Prana, the Universal Life Force

In Chapter 6, "Walking Yoga's Eightfold Path," we described prana as the life force or energy that exists everywhere and is manifested in each of us through the breath, but prana isn't exactly the same thing as breath or oxygen. Prana exists in all living things. It doesn't have consciousness—it's pure energy. Every cell in your body is controlled by prana. Prana animates all matter. Prana can be a difficult concept to comprehend; it may become clearer if you understand what it isn't.

Once a body completely dies, administering oxygen won't bring it back to life, so obviously, oxygen doesn't equal life. Life is animated by more than oxygen—it's animated by prana. Prana is also not the matter it animates, nor the spirit it propels. Prana is universal energy that's in the air, in all matter, and is used by the spirit. You breathe in prana along with air, and prana regulates your body, from your nervous foot tapping the floor to your thoughts about your weekend plans.

We're now going to turn a little bit of attention to biology—biology according to yoga, that is. But don't get scared off; the concepts are easy to follow. Trust us.

Prana moves through the body along two energy pathways on either side of the spine. Pingala is on the right side and represents the sun. Ida is on the left side and represents the moon. In the middle is a passageway called sushumna, which runs

through the spinal cord. Just picture a subway. The energy that keeps it running smoothly is ida and pingala. The kundalini is the train sitting at the bottom of this subway waiting to be energized. The yoga interpretation of the body has a basis in Western anatomy, too. According to physiology, both afferent and sensory nerves exist in the body:

>- Afferent nerves carry messages to the brain and correspond to pingala.

>- Sensory nerves carry messages from the brain to the rest of the body and correspond to ida.

The spinal cord or center of these two currents (affer-ent/pingala and sensory/ida), sushumna, also controls the currents that move through the body's nervous system. In yoga, there are 10 currents, called nadis. Pingala, ida, and sushumna are the major three.

Picturing the physiology (Western-style!) of your thoracic cavity (the cavity containing your lungs and heart) may help you visualize what's happening as you breathe during pranayama. When you inhale, your 24 ribs and two lungs expand. Your diaphragm, a large, flat muscle at the base of your thoracic cavity, moves

downward to make room for air rushing in. Imagine that it looks a little like an upside-down plunger, helping to pull air in. Deep breathing means filling your lungs from the bottom up. You have a lot of room in there for air!

When you exhale, your ribs and lungs contract. Your diaphragm rises, pushing the air back out, again like a plunger. When you breathe, imagine the breath is flowing deep into your abdomen, then slowly filling up the abdominal cavity, lower thoracic cavity, and last of all, the chest. On the exhalation, imagine the air flowing out from the chest, the lungs, past the diaphragm, and out of the deepest regions of the abdomen. This is deep breathing!

Try not to move your chest or shoulders when you breathe. All movement should be in your abdomen or lower rib area. Put your hand on your abdomen and try to expand and contract from there. And keep those shoulders still! Rising and falling shoulders are usually an indication of shallow breathing.

According to wise yogis, the length of life is a matter of the number of breaths, not the number of years. Breath is so important to an accomplished yogi that he or she can get almost all necessary energy from the air. Sleeping? Eating? Minor concerns compared to the breath! That's why yogis have been known to sleep for just a few hours a night. All their energy is replenished through pranayama instead—the yogi's beauty sleep!

Wise Yogi Tells Us

Breath Control Equals Mental Control

Your breath and your mind have an intimate relationship. Just think about all the ways your breath is affected purely because your mind is experiencing something completely unrelated to breathing. Spend an entire day tuning in to your breath. Notice how it quickens or slows according to what you're doing, saying, or even thinking? Your breath can be affected merely by who you're near.

Just imagine watching an exciting movie. You're sitting still in your seat eating your popcorn. You aren't doing anything at all to get out of breath. As the opening credits roll, you see the name of your favorite actor or actress and your breath quickens in anticipation. When the movie gets suspenseful, you hold your breath. When the action speeds up, so does your breathing. Your breath responds to the movie's happy ending by becoming steady, smooth, and regular. As the credits roll, if the movie was a satisfying experience, you may even feel winded, as if you had been through a workout.

What our brain perceives, our breath mirrors and our body experiences. Imagine harnessing this power! Just as the mind influences the breath and body, so can the breath influence the mind and body. Controlling the power of breath is the technique of pranayama.

There are actually five manifestations of prana that act as vital energy in the body, depending on where they are. Each type complements one of the five nerve centers and is associated with one of the body's primary energy centers or, chakras (see Chapter 20, "Chakras, Mudras, Mantras, and Mandalas," for more on chakras):

>- Prana (PRAH-nah)—not the prana that is the universal life force, but a sort of "sub-prana"—rules the respiration process. It manifests in the heart chakra in the chest, flows into the body through inhalation, and moves up toward the brain.

