The Art of Yogasana and Pranayama

By Nomitha Baanu T

Introduction

Physical exercises are essential in our daily routine, not only for maintaining fitness but also for promoting health and well-being. Flexibility is a key aspect of physical health, and one of the best ways to achieve flexibility is through yogasana, which also prepares the body for meditation. However, it’s important to start with warm-up exercises before diving into yogasana. Let’s explore the basics of yogasana, the differences between yoga and yogasana, and the importance of warm-up exercises.

Yoga vs. Yogasana

According to Patanjali’s Yoga Sutras, yoga is comprised of eight limbs, which include Yama, Niyama, Yogasana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. This structure is known as Ashtanga Yoga, or the "eight parts of yoga." Yogasana, which refers to physical postures or poses, is only one part of this comprehensive system. It serves as a foundation, preparing the body and mind for deeper practices, such as meditation and self-awareness.

When to Practice Yoga

The best time to practice yoga is in the early morning, ideally between 6 and 10 a.m. If that’s not feasible, the evening between 6 and 10 p.m. is another suitable time. Practicing during these hours helps the body naturally balance its energies, with morning yoga helping to dispel excess Kapha, the Ayurvedic energy associated with stability. Additionally, yogasana should be practiced on an empty stomach or after a gap of at least three hours since the last meal. This prevents indigestion and enhances the effectiveness of the practice.

Importance of Joint Exercises

Joint exercises are vital as a warm-up, preparing the body for yogasana and reducing the risk of injury. These movements target all major joints, from the toes to the neck, and should be performed gently, both clockwise and counterclockwise, for five rounds each. Joint exercises gradually awaken the body, ensuring that each part is primed for the more intensive stretches and poses to follow. The routine can include movements such as toe wiggling, ankle rotations, knee rotations, hip circles, shoulder rolls, and neck movements.

My Experience with Yogasana

As a child, I frequently fell ill with common colds, wheezing, and fever. Despite my parents trying different medicinal approaches, my immunity eventually developed over time. As a regular practitioner of yogasana since childhood, I have personally experienced numerous health benefits, including improved flexibility, a regulated menstrual cycle, and a strengthened immune system. Women should avoid intense yoga practice during menstruation, opting for gentle poses or rest instead.

Ending with Savasana

It is essential to conclude each yoga session with Savasana (Corpse Pose) to allow the body to cool down and absorb the benefits of the practice. Savasana not only provides a sense of relaxation but also enhances the therapeutic effects of yogasana, helping to balance the internal heat generated during practice. Additionally, practicing asanas slowly and mindfully, similar to the Taichi style, strengthens the mind-body connection, enhancing the overall benefits.

Breathing Exercises

Breathing exercises, known as Pranayama in yoga, are essential for maintaining the balance of Pranamaya Kosha, the vital energy layer in our body. This practice plays a crucial role in enhancing concentration, calming the mind, and increasing overall well-being. When we gain control over our breath, other physical and mental functions follow suit. Unlike counting life in years, the yogic perspective suggests that our lifetime is measured by the number of breaths we take. In stressful situations, our breathing quickens, depleting our energy, but when we are relaxed, our breath slows, preserving our life force or "prana." Thus, regular practice of Pranayama can significantly enhance health and longevity.

When to Practice Pranayama

The ideal time for practicing Pranayama is in the early morning, during the "Brahma Muhurta" (around 4-6 a.m.), when the air is rich in oxygen, maximizing its benefits. Pranayama should be practiced on an empty stomach to facilitate effective breathing and increase energy absorption.

Types of Pranayama

There are various types of Pranayama, each with unique benefits:

1. Nadi Shodhana (Alternate Nostril Breathing): Balances body temperature and energy flow.

2. Kapalabhati (Skull-Shining Breath): Increases body heat and aids in detoxification.

3. Ujjayi (Ocean Breath): Calms the nervous system.

4. Bhramari (Bee Breath): Relieves stress and promotes relaxation.

5. Anulom Vilom (Alternate Nostril Breathing): Calms the mind and balances prana.

Each type affects the body differently; for instance, while some types generate heat, others cool the body. Practicing the right Pranayama based on body condition can yield maximum benefits.

Breathing to Relax

In moments of anxiety or tension, a simple breathing exercise can help relax the body. Try this: inhale through both nostrils for a count of four, hold for another four, and then exhale for six counts. As you inhale, imagine the scent of a rose filling your senses, bringing happiness and peace. While exhaling, visualize releasing all worries and toxins, helping to cleanse and calm the mind. Taking a few of these deep breaths can instantly promote relaxation.

Are We Breathing Correctly?

Proper breathing involves diaphragmatic breathing, where the stomach expands with each inhale like a balloon and contracts on the exhale. However, due to stress and a lack of mindfulness, many of us fall into shallow chest breathing. Becoming aware of our breath and practicing deep, mindful breathing can help reestablish a natural, beneficial breathing pattern.

Conclusion

Yogasana and Pranayama are integral parts of a healthy lifestyle, offering physical, mental, and spiritual benefits. These exercises are simple yet profound tools to cultivate health, calm the mind, and increase longevity. Incorporating these practices into our daily routine can lead to a calmer, more mindful, and healthier life. From strengthening immunity to enhancing mental clarity, these are powerful tools for holistic well-being.

By Nomitha Baanu T