and strain, to headache, pain in the eyes and ears and to other ailments and diseases.  So, the sadhaka should perform exhale, inhale and holding with correct method and process. Thus siddhi is achieved. 

verse 19 When there is complete cleansing of the nadis, then outward signs are observed. Among them surely the lightness and luster of the body are obvious.

JAI  YOGA                VICTORY TO THE UNION IN WHICH WE ARE

NOW take a thought into

THE TWENTY ATTRIBUTES

1. Cold/Hot      2. Wet/Dry     3. Heavy/Light  4. Gross/Subtle    5. Dense/Flowing    

6. Static/Mobile    7. Dull/Sharp    8. Smooth/Rough 

9. Soft/Hard   10. Cloudy/Clear