>- Apana (ah-PAH-nah) controls excretion, including the kidney, bladder, colon, genitals, and rectum. It's generated in the body by exhalation and flows downward toward the rectum and out of the body, ridding the body of impurities. It manifests through the Saturn chakra in the lower abdomen.

>- Samana (sah-MAH-nah) governs the digestive system, including the stomach, intestine, liver, and pancreas. It manifests through the Mars chakra behind the stomach.

>- Udana (uh-DAH-nah) lives in the throat and controls swallowing. It also serves as the force dividing the astral body (the vehicle of the spirit) from the physical body at the time of death. It's the vital energy of speech and manifests through the Mercury chakra in the throat.

>- Vyana (vee-AH-nah) flows throughout the entire body, regulating blood flow as well as muscle and joint movements. It's the vital energy of circulation and manifests through the Jupiter chakra located on the spine near the genitals.

What does all this mean for you? In short, the more prana you bring into your body, the better your body and your mind will work, and the better you'll feel. Prana gives you instant energy and supports long-term good health. It is the ultimate feel-good medicine and a powerful preventive healthcare tool.

Blow Your Mind

So how do you get that prana inside you where it belongs? By learning pranayama, or yoga breathing techniques. Pranayama isn't difficult, but it takes concentration. There are many exercises to try. Following are a few. Experiment with each and consider incorporating a few of them into your yoga workout, between poses, before or after your workout, or whenever you need instant energy or calming.

You can practice breathing exercises just about anywhere, but they'll be more productive if you practice them in certain positions. All the following exercises will work better when your spine is aligned and your lungs are able to expand to their maximum, not when you're slumped over in a chair watching television. Let your body position make things simpler.

For each of the exercises, sit with your spine straight, on the floor or in a chair. Or choose one of the meditative postures from Chapter 17, "Are You Sitting Down?"

Om Exhalation

This technique extends the breath, softens it, and makes quieting the mind easier. Soon you'll feel a oneness drawing you closer to samadhi.

1. Inhale deeply, imagining your breath is moving all the way to the root of your spine.

2. Open your lips and begin to make the Om sound while exhaling slowly. "Ooooooooooooommmmmmmm," spending approximately 20 seconds on the "Oh" sound and about 10 seconds on the "mmm" sound.

3. Feel as if your entire being is enveloped in the sound. Let it surround and fill you.

4. Repeat several times.

Ujjayi: Drawing Breath

Jaya means "success on the spiritual path," and ujjayi means "she who is victorious." The ujjayi (pronounced oo-JAH-yee) technique aids in recalling and working with your dreams. It is also cooling to the head, aids digestion, soothes nerves, and tones the body. This breathing exercise produces sound in the throat with the inhalation.

1. Inhale slowly, keeping the lips closed and closing off the glottis, which is the opening between the vocal chords. Make a soft, humming sound: "hahhhh-hhh." Think Darth Vader breathing.

2. Imagine you are inhaling all the way to your heart. The upper portion of your lungs is full. You should feel the passage of the exhale, and you should hear it from the roof of your mouth.

3. Repeat several times.

Bhastrika: Bellows Breath

Bhastrika (pronounced bah-STREE-kah) is a powerful technique. Progress with it slowly to make the foundation strong. The bellows breath brings heat to the body and is excellent for weight reduction. It clears energy, purifies the physical body, and opens up restrictions in the spine, permitting a freer energy flow.

1. Exhale deeply and sharply, feeling your diaphragm muscle (refer to our definition earlier in this chapter) pull your navel in.

2. Inhale and exhale rapidly through your nose by continuing to force air out with sharp movements of your diaphragm. Don't worry about the inhale, which will take care of itself. Concentrate on the force of the exhalations.

3. Don't hold your breath between breaths. Aim for deep, quick movements of the diaphragm muscle. Remember, the inhalation will take little effort, especially as you practice this exercise and feel how the inhalation is a natural reflex following the exhalation.

4. Do 10 cycles, then hold your breath for a few seconds.

5. Repeat as many times as possible. If the strength of your exhalation begins to weaken, reduce the number of breaths in a cycle.

Kapalabhati: Skull Shining

Kapalabhati (pronounced KAH-pah-lah-BAH-tee), or skull shining, is similar to bellows breath, but with a slow inhalation and a strong exhalation, and with a pause after each exhalation. This exercise has similar benefits but is like a calmer, easier, slower version. It is therefore more calming than

bellows breath, which is more energizing. Since the skull consists of sinus passages, the technique is called skull shining, because it shines or clears the sinuses. It is also said to make your nose prettier!

1. Feel your diaphragm muscle pull your navel in as you exhale deeply and sharply. Then pause, holding your breath, after the exhalation for just a second or two.

