This is a beginner through advanced product. Learn the fundamentals of several very important breathing exercises that will make you more aware of your thoughts and feelings and help you boost your mental efficiency and create harmony in your mind and body. Several progressions are given in detail for more advanced practitioners to take it deeper. By the end the beginner or advanced practitioner will have a full sequence of breathing patterns (pranayama) to practice with firm knowledge of how to customize their practice to their needs.
Pranayama is the fourth limb of ashtanga yoga.
Potential energy in our own body
Accumulation of energy - potential to take action
ayama - bring under your awareness, bring under your control
pranayama - control your prana, bring prana under control
holding glottis open inhale from the belly, that is, a diaphragmatic breath, and kumbaka (retention). feel air/energy swirl in your belly but air is not going to the belly - it is prana.
keep belly firm - for upper most expansion of chest
hold belly firm, expand chest inhale, hold glottis open, kumbaka. Feel air/energy swirl above your palate but air does not go above your palate, that’s prana.
earth, water, fire, air, ether (sky)
elements correspond with the 7 chakras of the meridian
ego-self-identity – solar plexus
air - heart chakra (air most rapid form of matter to equilibrate
sound – throat
light – mind (sky)
and thought - intellect
2nd principle- proper proportions
counting will assist with focusing in certain areas
clairvoyance, intuition, telepathy – mental capacities that we aren’t yet using
Origin, destination, means of travel
To get to where you are going is retention
Inhale + exhale + retention = pranayama
To access the mind - bring the mind to the quality of light, quality of vision. Equal proportions, inhale, exhale, retention
Empty left, 3 breaths on the right, inhale right, 3 breaths on the left, empty the right.
inhale right- count to 12
close- retain- count to 12
open the right, exhale - count 12
inhale right – 12
close - control 12
open the right, exhale - 12 (continue to count to 12 for each)
inhale the right
open the right exhale
inhale the right
open left exhale
open left exhale
3 points of skeletal contact
coccyx on the block
sit bones (i.e. ischial tuberosities) hanging off - brings anterior tilt to the pelvis
laying on the back is possible for pranayama (see supplemental video at end of this video series).
taking away physical effort of what you are doing – allows the mind to relax and perceive more subtle experiences of the body, the energy body, and their connection to certain kinds of thoughts and thinking patterns.
the other side of the discomfort comes the pause. Know your capacities.
Cleanse your nerve system
Clear your air pathway
Give a sense of timelessness
Liberation, realization, salvation
From pointer finger to pinky -
Body, mind, intellect, individual soul (ego)
Thumb - universal soul (inspiration, realization)
Mind, body - controlled like parent child (care, nurture)
Mind is not intellect - mind is form
Intellect is the deciding factor (force of decision) force of our thoughts
Intellect needs to be free - = to realize our individual existence.
When intellect and ego unite we realize our common existence.
Shankha mudra - like a conch shell
Odd number breath is the meaning of visharma vritty pranayama.
Initiation is exhale on the left
Open the right inhale - exhale 3 times (3 breaths on right)
Switch sides so inhale right – close right
Open left nostril exhale - inhale three breaths on the left
Always finish right. Exhale right
naval is our connection to God
cutting the (umbilical) cord makes duality
self mastery leads to mastery of all things
philosophy to be a science must be falsifiable
take the age of a man to be 100 years
15 breaths per min
21,600 breaths per day
788,940,000 breath per lifetime
maybe live twice as long if breathe half as fast – not provable yet
there’s stillness in breath hold
the turmoil that rises to the surface can be observed in stillness
“if the practice of today takes away from the practice of tomorrow it’s not good practice” BKS Iyengar
time = cause and effect = birth and death
there will be physical changes if you practice pranayama
To conquer time
To conquer death
12 30 12 - focuses on the root chakra
chakra thrive on prana
it is appropriate to use bandas
divine doorway - muladhara chakra, where kundulini lives
you will experience an emergence of your unconscious mind. Instincts and desires
Nerves - naadis
To purify the nervous system throughout the body
Visharma vritti - empty left, inhale-exhale right 3 times, inhale right, then exhale-inhale left 3 times, then empty right.
Kanda (origin of all the naadi, a subtle body organ) resides below the naval
Asana (3rd limb of ashtanga yoga) - to be able to sit still
Pranayama (4th limb) - to make the mind sit still
Concentration (6th limb)
Meditation (7th limb)
Centralizing the intelligence around the heart
Neti Kriya can help open the nostrils for pranama. Always use sea salt with distilled water and do pranayama practice immediately following.
12 24 12 – centralizing the intelligence around the solar plexus.
controlling our breathing.
breath link between mind and autonomic nervous system and their mixture is pranayama.
Consistency to a practice is necessary.
