PREPARATION FOR
PRANAYAMA
Posture A pranayama practice requires
that we first have the ability to sit still in a
comfortable posture with the spine
straight and chin slightly in. This is why
pranayama is mostly taught after one is
proficient in asana and has learned to
become stable. Asana allows one to move
tensions from the body and establish a
sense of steadiness and ease. It is
important to be still when practicing
pranayama so as to not disturb the energy
you are generating and organizing.
Rest After asana, or just before
pranayama, resting enables the body
and mind to release tension and the
mind to become still. Many pranayama
practices also promote resting between
rounds of breath, especially for
beginners.
Attitude Prana responds to our inner
attitude or bhavana. A sattvic clear
mind and intention to stay present with
what arises with loving kindness is key.
Give thanks for the breath and connect
to your spirit.
Notice your Response Many students
of yoga are cautious about pranayama
because the practice reveals what is
unconscious: fears, beliefs, agitation,
etc. The preliminary practice of simply
watching the breath is a great place to
start and go back to when we are feeling
emotionally provoked. It is very
important not to strain at all when
practicing pranayama. If we do, it is a
sure sign we need to back off and return
to normal breathing until we once again
feel stable and calm.
strokes (sniffs) so that your lungs fill
up completely by the 4th stroke.
[ Exhale through the nose in one
long breath.
[ Repeat this breath for 3 minutes.
(You can build up to 11 minutes if
desired for a deeper experience.)
[ Once you are finished, allow the
breath rhythm to return to normal.
[ Sit quietly in a meditative posture
and simply be aware of the effects
of the practice. Notice any
sensations in the body and the
quality of your presence.
A Basic Pranayama Practice
[ Sit comfortably with your spine
straight and chin drawn in slightly.
[ Bring your hands into Gyan mudra
– palms face up with thumb and
forefinger touching.
[ Close your eyes and focus gently at
the brow point.
[ Inhale through the nose in 4 equal
[ Allow yourself to sit for at least
another few minutes and enjoy the
opportunity to witness thoughts
and emotions without having to
react to any of it.
[ If you desire to immerse yourself in
the study of prana and pranayama,
please look into the courses I am
offering at http://kiamiller.com.
KIA MILLER
Kia is a devoted
Yogini and teacher
who imparts her
wonderful passion
for life and well-
being in her
teaching. She is
certified in the
Ashtanga /
Vinyasa Flow
tradition, as well
as Kundalini Yoga.
Dec. 2018 www.yogicherald.com
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