The Art and Science of Pranayama Murali Venkatrao Ananda Institute of Living Yoga Bothell, WA
What is Yoga Asanas? Purification Practices? Breathing Practices? Meditation?
Why is Yoga so Effective? Yoga is beneficial in management or treatment of the following conditions (this is a PARTIAL list) Back Pain Irritable bowel syndrome Osteoporosis, Osteopenia Anxiety, Depression Chronic inflammation Increase concentration Chronic stress Increase Alpha Blocking, Theta Wave activity Idiopathic Hypertension Increased activity in Medial Pre-frontal Cortex Auto-immune conditions such as fibromyalgia, MS Effect on telomere length in DNA, leading to greater viability of daughter cells How can stretching and breathing result in all of these benefits?
PRANA (Life Force) Prana, a Sanskrit word used to denote Life, Breath, Air Root pra, To fill Root an, To Breathe (compare Latin animus) The Vital Energy of Creation Movement of Prana is responsible for all bodily functions causes thoughts, emotions manifests as breath Prana is not dumb energy; it is intelligent Prana is the link between intent (mind) and action (body)
Yogic View of Health and Disease HEALTH Prana is moving without blockages Prana is harmoniously distributed Prana is present in adequate quantities DISEASE Blockages in Prana Imbalanced in Prana Not enough Prana
PRANAYAMA The Key Technique Pranayama Control (Yama) of Prana Ability to control our PRANA to unblock, amplify, and balance it is the key to Health and Well-being Three Ways (Bottom up) Through the body Hatha Yoga (Top down) Through the Mind Bhakti Yoga (Devotion), Energization Exercises (Direct) Through the Breath
What is Yoga
Why is Yoga so Effective? Yoga is beneficial in management or treatment of the following conditions (this is a PARTIAL list) Back Pain Irritable bowel syndrome Osteoporosis, Osteopenia Anxiety, Depression Chronic inflammation Increase concentration Chronic stress Increase Alpha Blocking, Theta Wave activity Idiopathic Hypertension Increased activity in Medial Pre-frontal Cortex Auto-immune conditions such as fibromyalgia, MS Effect on telomere length in DNA, leading to greater viability of daughter cells How can stretching and breathing result in all of these benefits?
Three Techniques of Pranayama PURIFY the path of energy through the body PURIFY, BALANCE, STILL Hatha Yoga to release muscular tension Purification Techniques, e.g. Nauli (Stomach Churning), Kapalabhati, Trataka (Light Gazing), etc. BALANCE the distribution of energy in the body Hatha Yoga, especially Inversions Energization Exercises Ayurveda And STILL the movement of energy and bring it to center Savasana Breathing Techniques Meditation
Purification: Science of Kapalabhati METABOLISM Every cell of the body needs energy to do its work Carbon dioxide is dissolved in blood plasma This makes the blood acidic Hyperventilation of Kapalabhati decarbonizes the blood This makes the blood alkaline At the end of Kapalabhati, the Medulla stops the breath until CO2 levels build up This restores blood ph to normal levels Energy (HEAT) is produced by Oxygen and Glucose Carbon Dioxide is the waste product BLOOD ph Blood ph is maintained within very narrow levels (7.35 7.45) Sensors in the Medulla, Pons, and the Carotid Sinuses monitor the blood ph
PURIFICATION Leads to STILLNESS
BALANCING Samatvam Yoga-uchyate (Evenness or Balance, is called Yoga) The Bhagavad-Gita, 2:48 THE BUSINESS OF LIVING Digestion of food Elimination of toxins Metabolism (transmutation) into nutrients Circulation of nutrients Crystallization choreography of the above actions THE 5 VITAL ENERGIES Samana (Digestion) Apana (Elimination) Udana (Metabolism) Vyana (Circulation) Prana (Crystallization)
Science of Deep Breathing RECAP: WHY DO WE BREATHE? Metabolism (every cell) Lungs are filled with branching air vessels called bronchioles At the end of bronchioles are Alveoli Tiny air sacs surrounded by capillaries Alveoli do the actual breathing More than 80% of the Alveoli are present in the lower part of the lungs Air reaches the lower lungs only during a deep diaphragmatic breath Efficient oxygenation and decarbonization requires the full yogic breath Cells burn O2 and produce CO2 Circulation (Blood) Breathing (Lungs): Removes CO2, adds O2
Science of Balancing HOMEOSTASIS Internal Equilibrium of the Human Body Temperature, Blood Pressure, Blood ph, Blood Sugar, Water, Iron, etc. Sensors monitor internal conditions of the body Brain processes sensory input to detect loss of equilibrium It releases chemicals and nerve signals to correct this Heart Lungs Blood Pressure Homeostasis Medulla Oblongata Vagus Nerve Carotid Baro- Receptors
Science Blood Pressure (BP) Homeostasis Carotid Baro- Receptors Medulla Oblongata BP has Increased! Heart Decrease BP STAT!! BP Decreases Vagus Nerve Lungs
BALANCING Leads to STILLNESS
STILLNESS is the Goal of Yoga Chale Vate Chale Chittam When the breath moves, the mind moves to attain mental stability, the Yogi should practice Pranayama Hatha Yoga Pradipika, 4:5 Yogas-chitta Vritti Nirodhah Yoga is the stilling of waves of feeling Yoga Sutras, 1:2
Pranayama is at the heart of all Yogic Techniques Prana is intelligent. It works without conscious intent All styles of Yoga lead to Purification, Balancing, and Stilling Prana Whatever lineage of yoga you are inspired by, tune into the deeper aspects of it Actively involve all 3 aspects: Body, Breath, and Mind
Tat Twam Asi Thou art That Chandogya Upanishad, 6:8.7