As you may be aware, I have been offering the combined pranayama (breathing practices)/meditation intensives for some time now. Lately, based on discussions with some of my students, I have decided to offer the pranayama and meditation intensives separately. This will allow me to go deeper into each of the practices in these programs.
I am pleased to announce the next 12-day Meditation Intensive. In this program, I plan to discuss the basic concepts of meditation and also practice several of the meditation techniques. Most of the information that I will be sharing is based on the concepts discussed in Patanjali’s Yoga Sutras and related ancient texts.
No prior pranayama or meditation experience is required.
Here are the particulars:
What: 12-day Meditation Intensive
When: Wednesday, December 9 – Sunday, December 20, 2015
Time: 6:00 – 7:30 AM
Location: 4000 Bearcat Way, Suite 102, Morrisville, NC 27560
Daily Routine: Light stretching (10-15 minutes), Pranayama (15 min), Relaxation (15 min), Meditation – discussion and practice (45 min)
Commitment: A firm commitment to follow this schedule and attend every day
Fee: $80
To register: fill out the registration form, providing information in all the fields, and submit it online
Strongly recommended
Light,’sattvic’, nutritious, VEGETARIAN food
No alcohol, drugs, tobacco or any other item of similar nature
A personal commitment to continue the practice after the program is over
In a previous post, I described a few stretches to help release tension from the neck muscles. As we know, the neck and shoulders are closely tied together through the nervous system as nerves from the neck pass through the shoulders and down the arms. As such, stretches for the neck and shoulders are usually practiced together so we can relax both the neck and the shoulders together.
I hope you will enjoy practicing along with the video demonstration.
is a simple set of asanas, easy to practice, and yet has many far-reaching benefits. These asanas are great for eliminating excess gases from the digestive tract, strengthening the core muscles, massaging the internal organs and giving relief to the lower back.
The name of the asana is a composite of two words – pawana means the wind or air and mukta means liberated or released. So, the common English translation for the pose is "Wind releasing pose".
I hope you will enjoying practicing with me with this video sequence.
(Reclining hand-to-big toe Pose) is an excellent pose to stretch the hamstrings, hips, back of the knees, calf muscles, and ankles. It is also a great stretch for bringing relief for lower back pain.
I hope you will enjoy practicing with me using the video instructions.
As you may be aware, I have been offering the pranayama (breathing practices)/meditation intensives for some time now. Lately, some of my students have suggested that I offer the pranayama and meditation intensives separately.
I am pleased to announce the next Pranayama intensive. In this program, we will be practicing some of the main pranayama techniques given in our ancient yoga texts. I will also discuss the underlying concepts in the practice of pranayama and all the wonderful benefits that the practice can bring us.
No prior pranayama or meditation experience is required.
Here are the particulars:
When: Wednesday, November 11 – Sunday, November 22, 2015
Time: 6:00 – 7:30 AM
Location: 4000 Bearcat Way, Suite 102, Morrisville, NC 27560
If you haven’t tried the pose before and you look at a picture of the pose, the Agni-stambhasana
may seem deceptively simple. However, if you have tightness in the hips, knees or the ankles, this pose can become quite challenging. The word agni-stambha (अग्नि-स्तम्भ) is a composite of two Sanskrit words – Agni means fire and stambha can mean a pillar, a support or just a log. So this name is usually translated as the fire-log pose. In the final position, the position of legs in the pose gives the impression of a couple of fire logs stacked one on top of the other. When you practice the pose, it may actually give you a burning sensation in your hips or knees.
Symbolically, fire is considered to be a cleansing agent. For example, to purify gold, one has to put it in intense heat to get rid of the impurities. The intensity of the agni-stambhasana similarly can help cleanse the body of the toxins deposited in various joints like the hips, knees, thighs and the ankles.
