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Yoga

Pranayama
Survival in the 21st century

Prana is universal life energy. It permeates the universe. We receive much of it as cosmic rays which strike the atmosphere and condense as ionized (negative and positive) charged particles. 
They are the basis for plant and animal nutrition.
Oxygen contains prana. The conscious practice of controlling prana through regulation of breathing and concentration of mind is called Pranayama. Through this discipline the body can be rejuvenated to optimal beauty, strength and wisdom and is assured of survival under any conditions.
During pranayama, one controls and intensifies the two oppositely charged electrical currents as they flow down the spine. On striking the base they release interatomic energy similar to the release of free electrons in atomic fission. The interatomic energy is called Kundalini. This energy is guided in its ascent through the chakras to the head where it energizes the brain.
Most authorities agree that ilons act on our capacity to absorb and utilize oxygen. Negative ions in the bloodstream accelerate the delivery of oxygen to our cells and tissues, frequently giving us the same euphoric jolt that we get from a few whiffs of straight oxygen. Positive ions slow down the delivery of oxygen producing symptoms maredly like anoxia, or oxygen starvation.
Positive ions predominate inpolluted city air. Furthermore, air conditioners and many motors strip the air of negative ions which is one of the reasons why in an air conditioned room one has a great desire to open a window. country air, especially in the moutains, is filled with negatively charged particiles generated by cosmic rays and radioactive elements in the soil, grass, waterfalls, lightning and ultraviolet light from the sun.
"In distant ages people dwelled in high places where air is purest and highly charged with ozone and cosmic rays. This cosmic substance they inhaled and it was called the Breath of Life. By it their bodies were animated. In the high altitude the weather was perpetually cool, but their powerful vitality kept them comfortable."
Oxygen enters the lungs and is transported throughout the body by the circulatory system. The prana from oxygen and air is gathered by the nervous system. Oxygen is used in all phases of metabolism to provide energy through combustion. Prana gives the body energy for spiritual and psychic center activity.
In ordinary breathing, we extract very little prana. But through concentrated and consciously regulated breathing, prana can be stored up in the brain and the solar plexus to use when needed for healing oneself and others.
All energy starts with prana, is converted to other energy forms, and returns to the original state of prana. Prana manifests as a force of gravity, radiation, electricity, motion, thought forms, magnetism, light, heat. Knowledge and control of prana through pranayama gives one unlimited powers.
Pranayama is totally successful only when the nerve ciruits are purified through a cleansing diet; until then, entrance of prana into the spinal canal is limited. Polluted air prevents prana from entering the divine chambers (sinuses). However, some individuals are able to circumvent these limitations because of inherent high vitality.
The practice of pranayama aids in cleaning out mucus and recharging the cells with high electro potential because of the alkalizing effect from increased breathing.
Retention of breath builds a strong body and mind, producing the vitality and increased concentration. When the breath becomes steady, the mind becomes calm and steady filling one with bliss. 
Through energy centralization combined with calm, the endocrine glands are rejuvenated producing clairvoyance and enlightenment longevity is insured.
Your lungs will strengthen as they begin to process more oxygen with less effort; the heartbeat will grow stronger pumping an increased volume of blood to the muscles. Sagging tissues will regain youthful firmness. Your face will have better color; the hands, feet and ears will feel warm due to improved circulation; your lips will become redder. Because of increased mental and physical powers, you will develop a better self image and tolerate more easily the stress of modern living.
Body temperature is controlled through automatic change of breath between the right and left nostril. The right represents the sun power, heat and energy. The left nostril represents the moon, the cooling power, and the expansion of the mind. Tibetan yogis, through breath control, are able to generate such intense heat that they can dwell naked in arctic like mountain weather, even melting the snow surrounding them.
With the coming famine, oxygen shortage, and fuel shortage, we will all be forced to become ascetic yogis in order to survive. We may have to live on fewer breaths, be exposed to extreme heat and cold without the aid of air conditioner or stove, tolerate may days without benefit of a meal and then possibly only a handful of blades of grass or weeds, have the strength to walk for days without sleep; be quiet and at peace in a world afflicted with violence, famine, insanity an disease.

POINTS TO REMEMBER IN PRANAYAMA

1. For beginners, the practice of breathing exercises twice a day, or even once, is sufficient.
2. Assume your favorite posture: lying, standing, kneeling, or sitting in a comfortable cross legged position with spine straight for the duration of the exercise. Face north.
3. Advancement may be slow, but you will see weekly improvements.
4. Practice on an empty stomach and after bowel evacuation if possible.
5. Breathe through the nostrils.
6. Never practice to the point of exhaustion. Go only to the limits of comfortable tolerance. Never strain, especially if you have health problems or when physically tired.
7. Do not retain breath longer than feels comfortable. If you develop chest pain, stop until pain is relieved.
8. Practice in a well ventilated room free from disturbance and noise. Dress in loose clothing.
9. In the city, exercise in the early morning hours before city traffic builds up. Keep wheat grass and other plants in the room. 
Use a dust free room containing minimal furniture. Choose a color for the room which feels harmonious to you. In spite of the appealing fragrance, incense burning is not desirable since it contaminates the air.
10. Get the assistance of a qualified teacher for perfecting the beginning exercises, as well as for instruction in the study of the more advanced pranayama.

