If you are tired all the time, low
in energy and enthusiasm, it is
likely that you are lacking life force
energy or prana. Our lifestyle can
have a profound impact on our
pranic or energy body. Diet,
exercise, sleep patterns, food and
exercise all affect the flow of life
force energy in the body, as does
the way we breathe and the quality
of our breath.
Our energy body is made up of
energy channels that run through
the body called nadis, as well as
what you may think of as the aura,
or energies emanating from the
body that yogis call koshas or
sheaths. Nadi means “flow” or
“current”, you can imagine them as
a subtle form of nerves.
Chakra means “wheel”. Chakras
are energy centres or vortices of
life force (pranic) energy found in
specific places in the body that
correspond to nerve plexuses and
endocrine glands in the physical
body. Chakras control the
circulation of life force energy
through the entire body.
The basic tools of yoga are breath
PRANA AND THE BREATH
Prana is life force energy, vital energy, the subtle force that fires our
cells and animates our being. It exists in all things inanimate or animate,
is closely related to air but more subtle than air or oxygen. If we are not
breathing correctly we are limiting the amount of life force that our body
can utilise and restricting the flow and level of our energy. Learning how
to breathe correctly is a beneficial first step to increasing well being and
energy levels.
Prana And The Breath
Are you breathing correctly?
Stage 1: Becoming aware of your breath.
Sit in an upright position or lie in savasana (relaxation pose). Bring your awareness to
your breath. Breathing through the nostrils become aware of the coolness of the breath
as you inhale and follow the breath down the back of the throat into the lungs. Notice the
expansion of the lungs, observe whether the chest rises or the belly rises and falls as
you inhale and exhale. Notice the length of the inhale and exhale. Are they even or is
one longer than the other? Notice whether they are smooth or whether you gasp the
breath in or sigh the breath out. Now follow the exhale back up past the throat and
notice how the breath is warm as you exhale through the nostrils.
If your upper chest/rib cage is expanding forward and outward as you inhale you
are breathing incorrectly, only using a small section of your lungs. Thoracic or
chest breathing is usually employed naturally with physical exercise and when
under stress or tension, as it helps the body to obtain more oxygen. If you are
breathing like this all the time you are expending more energy than is necessary
and creating unnecessary tension in your body. Thoracic breathers often have a
tendency towards anxiety, stress, hyperventilation and panic attacks.
Stage 2: Abdominal/diaphragmatic breathing - The most efficient way to breathe.
It is best to begin lying down in savasana and once you have mastered this breathing
lying down try sitting, then standing, then in action. The idea is that eventually you will
breath like this naturally, although it may take a little time and conscious awareness for
you to retrain your breathing patterns. You are going to bring the breath into the upper
belly, the area known as the solar plexus or the v at the bottom of your ribcage. Place
your left hand on your chest and your right hand on the upper belly. A good guide will be
that your little finger is resting a little above the belly button. As you inhale, drop the
breath into the upper belly so the left hand and chest remain still and the belly rises and
right hand moves upwards. As you exhale the belly relaxes and falls. Try to cultivate a
deep, even breath, using breath awareness as in stage 1.
When lying, the lower belly (beneath the belly button) will gently rise and fall with
the upper belly, although this is not to be exaggerated. When upright, the lower
belly gently draws in on the inhale and relax on the exhale to help support good
posture, the lumbar spine and to gain maximum energy whilst in motion. All that
said, I have found for people who have difficulty in doing this initially, that it is
beneficial for them to over exaggerate the inflation of the whole abdomen until
they get the feel of it.
Ideally practice breathing this way with breath awareness for 5 - 10 minutes
everyday and your body will soon realise the benefits. Eventually breathing this
way will become natural. If 5 - 10 minutes seems too long a time to practice, even
1 minute a day will make a difference and is better than not at all. Diaphragmatic
breathing ensures the lower lobes of the lungs are being utilised. As well as
massaging the internal organs it increases oxygenation of the blood and
circulation, bringing a constant and fresh supply of energy to the body. Correct
breathing and good posture can immediately improve the state of physical and
mental well being.
Savasana
Savasana or relaxation pose is
generally how most yoga
classes end and is great to
practice with breath awareness.
Lie on your back checking that
your shoulders and hips are
aligned and your head is
aligned with your spine. If there
is any discomfort in the neck or
the chin is lifting upwards,
place a blanket or small
cushion under the head until
the chin is level. Place your feet
about hip width apart and your
arms slightly away from the
sides of your body with your
palms facing upwards. If there
is any tension in the lower back
place a rolled blanket or bolster
cushion under your knees.
Lengthen the back of your neck
and your tail bone to stretch
and release tension in the
spine. Release any tension in
your shoulders, allow your feet
to relax and flop outwards,
allow the whole body to
completely relax.
