Pranayama (=prana+ayama, control of the life force), the fourth limb, is the first limb in which conscious
control of the autonomic nervous system is explored.
A breath consists of 3 parts: puraka (inhalation), rechaka (exhalation), and kumbhaka (holding - either after
inhalation or exhalation). In the cycle of PKRK the ratio of time held in part defines a large array of
pranayama exercises. There are several excellent texts on pranayama, including Light on Pranayama,
by BKS Iyengar, and Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati.
In the context of our discussion, we are more interested in the role that breath plays in the asana practice.
In Ashtanga Vinyasa one employs Ujjayi pranayama throughout the practice.
In Ujjayi pranayama both inhalation and exhalation are through the nose. The glottis is contracted so that a
soft snoring sound is produced. Some liken it to the sound of Darth Vadar, waves crashing against the
beach, or a sleeping baby. There is a simultaneous contraction in the lower abdomen due to engagement of
Uddiyana bandha. If you measure 2 finger-widths below the naval this are should remain steady during
both inhalation and exhalation (rather than expanding or contracting. Note that this is not the same as
performing Uddiyana bandha kriya.
Ujjayi pranayama has the combined effect of producing heat and soothing. The heat helps limber the body
and reduce the chance of injury. It usually takes several months before students are able to perform Ujjayi.
Also, it is typically exaggerated at first. With time it becomes softer (less labored), steadier, and more
rhythmic.
In asana practice inhalation and exhalation should be of equal duration. In KPJ ashtanga yoga the breath
and movement are carefully synchronized. Each movement is associated with either an inhalation or
exhalation, and together they form a vinyasa. In his book, Yoga Mala, Pattabhi Jois describes each posture
in primary series by its vinyasas. The term “vinyasa” is used to imply that postures are separated by sun
salutations, but also that each movement is strictly associated with either an inhale or exhale. Every
movement and every breath are counted.
In Ashtanga the integrity of the breath should always be maintained over the completeness of the posture.
The breath plays a central role in the practice:
- Heat & energy flow
- Focal point for concentration
- Indication of stress/relaxation
Each of the breaths for which a posture is held can be viewed as an independent manifestation of the
posture (i.e., don’t fall asleep). Each inhalation is an opportunity to go deeper into pranic postures, and
each exhalation into apanic postures.
|
"Yoga practice matures, not by adding more and more spectacular postures but
by simply paying attention to the movement of the breath in the space of the heart
and the role of the mind with the body, not apart from it."
Michael Stone in The Inner Tradition of Yoga
|
|