2. Inhale slowly and deeply, then exhale sharply again, forcing the air out as you did before. Again, pause after the exhalation for a few seconds.

3. Pause between cycles. Do as many cycles as you can, spending one minute on each cycle. Gradually increase the time of your meditation after the cycle.

Shitali: Cooling Breath

Shitali (pronounced shee-TAH-lee) is great for summer! This technique is healing to the body and cools it from excessive heat. It clears the eyes and ears, satisfies hunger and thirst, activates the liver, and improves digestion. Shitali involves rolling the tongue, then inhaling through it like a straw.

1. Roll your tongue into a tube and keep the tip of it slightly outside the mouth. (If you can't roll your tongue, just try to raise the sides as well as you can, or just stick it out!)

2. Draw in breath through your curled tongue as if you're sipping through a straw. Fill your lungs.

3. When your lungs are full, bring your tongue into your mouth and close your mouth.

4. Lower your chin slightly and retain the breath for a few seconds.

5. Exhale slowly through your nose.

6. Repeat several times.

Bhramari: Bee Breath

Bhramari (pronounced brah-MAH-ree) is good for insomnia. It imitates the sound of a bee and literally means "she who roams" (as a bee roams). Energetically, it helps awaken kundalini energy. You'll make the soft, humming sound of a bee with this technique.

1. Sit in one of the meditative postures in Chapter 17 or comfortably in a chair or cross-legged on the floor. Close your eyes.

2. Close off your right nostril with your right thumb. Inhale through your left nostril.

3. Fill your lungs, close both nostrils, and retain your breath for a few seconds.

4. Open your left nostril and slowly exhale through the left nostril using your throat to make a soft "eeee" sound through your exhalation.

5. Keep the exhalation going as long as possible. Alternate nostrils.

6. Repeat, starting with the left nostril for the inhalation.

7. Gradually intensify the breath and increase the sound of the "eeee" (the bee is getting closer!).

8. Repeat several times, alternating nostrils.

Nadi Shodhana: Alternate Nostril Breathing

Nadi shodhana (pronounced NAH-dee shoh-DAH-nah) balances the male/female or ha/tha within. This means it balances the emotional and physical natures. For example, when your emotions become overwhelming, this technique brings you back to a balanced state. Gradually, the amount of time when both nostrils are closed should increase comfortably. Keep your finger movement to a minimum.

1. Sit in one of the meditative postures in Chapter 17, or comfortably in a chair or cross-legged on the floor. Close your eyes.

2. Cover your right nostril with your right thumb exhale. Inhale through your left nostril.

3. Close your left nostril with the ring finger of your right hand. Your two middle fingers should be turned in toward your palm.

4. Hold both nostrils closed for as long as you can comfortably. Then release the right nostril and exhale through it.

5. Inhale through your right nostril, then close it again.

6. Hold both nostrils closed for as long as you can comfortably. Then exhale through your left nostril.

7. Inhale through your left nostril, close, exhale through your right nostril, and so on.

8. Repeat several times.

Murccha kumbhaka (pronounced MER-chah koom-BHAH-kah) focuses all your attention and energy on your third eye, which is the chakra, or energy center, located between and just above your eyebrows on your forehead. (For more on this and other chakras, see Chapter 20. This exercise produces a focused, blissful feeling.

1. Gently and slowly inhale, then hold your breath.

2. As you hold your breath, concentrate on the spot on your forehead about an inch above the place exactly between your eyebrows, called the third eye.

Murccha Kumbhaka: Third-Eye Breathing

3. Hold your breath for as long as is comfortable, while staying focused on the third eye.

4. Exhale very slowly through your mouth, staying focused on the third eye.

5. Repeat several times.

Kevali Kumbhaka: Hold Your Breath (But Not 'Til You Turn Blue!)

Just like anything else, breath control and capacity increase with practice. In kevali kumbhaka (pronounced kay-VAH-lee koom-BAH-kah), you practice holding your breath. Don't make yourself dizzy. Don't hold your breath until you faint. Just hold your breath until you feel like you need to let it go again. The more you practice this technique, the longer you'll be able to hold your breath, which increases your lung capacity and makes your breathing more efficient.

1. Inhale deeply through the nose, then hold your breath.

2. Hold for as long as is comfortable.

3. Exhale gently, slowly, and fully.

4. Repeat several times.

We're confident you're feeling more energized by now. What a great way to prime your body for yoga postures—and life!

The Least You Need to Know

V Prana is the universal life force that permeates and animates everything, including you.

V Prana flows into the body via the breath, so controlling the breath controls the flow of prana.

V Pranayama are breathing techniques that, when practiced, result in better control of the mind and body.

V Practice pranayama with good posture for optimal results.