NOTES FROM 4 WEEK PRANAYAMA SERIES W/ CHRIS LOEBSACK

Thank you to all who are participating in our pranayama series. Below ore the notes from the sessions to help you with your home practice. 

Week 1: Introduction to Pranayama

Pranayama (Mastery of the breath) is the 4th limb of the eight limb yoga system.

Pranayama Concepts

• Feeling how your breath moves naturally
• Learning to direct the breath to produce different results

Anatomy (Physical)
    Breath Pathway: (Nose/Mouth>Pharynx (Throat) past the epiglottis (Transitional flap that keeps food out of the lungs this will cover the trachea when we are eating) past Larynx (Voice box)> Trachea (5” long tube) >Lungs

• Inhale: Chest/ Lungs expands and the Diaphragm contracts
• Exhale: Chest and lungs contract and the Diaphragm relaxes

    Nose Breathing vs Mouth Breathing

• The nose and the nasal cavity form the main external opening for breathing and are the first section of the air pathway in the body. The nasal cavity is a hollow space within the nose and the skull that is lined with a mucus membrane and hairs that can help to eliminate environmental offenders from entering the body. The cavity also helps to warm the air prior to its entrance into the lungs.

 

• The mouth is also known as the oral cavity. It is a secondary opening for the respiratory tract. There are only a few pranayama that will use the mouth as part of the technique. Use of the mouth is more common in cooling pranayamas.

Asana (Postures)

• Supine (Use Support of Bolsters and or Blankets as needed  alleviate low back or neck tension)
• Sukhasana: Easy Seat

    Variation w/ Blocks against the wall for spinal support.

Bandhas (locks)/Mudras (Seals/Gestures)
    Jiva Bandha

• Gesture: Place the tip of the tongue to the back of the teeth, where the gums meet the enamel, keeping the pressure very light. Keep your lips gently sealed.

 

• Meaning: Closing the loop of the soul.  It will help to relax the jaw and eliminate tension in the face, neck and jaw by dropping the lower jaw away from the upper jaw. The dropped jaw position prevents clenching the teeth.  This placement of the tongue also moves the tongue further back towards the throat which softens the area of the throat and therefore the muscles around the neck are also relaxed. This energetic loop is said by the yogis to nourish the soul.

    Jnana Mudra:

• Gesture: Touch the tip of your index fingers to the tip of your thumbs and leave the rest of the fingers extended with the palms turned up.

 

• Meaning: This mudra symbolizes the connected nature of consciousness (uniting the individual soul with the cosmic soul) in the connection of the thumbs and index fingers The three remaining fingers represent the Gunas (Traits of Nature) Tamas (Lethargy), Rajas (Activity) and Sattwa (Balance, Harmony and Purity) The upward turned position (palms towards the heavens) represents keeping an open heart and mind; it is a gesture of receptivity.

    Chin Mudra

• Gesture: Touch the tip of your index fingers to the tip of your thumbs and leave the rest of the fingers extended with the palms turned down.

 

• Meaning: This mudra symbolizes the connected nature of consciousness (uniting the individual soul with the cosmic soul) in the connection of the thumbs and index fingers The three remaining fingers represent the Gunas (Traits of Nature) Tamas (Lethargy), Rajas (Activity) and Sattwa (Balance, Harmony and Purity) The downward turned position (palms towards the ground) represents a connection to the Earth; it is a gesture of a grounding nature.

Pranayama Tecnique(s)

1. Breath Observation (Supine)
   1. Feeling the inhales and exhales
   2. Directing the inhales and exhales

 

1. Durga Breathing (The Three Part Breath)
   1. Belly- Soft expansion, first third
   2. Ribs- circular, includes front, back and sides of the ribcage
   3. Chest- all the way up under the collarbones to the top of the lung points

 

1. Ujjayi Breathing (The Victorious Breath)
   1. Fogging the Mirror (Creating the sound and constriction)
   2. Building Heat

Week 2: Balancing Breaths:  Pranayama for relaxation

Pranayama Concepts

• Pranamaya Kosha (Energy Body)
• Nadis (Subtle Energy Channels aka Nervous System)
• Breathing Terms in Sanskrit: Puraka (Inhale), Kumbaha (Retention): 2 types of retention- Bahya- internal and Antara- External, Rechaka (Exhale)

Anatomy (Subtle)

• Ida: Left Channel (Left side of the body, right side of the brain)
• Pingala: Right Channel (Right side of body, left side of the brain)
• Sushumna: Center Channel (Spinal Column)

Asana

• Sukasana (Easy Seated Posture)- from week 1
• Siddhasana (Adepts Pose)
• Padmasana (Lotus Pose)

Bandhas (locks)/Mudras (Seals/Gestures)
    Vishnu Mudra

• Gesture: Place the tips of the right index and middle fingers onto the center of the palm. The right thumb will be used to block and release the right nostril while the right ring finger will be used to block and release the left nostril.

