Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Preparation for prān. āyāma, the yoga art of breathing

The aim of prāāyāma is to improve the capacity

of respiration and the functions of the respiratory

system, related to all other systems of the body. It

is very important for health – it is a “medicine of

health.” Changes in frequency, depth, and quality

improve the efficiency and effectiveness of respi-

ration. Prā āyāma improves mindfulness, and calms

the mind, heart, nerves, and senses. In this way our

constant stimulation is reduced, and the body and

mind can recover much better. The ancient yoga

masters have taught that we are born with a finite

number of breaths. We should not use them up rap-

idly (Roth 2008).

Modern research on prā āyāma

As with general yoga practice, numerous studies

on prā āyāma can be found. The long tradition of

prā āyāma as an adjunct to the medical management

of asthma has been confirmed in studies (Vedanthan

et al. 1998, Singh et al. 199 0 ). It is certainly worth-

while to conduct more research on this matter.

Breathing through the right nostril has stimulated

the sympathetic nervous system (Telles et al. 199 6 ).

The observation of a group practicing slow breathing

over a period of 3 months showed increased para-

sympathetic and decreased sympathetic activity

(Pal et al. 200 4 ). So prā āyāma seems to have an

effect on the autonomous nervous system, and by

implication on a large variety of conditions caused

by autonomous dysfunction. In one study it had a

beneficial effect in irritable bowel syndrome (Taneja

et al. 2004). Metabolic effects could also be mea-

sured. Following yoga āsana, prā āyāma, and medi-

tation practice over 9 days, there was a significant

improvement in blood glucose and cholesterol levels

(Bijlani et al. 200 5 ). The positive effect that practic-

ing breathing techniques has on mental and physical

energy and on mood almost goes without saying.

The practical experience of

inhalation and exhalation

Introduction

The instructions for these supine and sitting brea-

thing techniques are consistent with the anatomic

and physiologic explanations given above. These

techniques are suitable as introductory steps for

prāāyāma, both for beginners and for advanced

students. For a deeper insight into prā āyāma see

the textbook Light on Prāāyāma (Iyengar 2009).

If you are short of time, you can practice one or other

of these techniques. If you have more time, you can

combine them together or with other, more complex

techniques, as described in Light on Prā āyāma.

You may also find the principles of these techniques

useful building blocks to integrate into a variety of

techniques if you are experienced.

Special attention should be paid to mindful exer-

cising and the penetration of all layers of the body,

as described in Chapter 2. Expanding the breath-

ing space through special positions considered

later in this chapter will allow more alveoli to be

filled with air, and the area for gas exchange will be

increased. The breaths will be longer and slower and

more blood will move in the capillaries surrounding

the alveoli during one breath. More oxygen can be

absorbed and more carbon dioxide can be expelled

during one breath (Roth 2008).

All prāāyāma techniques start with an exhalation

to free the lungs. They end with an inhalation to sup-

port the heart. Inhalation is felt more in the inner,

lower part of the sinuses, exhalation in the outer,

upper part (Iyengar 2009). If you listen carefully to

your breath, inhalation is more an sss sound, exha-

lation more like hhh. Normally the eyes are closed,

soft, looking towards the heart while practicing

prā āyama. Occasionally they can be slightly opened to ̄

control the posture without disturbing the inner still-

ness. The middle of the forehead stays relaxed. The

ears are relaxed, listening to the sound of the breath.

First we will consider suitable positions for breath-

ing. Even normal breathing will be different, more

conscious and deeper in these positions. Then spe-

cific areas of the body that are particularly relevant

for breathing will be considered in detail. The inte-

gration of these details into one breath will gradu-

ally lead towards deep breathing, which should not

be forced. Long experience has shown that subtle

breathing gives many beneficial effects. It also gives

a better oxygen supply than forced breathing.

The supine, supported position (Figure 5.5)

For a detailed description, see Supta Sukhāsana, a

variation of āsana Sukhāsana (see Chapter 7).

Preparation for prān. āyāma, the yoga art of breathing