Every cell in our body is performing respiration, but the lungs and skin are the main systems of breathing which consists of these processes:

1. Puraka state of inhalation, lungs are filled with air.
2. Kumbhaka state of retention. Toxic gas from cells enters the lungs. Prana and oxygen from the lungs enter the bloodstream to be delivered to all body cells.
3. Recaka state of exhalation of toxic substances from body.

In Pranayama, rounds and cycles describe the pattern of the breathing exercise. A cycle consists of one inhalation and one exhalation or one inhalation, one retention and one exhalation. 
Pranayama is done inproportioned ratios. The most common ratios are 1:2:1 and 1:4:2. In the ratio 1:4:2, we mentally count 1 'Om' during inhalation, 4 'Om's' during retention and 2 'Om's' during exhalation. Multiples of these ratios are used as one's powers increase. For example, if you start with the ratio 1:4:2, you might be able by the second week to increase the ration to 2:8:4, by the fourth week, to 3:12:6. If you find difficulty in retaining the breath, continue the same ratio a few more weeks. Some teachers do not recommend retention of breath for beginners because they sometimes tend to overstrain. 

CLEANSING BREATH

One should practice the cleansing breath at least several times a day, especially before a meal, and whenever opportunity presents itself in a natural pollution free setting. It should be performed especially when one starts feeling drowsy from inactivity. (Oxygen is the only stimulant without side effects.) 
Other breathing exercises should always be preceded by the cleansing breath.
Assume a comfortable posture, relax the body, make the mind calm. Concentrate on the normal breathing for a few minutes.
First exhale as deeply and vigorously as possible and then take a deep breath. Exhale immediately through the nose strongly contracting the abdomen. Repeat rhythmically five to ten times. 
Then take a deep breath, retain for a comfortable period and expel. 
Continue the exercise for five to twenty rounds or until you perspire and feel fatigue, but do not overstrain. Stop if you feel giddiness or pain in the chest or abdomen. Take a few normal breaths and rest. After finishing the exercise, assume a relaxation pose for about five minutes.

ONE NOSTRIL BREATHING

Close the right nostril with the right thumb. Slowly inhale deeply through the left nostril. Then exhale through the same nostril. This is one cycle. Six cycles make up one round. 
Daily, increase the number of rounds from one to as many as twelve.
Next, inhale through the right nostril by closing the left with the little and ring finger of the right hand. Then exhale through the same nostril. Repeat as with the left nostril breathing.

ALTERNATE BREATHING

Close the right nostril with the right thumb and inhale through the left nostril. Close the left nostril with the little and ring finger of the right hand, remove the thumb and exhale through the right nostril. Then inhale through the right nostril, and close it with the thumb, and exhale through the left nostril. Do this half a dozen times. This is one round. According to your capacity, increase to twelve rounds.

ALTERNATE RETENTION BREATHING (1:2:1)

Place the right thumb on the right nostril and inhale deeply through the left nostril, as if flooding the forehead with air. 
Then close the left nostril with ring and little finger. Retain the breath twice the time required to inhale. Remove thumb and exhale through right nostril allowing the same length of time as for inhalation. Repeat the process. Draw the air through the right nostril. Retain it as before. Exhale through the left nostril by removing the ring and little finger. This is one cycle. Six cycles constitute one round. Start with three rounds and gradually increase it to fifty. It is here that the 1:4:2 ratio and its increment may be used.

COMPLETE YOGA BREATH

To increase lung capacity, do deep breathing for at least ten minutes. The exercise expands the chest cavity in all directions; all parts of the lungs are brought into activity, including the most remote air cells.
Practice occasionally before a large mirror, hands over abdomen to feel the movement. You may stand or sit or lie on your back, hands at sides with palms upward, heels together, toes pointing upward. Breath steadily and continuously through both nostrils.

1. fill the lower lungs by lowering the diaphragm as the abdomen gently expands.
2. Then fill the middle part of lungs, pushing out the lower chest.
3. Then fill the upper portion of lungs, expanding the upper chest, thus lifting the chest.
4. Then to fill the uppermost part of the lungs, lightly draw in the lower abdomen.
5. At the end of inhalation, occasionally raise the shoulders slightly thus permitting air to enter the extreme upper lobe of the right lung.
6. Retain the breath at least fifteen seconds.
7. Exhale slowly, slightly contracting the abdomen. When the air is completely exhaled, relax the chest and abdomen.

Practice this exercise; eventually it will become your normal way of breathing. The healthy privitive and any healthy infant breathe in this manner, but civilized adults have adopted unnatural breathing. 
Even when we inhale an average amount of air, this exercise can distribute the oxygen to all parts of the lungs. However, to facilitate optimal health, one should do deep breathing several times a day at least.
BREATH OF FIRE increases oxidation in the cells, purifies the blood and stores up pranic energy. Keep the spine straight. Place great emphasis on the exhalation; don't strain, begin slowly. 
Initially do no more than three minutes continuously. Increase the time weekly up to twenty minutes. Exhale forcefully and rapidly through both nostrils. The diaphragm should expand like bellows down and out on the exhale, and contract in and up with the inhale. 
Do for 30 seconds, then inhale deeply and hold for 15 seconds.

This page last updated: 02/27/2018