 

• Meaning: The 3 open fingers(pinky, ring finger and thumb)  hand position represents the trident of Lord Vishnu. Each Prong has a representative quality. The first represents creation, the second represents preservation and the third represents destruction. The right hand associated with giving left hand associated with receiving. Traditionally the right hand is used for pranayama. If you need to use the left hand it will be fine.

    Uddiyana Bandha

• Gesture: Pull the navel in towards the spine and lift it up towards the diaphragm.

 

• Meaning: The translation is flying upwards. The lock helps to maintain energy in the body and stabilizes the spine.

Pranayama Technique(s)

1. Ujjayi Review
   1. Add Upward Lock

 

1. Boxed Breathing
   1. Equal Sides: Inhale 4, Retain 4 Exhale 4, Retain 4 (Increase count as capacity increases)
   2. Unequal Sides: Inhale 4, Retain 4, Exhale 8, Retain 4 (As the capacity increases the exhale will be longer than the inhale)

 

1. Chandra Breathing (Lunar Side)
   1. Inhale through the left nostril and exhale through the right nostril (Repeat)

 

1. Surya Breathing (Solar Side)
   1. Inhale through the right nostril and exhale through the left nostril (Repeat)

 

1. Nadi Shodhana (Balancing the Nadis, Alternate Nostril Breathing)
   1. Inhale through the left nostril, exhale through the right nostril, then inhale through the right nostril and exhale through the left nostril (Repeat)

Week 3: Vigorous Breathing: Kryias

Pranayama Concepts

• Kevali Kumbhaka-the spacious retention (No inhale or exhale is necessary)

 

• Kryia- series of postures, breath and/or sound work to initiate changes physically and mentally to affect the body, mind and spirit connection.

Anatomy

• Functions of Respiratory System
  • External Respiration- Ventilation - Breathing
  • Internal Respiration- Exchange of carbon dioxide and oxygen between cells and surrounding lymph.
  • Hyperventilation- Rapid breathing which causes the body to lose carbon dioxide. In uncontrolled and when caused by stress can lead to light headed sensations and passing out.

Asana`

• Cat Cow

 

• Pranayama during movement. Inhales during spinal  extensions and Exhales during spinal flexions. When you might reverse it and why.

Bandhas (locks)/Mudras (Seals/Gestures)

Apana Mudra: Seal of Release, removal and downward energy

Pranayama Technique(s)

Kapalabhati: The Skull Shining Breath
**Contraindicated for Pregnancy, Hernias, and Other Abdominal Tears
Kapalabhati is performed as an active and vigorous exhalation followed by a passive inhalation. Kapalabhati sharply engages the transversus abdominus with each exhale. The inhale is passive, resulting in a relaxation of the diaphragm. The exhalation, through the nose, is vigorous. The inhalation is passive.

Generally Kapalabhati should be engaged for at least one minute to feel the effects. When a round Kapalabhati is completes the practitioner should remain for a moment in Kiavala kumbhaka (see breath retentions), experiencing the suspended state of the breath. When the need for oxygen returns to the body one should inhale, allowing the breath to touch deeply with in.
Bastrika: The Breath of Fire
**Contraindicated for Pregnancy, Hernias, and Other Abdominal Tears
Bastrika is performed as an active and vigorous exhalation followed by an active and vigorous inhalation.

Agni Sara: Abdominal Pumping**Contraindicated for Pregnancy, Hernias, and Other Abdominal Tears
Agnisara Kriya is not strictly one of the 6 main Hatha Yoga Kriyas but is the preliminary practice for Nauli - churning of the stomach muscles. It's good to practice Agnisara Kriya for a few weeks to strengthen the abdominal muscles for the practice of Nauli.
Agni means fire and Sara means wash so it literally means to wash the fire chakra (Manipur Chakra) located at the navel center. The exercise also stimulates the immune system, increases the power of digestion and increases the heat in the body, burning off toxins

Week 4: Full Pranayama Practice

Asana

Virasana w/ bolcks
Sukasana

Pranayama Technique(s)
Bastrika w/ Hand Gestures 3 rounds 9,15,21
Kaphalabhati 3 rounds- steady, your quickened pace, your pace 2 full mins
Durga Breathing
Nadi Shodhana
Ujayii

Meditation- Sat/ Nam (meaning: I am truth, truth is my identity)

Full Body Resonance: AUM

"Hey your okay you'll be fine, just breathe." Zee Frank

Contact the studio at 570-664-0956 to book a private session with Chris.