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YOGA Practice YOGA practice vayu (movement of breath) pranayama (breath practice) mudra bandha marma mantra vayu apana Apana is the prana vayu that involves the downward and outward flow of energy from the body. Apana vayu governs the outward flow of energy on the breath, with digestive elimination, and with menstruation. The seat of which is the Root Chakra (Muladhara), located at the perineum and pelvic floor. Not only does apana guide the elimination of physical waste, but also our mental and emotional waste - that which no longer serves us. The balanced function of apana plays an important part in our ability to release negative energy, destructive thoughts, and physical toxins. The work of apana lessened by improving the quality of prana, or the inward flow of energy. Prana and apana work together in a push-pull manner, each helping to balance the other. Minimising the input of negativity and maximising the input of positivity will help improve the balance of prana and apana. In the same way that we must carefully mind what we take into our bodies and mind, we must equally cultivate the proper release of energy from our being. Holding on to destructive thoughts, suppressing negative emotions, or even the act of holding our healthy digestive functions, all have a detrimental effect on us. Learning to release, in every sense of the word, can be a freeing process. Tap into the energy of apana to guide this process. To experience apana vayu: Close your eyes, sit or stand with a long spine and relaxed body, and as you exhale feel an energy flowing down the torso from the top of the head to the tailbone. We can use the breath to help facilitate the flow of apana. The next time you have a troubling thought, emotion, or sensation, use the breath to help you release it. Each exhalation is a release, and carries apana with it. This act of completely embodying release upon exhalation can help you tap into the outward flow necessary for the removal of negativity you may be holding on to. By using your exhalation to help you find release, you be able to improve your outward flow of apana. pranayama breathing practice Yogic breath control exercise is one of the most important parts of developing your yoga practice. Pranayama can help to bring balance and depth to your overall well-being. It is one of the classical Eight Limbs of Yoga, according to the ancient text of the Yoga Sutras, compiled by the sage Patanjali in 150 BCE. Doing these breathing exercises can help to cleanse, balance, and purify your essential life force (prana) so including pranayama to your yoga and meditation practice can help you stay healthy in mind, body, and spirit. bhastrika - bellows breath Helps to increase prana (life force energy) to energise the body and clarify the mind. Try it first thing in the morning for a wake-up call to get the blood pumping and set you up to start your day. Performing a few rounds through the day can help increase your digestive power and boost your metabolism. Perfect for a pick-me-up after lunch if you are feeling sluggish or as a warm up before a work-out to increase your focus and motivation. While it is fantastic for when you need an energy boost, it is best to avoid practice at bedtime as it can may stimulate the mind and you may find it hard to switch off to fall asleep. practice: Sit tall, with shoulders relaxed, take a few deep, breaths in and out from your nose. On each inhale, expand your belly fully with your breath. Begin with rapidly inhaling and exhaling small puffs of air. Breathe vigorously through your nose. Make sure the breath is coming from your diaphragm, keeping your head, neck, shoulders, and chest still but relaxed. Focus your attention on your belly. Notice, that with every inhalation your belly goes out and that it goes in with every exhalation. --- Beginners Tip: Try sitting in front of a mirror to help you to monitor your posture and observe the movement of your body --- Begin with 2 seconds inhalations and 2 seconds exhalations. Once you are comfortable with the breathing technique, increase the speed to 1 second inhalations and 1 second exhalations, giving a total sum of 30 breath cycles per minute. Then, you can increase the speed to one breath per second. Once you master that, you can continue working on the speed of your breath, gradually increasing it to 2 or even 3 breaths per minute. Make sure to listen to your body during the practice. Bellows breathing is a safe practice, but if you feel light-headed in any way, take a pause for a few minutes in natural breath. When you are ready you can then try another round, slower and with less intensity. Contraindications: Avoid if you are pregnant, have uncontrolled hypertension, epilepsy, seizures, or suffer with a panic disorder. Do not practice on a full stomach; wait at least two hours after eating. mudra abhaya – prithvi - apana mudra means gesture, mark or seal and is a symbolic, ritualised gesture of the hands often used in spiritual yoga practice. abhaya mudra used to demonstrate fearlessness, protection and good intentions of peace and friendship. This ancient gesture is said to be the first mudra the Buddha displayed after reaching enlightenment, and symbolises a hand empty of weapons, representing peace and safety. practice: the right hand is held open and faces out at shoulder height with a twisted elbow and can be used whist sitting in meditation. usually only the right hand is used to demonstrate the gesture, but some practice this mudra with both hands at shoulder height and the palms face out. prithvi mudra an ayurvedic gesture used to promote healing and spiritual balance within the body. Prithvi means ‘the vast one’, is also the name for Earth and is used when balancing the Muladhara (Root Chakra), which governs the sense of stability, of feeling grounded and secure. It is considered a very powerful mudra, capable of increasing the earth element within, strengthening and healing the body of illness such as chronic fatigue, osteoporosis, weight loss, convalescence or paralysis, burning sensations throughout the body, ulcers, and nail, hair or skin issues. practice: the tips of the ring fingers are pressed to the tips of the thumbs on each hand, while the other fingers are kept straight. practice in a quiet setting while meditating and focusing on the breath. If possible, this should be done for 30 to 45 minutes a day. apana mudra represents the breath that runs throughout your body. This particular Mudra channels the prana in order to energise the body and removing off various ailments. It also helps in improving the reproductive system. practice: bring the tip of the middle as well as the ring finger to that of the thumb. Join them firmly and leave the other two fingers straight and extended. The palm must be facing upwards. Do it with both hands together. bandha mula banda – root lock This bandha contracts the muscles in the pelvic floor and tones the organs in the abdominal area practice: Sit comfortably and focus on squeezing the entire pelvic floor area, and slowly begin to pull upwards. Hold for few breaths, and then release slowly from the top down. Repeat 10 times to start with. For men, focus on contracting the area between the anus and the genitals. For women, concentrate on the pelvic floor muscles, visualise that long queue to the bathroom. The pelvic floor or to be more precise, the central part of the pelvic floor, the perineum, is located at the base of the spine. The perineum is the muscular body between the anus and the genitals. By slightly contracting this muscle, which goes from the pubic bone to the tail bone (coccyx), we create an energetic seal that locks prana into the body and so prevents it from leaking out at the base of the spine. This can move prana into the central channel, called Sushumna, which is the subtle equivalent of the spine. This energy can then flow upwards, which will provide you with extra strength and stamina. benefits: An engaged mula bandha allows you to be lighter on your limbs, making you feel lighter on your mat. This lightness can prevent you from tiring easily and can help you hold postures for longer. Mula bandha stimulates the pelvic nerves, the genital system, the endocrine system, and the excretory system. It helps with concentration and focus and can relieve the symptoms of constipation and depression. contraindications: If you are pregnant or menstruating, it is best to avoid this practice. marma guda marma a Sanskrit word meaning hidden or secret. A marma point is a place on the body where two or more types of tissue connect, such as muscles, veins, ligaments, bones or joints. They are known as points of the vital life force. This marma governs the earth chakra, the channels of excretion, urination, reproduction and menstruation as well as the testes and ovaries. to activate guda marma: Begin in Vajrasana, with your eyes closed along. Relax both your mind and body. Keep your back straight and then make a fist with your right hand and place it on the area below your navel with your other hand over your fist. Inhale and bend forward so that pressure is automatically applied over the fist as a result, the fist will press against the small intestine, which will activate guda marma.
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