We are all familiar with instances when our emotions can control the breathing rhythm. For example, when we are very angry or agitated, our breathing is very uneven, fast and shallow. When we are very sad, we breathe uneven, sobbing breaths. When we are calm or engrossed in some pleasant activity, like listening to some soulful music, our breathing is very gentle, even and soft. When we are trying to thread a needle, we naturally suspend our breathing as we attempt to move the thread through the hole. These examples demonstrate that our breathing pattern is a good indicator of the state of the mind that we are experiencing at a given time.
From the perspective of yoga, the reverse of the above situation is not only true but highly desirable. Which is to say that by controlling our breathing pattern, we can potentially control our emotions. All of us, at one point of time or another, are overtaken by negative emotions like anger, jealousy, hatred, greed etc. There are other times when we experience positive emotions like love, compassion, tenderness etc.
When we are physically hurt, or have some physiological ailment, we can go to a doctor and get some treatment. Medical science has progressed enough that it can now treat some of the very serious diseases which, only a few decades ago, were considered untreatable. However, when we look at some of these emotional problems like anger etc, there is no known treatment that a medical doctor can provide. At best, these problems are categorized as neurotic or psychotic and you may be advised to go to a psychiatrist or a ‘shrink’ for treatment. How successful these treatments are is highly debatable.
Rhythms of the universe
Everything in the universe has a natural rhythm of its own. The sun, moon and all the stars have a rhythm. The earth rotates around the sun and around its own axis in a fixed rhythm. Day and night have a rhythm; ocean waves ebb and flow in a rhythm. Within our body, our heart beat, blood circulation, breathing, flow of all fluids, all have a rhythm. As per principles of physics, all matter is nothing but vibrations – atoms and molecules vibrating at various frequencies. Consider water (H20) for example. Its molecular structure doesn’t change whether it is in the form of ice, water or vapor; the only change is in the vibration frequency of the molecules with resulting change in its state.
Mind and emotions
When we go deeper into our mind, every thought, emotion and feeling has a natural rhythm of their own. For example, the emotions of love and anger represent two different vibrations. In addition to the vibrations, every emotion or feeling is also represented by a certain configuration of neurons in our brain. As we know, there are billions of neurons in our brain. They are all interconnected in a huge mesh of networks. Each thought, feeling and emotion is represented by a certain configuration of these neurons. Depending upon the trigger, one of these network configurations gets activated which vibrates at its own natural frequency giving rise to a specific emotion (anger, for example).
Rhythms of āsana and prāṇāyāma
Let us now turn our attention to the practice of yoga and see how yoga might help in dealing with these emotions. At the physical level, the practice of asana (physical postures) involves moving/stretching the body in a rhythmic manner, synchronizing the movement with our breathing pattern. When we practice pranayama, all breathing practices involve rhythmic breathing. According to Yoga Sutras of Patanjali, pranayama involves three variables – ‘desha’ (location), ‘kala’ (duration) and ‘samkhya’ (count). In addition, the breathing can be subtle and gentle or brisk and forced. Based on these variables, a very large number of breathing techniques have evolved. Most of the techniques practiced today are taken from the Hatha Yoga Pradipika, an authoritative text on Hatha Yoga.
During the pranayama practice, when we are breathing rhythmically, it is likely that the frequency of vibration might match one of the natural rhythms of an emotion (anger, for example). There is a principle in physics according to which when two waves of similar frequency collide with each other, their force can get magnified many times. It is well known in military circles that soldiers marching in step over a bridge can cause harmonic oscillations which can make the bridge collapse. That is why the soldiers are asked to break step while crossing a bridge. Attached is an image of a plaque at the Albert Bridge in London which conveys this message.
How parnayama helps
Something similar happens with our emotions when their frequency matches the rhythm of the breathing pattern. In this case, even a hidden emotion can come up to the surface making it easier for us to deal with it. Likewise, it is equally likely that the neuron configuration for a given emotion might get disturbed to an extent that the force of the emotion gets weakened. With practice, these emotions can eventually be brought under control quite effectively.
