5
Chapter
Preparatory practice for the yoga art of breathing
Preparation for prān. āyāma, the yoga art of breathing Preparation for prān. āyāma, the yoga art of breathing
This can be perceived as a column between these two
areas supporting the whole posture, which prevents
you collapsing with exhalation, and prepares you to
lift for inhalation. Integrating these fine adjustments
and sensations into normal quiet breathing leads to
deeper exhalation. Practice for 5–10 minutes. If this
causes any irritation, just continue normal breath-
ing. If you are exhausted, continue normal breathing
in the supine, supported position.
Combining these techniques and
experiencing inner stillness
Depending on your constitution choose the supine
supported position or the correct sitting position
or a combination of both. Combine deep inhala-
tion and deep exhalation as described above. Learn
to practice so gently that no irritation is created.
First pay particular attention to the end of inha-
lation and the end of exhalation. Then become
aware of the tiny pause between inhalation and
exhalation. Do not force these pauses, just observe
them carefully. Even if they are ever so tiny, they
lead towards the experience of inner stillness and
calmness of mind.
Summarizing considerations for
the preparatory practice for
pra̅ a̅̅ ya̅ ma
Even when this approach leads towards deep, full
breathing, it is not forced breathing. The accessory
muscles of respiration are not used for the breath-
ing movements; they are only used to stabilize and
finetune the posture. In particular the muscles of
the shoulders, neck, and throat are relaxed. The
facial muscles are also relaxed. As a result there is
no pull on the eyes, ears, nose, skin, or tongue. This
helps to calm the brain and mind. A sensation of
free space between tongue and palate is important.
This can be supported by slightly lifting the upper
teeth away from the lower teeth. Combine this
with slightly lengthening the back of the head away
from the neck. All these corrections, as well as the
breathing itself, have to be practiced in a subtle and
mindful way. They should only be practiced once
you have developed good awareness of posture and
movements of the body.
Resting poses and exercises for
preparing pra̅ a̅ ya̅ ma
As we have seen, all bodily systems are interrelated
with the respiratory system. Therefore each function
and each movement will influence respiration, and
vice versa.
It is particularly important to develop the follow-
ing abilities before practicing the preparations for
prā āyāma. A well-balanced practice of the different
groups of āsanas helps develop these abilities:
- posture: we have seen the importance of good
posture from anatomical and physiological
considerations
- lifting of the spine: the diaphragm, the ribs, and
many respiratory muscles are connected to the
spine
- mobility of the joints between the bony
structures of respiration and the “functional
joints” between related soft tissues
- good function, ability to contract and relax the
muscles of respiration
- increasing the “respiratory space”
- balance between lung ventilation and perfusion
- calming the mind.
If you are practicing breathing techniques after
a sequence of āsanas calm down first. It is best to
practice Śavāsana (see Chapter 7) for 10 minutes.
Also finish the sequence of breathing techniques
with Śavāsana.
Below is listed a summary of relevant resting
poses that are described in detail in Chapters 6
and 7. A sequence of passive exercises useful for
teaching and private practice is described by Zugck
(2008):
- Forward-bent Vīrāsana (see Chapter 7).
Alternatively forward-bent Sukhāsana can be
practiced (see Chapter 7). Stay in the position
up to 5 minutes.
- Supported supine resting position (see Chapter 6,
exercise 2.4). Alternatively Supta Baddha
Koāsana or Supta Vīrāsana (see Chapter 7) can
be practiced or the legs can be kept straight.
Stay in the position for up to 5 minutes.
