PRANAYAMA - GENERAL INSTRUCTIONS
Pranayama is the control of bio-energy through breathing.
Breath is life, directly affects the body and the spirit. It is the most important function of the human body. It is important to breathe slowly and deeply. The way we breathe determines the quality and duration of life.
Conscious breathing oxygenates the cells, increases vitality, meditation, stimulates the nervous system, expands consciousness and opens the way to self-knowledge.
The proper control of breathing is an unimaginable source of energy that can not only heal through harmonization but also gets rid of fear and anxiety.
The pranayama is performed in a comfortable sitting position, the easy posture or in the lotus position or lightning position. Beginners seated with back support or supine (savasana) with a pillow under their head to do Jalandhara bandha (throat lock).
It is better to perform pranayama independently of the practice of asana or after the practice.
CAUTION
Always inhale through the nose so that the air is filtered, heated and humidified and enters the sensitive alveoli of lungs in a gentle manner.
- Always start with an exhalation out off cycle (of breathing)
- Always finish with an inhalation out off cycle (of breathing)
Never practice pranayama
- If you have a cold, headache, flu or catarrh
- Unless you have an empty stomach
- Before the practice of asana
Inhalation (puraka), exhalation (rechaka), internal breath retention (antara kumbaka), external breath retention (bahir kumbaka)
Breath retention should only be practised for as long as is comfortable. Do not strain. If there is a sense of gasping for air, stop the breathing technique and take easy breaths so that the nerves relax.
Sodhana mudra (nosetip position)
The right hand in front of the face with the thumb above the right nostril and the ring finger and the little finger above the left nostril. The index and middle fingers are slightly bent.
Jnana mudra (the gesture of knowledge)
Gently join the tip of the thumb to the tip of the index (to form a circle), while the other fingers are straighten. Place the hands on the knees with the palms facing up.
The bandhas (locks):
- Jalandhara bandha: throat lock ((rest the chin between the collar-bone)
- Mula bandha: perineum contraction (tightening and anode of the perineum)
- Uddiyana bandha: abdominal contraction (abdominal muscles inward and upward)
- Maha bandha: the grate lock (all the above three locks in the order listed)
Contra indications
- People suffering from cervical spondylosis, high intracranial or high blood pressure, vertigo or heart disease should not practise Jalandhara bandha.
- Mula bandha should be performed under the guidance of a qualified yoga teacher, do not practise during menstruation.
- People suffering from stomach, ulcer, intestinal or abdominal problems, diaphragmatic hernia, high blood pressure, heart disease, glaucoma, high intracranial pressure or women during pregnancy, should not perform Uddiyana bandha.
- People suffering from illness of the above three categories or low blood pressure should not practise Maha bandha
Practice 10 rounds without straining the respiratory system and relax in savasana
Caution! To perform advanced stage pranayama techniques, consult a qualified teacher of yoga.