I have attempted to give a somewhat scientific explanation of how the practice of yoga involving rhythmic breathing patterns can positively influence our patterns of emotions. When our emotions are under check, we can perform all our actions more objectively since we are not stressed out due to negative emotions. This will lead to a happier and more fulfilling life.
I hope you will find the above useful and convincing enough that it will motivate you to practice yoga (pranayama, in particular) on a regular basis. I would love to receive your feedback. Please leave a comment in the comment box and send it in.
An excellent backward bending pose, Bhujangasana –भुजङ्गासन –
(Cobra Pose) is a beginner level asana which can either be done as part of the Surya Namaskar (Sun Salutation) routine or as an independent asana. It provides a great stretch for the whole back.
The word “bhujanga” in Sanskrit means a cobra or a snake/serpent. In its final position, the pose looks like a cobra with its hood raised and hence the name. In many traditions, the serpent represents the tremendous power latent within the individual. In tantra, it represents the “kundalini shakti” which lies dormant at the base of the spine in the form of a serpent coiled three and a half times. In Hindu mythology it is respected and honored as a sacred animal, symbolizing the individual subtle force, intuition and wisdom. The double looped mathematical symbol for infinity is derived from the ancient symbol of the snake with its tail in its mouth, and is an expression of the continuity and eternity of life. By the practice of bhujangasana, we can realize and express not only all of the specific qualities of the serpent, but also its divine essence.
The sectional breathing techniques are used as a preparation for the full, deep yogic breathing practice called Ujjayi Pranayama. Our normal breathing which happens involuntarily, 24 hours a day, is quite shallow and is felt only in the upper chest area. Which means that during normal breathing only the upper part of the lungs gets oxygenated. The sectional breathing technique can correct the breathing pattern and also help to increase lung capacity by encouraging fuller breathing into different areas of the lungs. Deep breathing into different parts of the lungs brings in abundant supply of fresh oxygen into these areas. This helps improve the health of the lungs as well as making more oxygenated blood available for each and every cell of the body. Because our attention is focused on different parts of the lungs, our overall awareness of the breathing process is enhanced.
In the following breathing practices, keep the eyes closed so you can completely focus on the depth and quality of breathing as well as on the movement of the arms and shoulders.
For each breathing cycle, use the Ujjayi breathing technique, keeping each breath deep and soft. It is important not to strain the breathing in any way. Try to deepen the breath only so much as not to impact the depth and quality of the subsequent breath. With practice over a period of time, you will be able to prolong the duration of each inhalation and exhalation.
I hope you will enjoy practicing with the video.
Step-by-step
Sectional breathing (upper1)
For practicing these breathing techniques, sit erect in any comfortable seated posture, keeping the spine comfortably tall and vertical.
There are three parts to the sectional breathing:
Upper Chest Breathing
Here, we engage the upper part of the lungs in the deep breathing cycle.
Sectional breathing (upper2)
Interlock the fingers of the two hands and keep the hands on top of the head, facing down.
As you begin to inhale, turn the palms up and start lifting the hands up so the arms become vertical. While you are raising the arms up, pull the shoulders up and lift the collar bones.
Pause for a brief moment at the end of inhalation.
While exhaling, begin to lower the hands, turning the palms down, and finally rest the palms on the head again. Pause for a brief moment at the end of exhalation before starting the next inhalation.
Try to synchronize the movement of the arms with the appropriate breath. Maintain deep and soft Ujjayi breaths for each breathing cycle making sure that the breath is not strained in any way.
Repeat for 5 to 7 rounds of this breathing cycle. At the end of the sequence, relax for a few breaths with natural breathing.
Middle Chest Breathing
Sectional breathing (mid1)
In this breathing, there is a conscious effort to expand the chest and the ribcage. This impacts the middle part of the lungs.
Bring your hands together, interlock the fingers and place the hands behind your neck.
