Prana | YOGA

What is Prana?

Prana has many levels of understanding, from the physical breath to the energy of consciousness to Kundalini Shakti to the original creative power. Prana can be translated from Sanskrit as “life force energy,” “vital energy,” “breath of life,” “spirit-energy,” or “vital principle.” This term is used in Yogic teachings as a general reference to the manifest energy of the entire universe. This original creative power is constantly flowing around us and inside of us. The breath is considered to be the most subtle form of prana in our bodies, thus it is most often described in Yoga’s breathing exercises. Prana forms the energy of our consciousness, but it also is responsible for regulating all of our body’s physical functions.

Although often translated as "breath", Prana is the life energy that uses the breath as a vehicle. This subtle life force energy (also known as Qi, Ki, or Mana) flows through subtle energy channels called Nadi, and energy centers called Chakra.

Our body needs Prana for both our physical and subtle layers of existence. Without Prana, our body cannot survive. Prana can be extracted from the 5 Maha-Bhuta (5 Elements):

Fire: Sun
Water: Liquids
Earth: Food
Air: Breathing
Space: Consciousness

There are 5 types of Prana called Vayu (Wind) operating on our body:

Udana-Vayu: Wind required for the nervious system.
Prana-Vayu: Wind required for respiration.
Vyana-Vayu: Wind required for circulation of blood & nutrients.
Samana-Vayu: Wind required for digestion of food & water.
Apana-Vayu: Wind required for excretion of waste & toxins.

Pramayama

In the Yoga Sutra, the fourth anga (limb) of Yoga is referred to as Pranayama, and is frequently practiced with Pranayama Yoga. It is said that by controlling your breath, you can control the power of your mind. The term “Pranayama” is derived from the Sanskrit terms “Prana” and “Ayama”, translating to “breath” and "control" or “expansion”. It involves regulating your breath in different lengths, frequencies, and durations. The goal is to connect your body and mind through Pranayama. Apart from cleansing your body of toxins, it also supplies the body with ample oxygen and is intended to have physiological effects that promote healing.

A cycle of Pranayama Yoga has three stages:

Puraka (Inhalation)
Kumbhaka (Retention)
Rechaka (Exhalation)

Kapalabhati Pranayama (Skull Brightener or Skull-Shining Breath)

This technique consists of alternating short, explosive exhalations and slightly longer, passive inhalations.
Exhalations are generated by powerful contractions of the lower abdominal muscles (between the pubis and navel), which push air out of the lungs. Inhalations are in response to the release of this contraction, which sucks air back into the lungs.
You can begin to practice Kapalabhati in a seated position or a reclined position with your fingers placed lightly on your belly.
Focus on your lower belly. If needed, cup one hand lightly in the other and press them gently against your lower belly. (With practice you will have more abdominal control and hands may not be necessary.)
Now quickly contract your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly “rebounds” to suck air into your lungs. Pace yourself slowly at first.
Repeat 8 to 10 times at about one exhale-inhale cycle every second or two. As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhalation sweeping out or “brightening” the inner lining of your skull.
Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice to 100 or more.

Ujjayi Pranayama (Victorious Breath)

One of the most common breathwork techniques taught in Asana practice, Ujjayi Pranayama is practiced by gently constricting the throat to create some resistance to the passage of air.
“Gently pulling the breath in on inhalation and gently pushing the breath out on exhalation against this resistance creates a well-modulated and soothing sound—something like the sound of ocean waves rolling in and out,” explains Ashtanga teacher Tim Miller. This is why you may also hear it called “ocean breath.”
Ujjayi can be incorporated into any physical practice whenever you inhale and exhale. It can also be part of your meditation practice as you sit quietly and focus on the breath.
Exhale with your mouth slightly open, as if you are trying to fog up a mirror.
Feel the breath move across your throat and hear that “ocean” sound.
Once you are accustomed to the feeling in your throat, practice inhaling and exhaling through a closed mouth.
Repeat this cycle for 10 breaths or more.

Sama Vritti Pranayama (Box Breathing)

Another powerful breathwork tool that can help clear your mind, Sama Vritti Pranayama can relax your body and allow you to focus.
Sit in a comfortable seat with your back supported and feet on the floor.
Close your eyes. Breathe in through your nose, slowly counting to 4. Focus on feeling the air fill your lungs.
Hold your breath as you slowly count to 4 again. Try not to clamp your mouth shut as you avoid inhaling or exhaling for 4 counts.
Slowly exhale to the count of 4.
Pause at the end of your exhalation for another 4 counts.
Repeat this cycle for 10 breaths or until you feel calm and centered.

Dirgha Pranayama (Three-Part Breath)

This technique involves briefly interrupting your inhalations and/or exhalations with pauses. Dirgha Pranayama raises your awareness of your lung capacity and the structure of your torso.
Lie in a reclined position–either flat on your back or propped up by bolsters, blocks, blankets or a combination of these.
Inhale to a third of your lungs’ capacity, then pause for two to three seconds.
Inhale another third, pause again, and inhale until the lungs are filled.
Pause, then repeat the pattern on the exhale–exhaling the breath in thirds.
Repeat a cycle of inhalations for 5 rounds and a cycle of exhalations for 5 rounds, or until you feel comfortable.
You may also practice pausing only on the inhalation, then releasing the full breath on one exhalation, or vice versa by taking in one deep breath and then exhaling in three parts.

Nadi Shodhana Pranayama (Alternate Nostril Breath)

Also known as channel-cleaning breath, Nadi Shodhana Pranayama is practiced to help calm the body and mind.
Sit in a comfortable position and make Vishnu Mudra by folding your right index and middle finger folded in to meet the base of your thumb and the other fingers extended. Your left hand can rest on your left thigh or in your lap. It can also be used to support your right elbow.
Gently close your right nostril with your right thumb. Inhale through your left nostril, then close it with your ring finger and pinky. After a very brief pause, open and exhale slowly through the right nostril.
Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing.