Pranayama Practice – Core Notes

Five elements arrange vertically: earth → water → fire → wind → space
Finer element purifies the one below; grosser protects the one above
• Space (sound) purifies wind
• Wind purifies fire
• Fire purifies water
• Water cleanses earth
Principle applies to nature and the body; chanting (sound/space) cleans breath (wind)

1. Asana support: shapes that open or stabilise breath; usually longer, supported, often labelled “restorative”
2. Kriyas: inner ‘asanas’ using bandhas/locks to make pranic sheath sattvic; choice depends on tamas/rajas state
3. Classical Pranayama: 6–7 main techniques manipulating $prana$ via nostrils & $kumbhaka$ (e.g.
$\text{N=adi Shodhana},\; S=itali,\; Bhr=amari$ )
4. Subtle Mantric Breath: techniques dissolve; breath fuses with mantra (e.g. $\text{So ! ham}$ ) moving toward dh=ar=an=a/meditation

Supta Padangusth=asana series: back-line, inner-line, outer-line, front-line openings; straps/bolsters extend holds
Strap at hips connects exhale to lower belly; blanket under head relaxes throat
Bolsters beside hips in leg-opening poses stop over-rotation and ground opposite side
Thread-the-Needle & windshield-wiper variations target outer and front hip lines

Kapalabhati: active exhale, passive inhale; central daily cleanser
Bhastrika: both sides active; short bursts for cold/heavy states
Bh=aya Kumbhaka: end-exhale hold (≈20 s) builds vagal tone / grounding
Uddiy=ana Bandha: negative pressure lift of viscera; seated, standing, or from bridge pose
• Nauli = uddiy=ana + rectus abdominis wave
Agni S=ara: hold breath out, repeatedly push navel forward (positive pressure) to stoke digestive fire

Morning: heating practices (kapalabhati, uddiy=ana, agni s=ara)
Evening: minimal heat, focus on cooling/grounding
Ratios: basic $1:1$ (inhale:hold) then $1:2$ (inhale:exhale); holds added when stable

Left = $\text{Id=a}$ (moon, br=imhana/nourish)
Right = $\text{Pi!ngal=a}$ (sun, langhana/transform)
If one side weak:
• Press fist/towel under opposite armpit to boost blocked n=adi
• Massage marma just outside nostril to open passage
Pr=atiloma: inhale both nostrils, exhale alternate (or reverse) — easier prep for full N=adi Shodhana

Palms up, biceps out ➔ facilitate inhale / pr=ana v=ayu
Palms down / hands on body ➔ encourage exhale / ap=ana v=ayu
Overhead arms (hold elbows) stimulate both inner & outer lines; relax thumbs to soften armpits
In Śav=asana add weights/binds on hands, legs, or eyes to ground high v=ata

Breath links to mantra; techniques & ratios fade
E.g.
$\text{So (inhale) — Ham (exhale)}$ with awareness at third eye

Sequence: supportive asana → kriya (heat/cleanse) → pranayama → subtle/mantra → rest (Śav=asana)
After heating kriyas, use forward fold or resting position to dissipate excess

Master technique before seeking effect; initial learning may feel stressful
Different constitutions/kosha issues:
• Physical blockage vs mental “receiving/letting-go” patterns
• Adapt practice (longer exhales, left/right focus, etc.)
Mouth breathing avoided; nostrils preserve humidity, nitric oxide, nasal health