Inhale in place and as you exhale, bring the elbows together in front of you, softening the chest. Pause for a brief moment at the end of exhalation before starting the next inhalation.
As you begin to inhale, pull the elbows apart from each other, expand the chest closing the gap between the shoulder blades. Pause for a brief moment at the end of inhalation.
Sectional breathing (mid2)
Maintain deep and soft Ujjayi breaths for each breathing cycle making sure that the breath is not strained in any way. Try to synchronize the movement of the arms with the appropriate breath.
In this manner complete 5 to 7 rounds of this breathing cycle. At the end of the sequence, relax for a few breaths with natural breathing.
Abdominal Breathing
This is also known as Diaphragmatic Breathing in which we breathe into the lower region of the lungs. In this practice, we try to consciously engage the diagphragm for each inhalation and exhalation.
Start by keeping one hand on the chest and the other on the abdomen, slightly below the navel.
Begin deep, slow and continuous inhalation. As you inhale, your awareness is at the lower part of the lungs.
With a gentle downward pressure of the diaphragm, feel the abdomen filling up like a balloon. At the same time, we want to make sure that there is very little, if any, movement in the chest. Effectively then, the hand on the abdomen should feel the movement of the belly while the hand on the chest should feel minimal movement.
At the end of inhalation, pause for a brief moment and then start deep, slow, continuous exhalation. As you exhale, lift the diaphragm upward with the result that you can become aware of the cavity building up in your abdomen and the navel moves backwards toward the spine. In this breathing again, more movement is felt by the hand on the belly and little or no movement by the hand on the chest.
At the end of exhalation, pause for a brief moment and continue with the next cycle of inhalation/exhalation. Maintain deep and soft Ujjayi breaths for each breathing cycle making sure that the breath is not strained in any way. Try 5 to 7 rounds of this breathing cycle.
At the end of the sequence, relax for a few breaths with natural breathing.
Benefits
Different areas of the lungs get an abundant supply of fresh oxygen through deep breathing, thus energizing the lungs and improving their health. Due to deep breathing, lung capacity improves.
As per research reports, when we breathe normally, each incoming breath brings in about 450 ml of air. When we breathe deep ujjayi breaths into different parts of the lungs, each incoming breath can bring in up to 3.5 to 4 liters of air. As a result, each deep breath brings in about 7-8 times more oxygen into the system. Over a longer period of time, the total amount of oxygen may not be different between regular and deep breathing practices. However, when we bring in more oxygen within the duration of one breath, it has tremendous benefits for the system. Every cell of the body gets more energy and vitality. More oxygen into every cell also means that as a result of “gas exchange” more carbon dioxide is brought back by the veins. More CO2 also means that more toxins can be released from the system. Carbon dioxide also impacts the brain in a positive way. Overall, these deep breaths engaging the full lung capacity offer multiple benefits.
As we know, gravity pulls everything downwards. Some of the blood in the lungs also goes into the lower areas of the lungs due to gravity and stays there. However, our natural breath is very shallow and only makes contact with the blood in the upper part of the lungs. The blood that is in the lower part of the lungs does not receive enough oxygen. When we breathe deep into the lungs, even the stagnant blood there gets oxygenated. When circulated, this additional oxygenated blood also helps energize the body.
Deep breaths have a very calming effect on the nerves and the mind.
Deep breathing is now used even by medical professionals to treat patients with hypertension.
Contraindications
None. If you can breathe, you can practice deep sectional breathing and enjoy all the benefits that the practice offers.
I am pleased to announce the next 21-day Yoga Immersion program. The past programs have been very well received by all the participants. For most of them, it has been truly a life-transforming experience. I invite you to join me on this exciting and deeply rewarding 21-day yoga journey. Here are the particulars:
What: 21-day yoga immersion
When: Monday, October 12- Sunday, November 1, 2015
Time: 6:00 AM – 7:30 AM
Where: 4000 Bear Cat Way, Suite 102, Morrisville, NC 27560
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