LES PRANAYAMAS

Pranayamas are the 4th limb of Ashtaga yoga. It is the science of yogic breathing, the expansion of the science of life that aids in reconnection to the body. Yoga reveals itself when the flow of breath stops - Abhinavagupta

It is through pranayama that the emotions and the mind can be purified. It is through it that we can reach the energy body.

On a physical level, pranayama stimulates the parasympathetic nervous system, creating a sense of calm. This has the effect of reducing heart rate, blood pressure and muscle tension.

Pranayama requires mastering the four aspects of the breath:

-        Exhalation – Rechaka

-        Inspiration – Puraka

-        Retention after inspiration: Ontara Kumbhaka

-        Retention after expiration; Bahya Kumbhaka

We exhale the negative energies and inhale the Prana. The retention times allow the Prana to be driven deep into the whole body.

The first phase of learning pranayama is the release of the physiological breath: being able to completely dissociate abdominal breathing from thoracic breathing, then to lengthen one's breaths. Then, gradually we will introduce retentions with full lungs or retentions with empty lungs which are the main target of pranayama, to achieve spontaneous retention and access to concentration and meditation.

Inspiration, expiration and retention times are not identical. The ideal being 1 time for inspiration, 4 times for retention and 2 times for expiration. For example: 4 seconds inspiration, 16 seconds retention and 8 seconds expiration. Ultimately, these cycles are to be repeated 80 times during the day.

There are different techniques:

-        Nadi shodana, a basic technique that uses alternate breaths from both nostrils

-        Ujjayi – the victorious breath that simultaneously relaxes and energizes the mind and body

-        Bhastrika – bellows breathing which is used to energize the body and clear the mind. It can also aid in weight loss as it increases digestive power and boosts metabolism. Contraindications: Do not practice Bhastrika if you are pregnant, suffer from hypertension, heart disease, epilepsy, seizures or uncontrolled panic fear. Also, use caution if you have stomach problems, such as ulcers.

-        Kapalabhati – the shining skull technique – which releases stress, toxins and negative emotions. Contraindications: do not practice Kapalabhati if you suffer from high blood pressure, stomach acid problems, heart disease, abdominal pain, but also if you have a pacemaker or an artificial stent, if you have recently undergone a abdominal surgery, or if you suffer from epilepsy or hernia.

-        Sheetali and sheetaki – refreshing breath that cools the body and mind. It is very effective against hyperacidity, ulcers and intense emotional situations.

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Generally speaking, if you feel dizzy or anxious, take a break from breathing normally and resume a little later. If the dizziness persists, stop the practice and try again the next day, more slowly and with less intensity.