3 main naadis and a kanda where all naadi originate. the naadi system or subtle body system, pranayama kosha.
3 most prominient naadi are
central – shishumna
ida – feminine, left, cooling effect, calm to the mind, good for sleep, immediate de-stressing
pingala – masculine, right, heating effect, brings agitation, passion, power
its not the biggest breath, its not the longest hold. there is more to be experience. more capacity to appreciate what’s in front of you besides a long breath hold.
Apply it when necessary. Cooling pranayama. Induces a contraction of the nervous system. Cools the mind. Taco tongue. Kechari mudra is useful during this retention. Take the tongue back and touch the roof of the soft palate. Chin lock – jalandhara bandha during retention.Head stays parallel.
Retention is count of 30. 3 to 10 repetitions. notice the difference internally in the nervous system as you do this pranayama.
Bhashtikra means heating the body
The yogi, hatha yogi does not rely on external stimuli for cooling or heating the body.
Forceful breathing, through both nostrils.
May require extra breaths between sets to recover.
King, masculine, heating.
Contract the face.
Nasal breath, channel the breath to the medulla. Gaze just beyond nose tip and breath loudly as if sniffing. Expand only the chest, belly stays absolutely motionless but not uddhiyana bandha.
Purifying for nerves in head.
Dont want belly to move -stationary (hand on belly)
Seethali torso expands but for bhastrika 6 abrupt inhale, exhale. Final inhale before retention let go of belly lock. Count to 30 for retention
Always empty before initial inhale. Breath, fully audible. Ideally, inhale=exhale.
Gaze towards nose
Always take rest after pranayama.
Shakti is Power. Manifesting force. Feminine force. Shiva masculine, Shakti feminine.
Realization of pranayama is raising kundulini. Kundulini is a sleeping energy.
Always empty left,
Conclude on the right
6 count inhale right
24 count retention
12 count exhale left
inhale on left 12 count
retention 24 count
empty on the right is 6
3 - 5 repetitions in total
Body - earth
Human/personality/ego – water
Hatha yogi - yoga of physical practices. Uses air to liberate. To reach salvation.
Convert the water to air we use fire.
Fire - comes from will. Solar plexus.
Hatha yogi - uses the power of fire to vaporize.
Cooking human into spirit leaving bud of a body behind.
Inhale through right 8
Exhale left 16
Inhale left 16
Empty the right 8
0-5 breaths in between sets
3 - 10 sets
Burning emotional volatility
Ambition becomes intensified
Any form of exercise is grounding
Cooking ego into spirit.
Literally feel like your body is vibrating
Harmonizing you with something greater - brings heat, brings light, power
Preparing our mind with intensity of greater experience
Increase duration for 3rd iteration
10 inhale on the right
40 count retention
20 exhale left
20 inhale left
40 count retention
10 exhale right
constant pressure in the breath all throughout.
Opening chant – awaken the intention for pranayama
the bringer of divine power
extra ordinary abilities of human - divine power
decide to choose
pranayama does so much for digestion - brings more oxygen for the blood.
state of profound repose - stillness.
sat - “what is”
chit - “conscious”
ananda - “bliss”
the bliss of the consciousness of what is BE PRESENT you know you are present because it brings bliss.
being absolutely present
pranayama- improves body order
brings longevity to your life
godliness – creature of spontaneity
Raising of the kundalini is the realization of pranayama
Kala- point of focus /place of focus/we put it on the chakras
Dasha- kumbaka - stopping of the breath. Place of focus- how long can you pour your attention into the location of focus?
12, 30, 12- divine doorway into the root chakra
Sankia- beads, repetition. Where is your internal point of focus? how long is your retention? and how many repetitions?
What kind of pranayama are you doing? Depends on where you are in your own evolution
Pranayama Inhale Retention Exhale Sets Beg. Int. Adv.
Visharma Vritti 12 30 12 3 5 5
Naadi shodhana 12 30 12 3 5 5
Bhashtrika 30 3 5 10
Shakti charlana 10R/20L 40 20L/10R 3 5 10
Seethali - can be used at any point in practice as needed for cooling effect.
We have the ability to expand beyond the limitation of our own body.
Pranayama is the 4th limb
Pratyahara (control of the senses) - 5th limb
When I finished wrestling at the University of Oklahoma I found yoga which stabilized my mind and healed my injured body. During my PhD I taught dozens of workshops across the southern US and in my hometown on yoga therapy and other techniques. After my PhD graduation I took pilgrimage to India for 2 months where I studied pranayama (breathing), asana (posture) and chakra meditation. Since returning I continue to travel the US teaching yoga therapy and pranayama, I have a weekly podcast and a weekly lecture program in addition to my free youtube content. #9thlimb Blessings, Chris