In the Hatha Yoga Pradipika, it is said that all disease can be eradicated by the practice of pranayama. Prana means “to bring forth” and as a verb, means “to breathe.” Yama can mean “to control.” Pranayama is a practice to control or regulate the breath. This is a practice of self-inquiry and transformation.
People don’t breathe optimally for many reasons. Some are related to medical issues like COPD, pulmonary fibrosis, cystic fibrosis, sleep apnea, asthma, chronic lung infections, and Covid. Some are related to posture including scoliosis, forward head posture with changes to the rib cage as well as muscle weakness of the intercostal muscles and diaphragm. Stress can also be a factor in how we breathe. Mouth breathing is also not an optimal way to breathe.
In many Yogic traditions, the movement of the body during Asana practice prepares us for pranayama practice and meditation in stillness. But, asana practice is not a requirement to do before pranayama and meditation. It may help you settle into the stillness if you notice you fidget during your pranayama and meditation practice.
Practicing can be done anytime of day, but in some yogic traditions, just before or during sunrise is preferable. Regular practice is recommended. Starting off with a few minutes and working up to longer durations is advised. It’s also recommended to have a dedicated space for this type of practice and use props to help you be still and feel supported during practice.
To prepare, lie down on your back or in a semi-reclined position. Use a blanket in case you get cold, pillows or bolsters under your knees, an eye bag to apply pressure over your eyes to help keep them closed if you feel comfortable with that, any any other items to help you feel supported so that you can rest your body.
Notice the pressure of your body on the surface where you are resting. Feel your skin resting over the muscles, bones and organs. Notice any tension or holding of the body and try to soften.
Bring awareness to the breath and notice the quality. Is it smooth or choppy? Loud or soft? High up in the chest or low down in the belly? Are you inhaling through the nose or the mouth? If through the nose, which nostril seems to receive the breath, one or both? Be with it and observe without trying to manipulate or change anything about it.
Initially, this may be your practice. Map your body, witness yourself to uncover some forgotten places. Breathe and notice what comes up. Let your thoughts arise and go without trying to control them or judge them. Let them be and come back to your breath.
There are many practices that you can dive into that manipulate the breath for different energetic purposes, but I find this is particular practice to be quite liberating and grounding. It allows me to be with what is and come home to myself. I hope it offers that to you as well.
Take good care,
Sharon
