Pranayama

Pranayama Ashtanga Yoga Lausanne

The bridge that leads to the state of meditation

La quatrième branche du Yoga est le Pranayama.

Signifie développer la conscience de la respiration (à mettre sous contrôle volontaire).

PRANA signifie énergie vitale ou énergie cosmique.

AYAMA signifie allonger ou restreindre.

Ce terme est généralement traduit par « contrôle de la respiration » ou « contrôle du souffle » alors qu’il signifie « développer la conscience de la respiration ».

Cette conscience produit une purification subtil du corps physique (les cinq éléments) et de Tanmatras (le corps subtil). Ceux-ci à leur tour affectent Manas (le mental émotionnel ou conditionné), permettant à l’esprit d’avoir un mouvement ascendant.

Le Pranayama purifie aussi considérablement le corps énergétique. Le contrôle de la respiration favorise généralement une bonne santé mais renforce le mouvement descendant de Manas dans le monde physique. En général, les enseignants  et praticiens de Yoga actuels ont tendance à contrôler le corps, la respiration (énergie) et le mental. Malheureusement , ce processus renforce le mouvement descendant de Ahamkara (principe d’individualité) et de Manas parce qu’il accentue le sentiment d’être « l’auteur de ses actions » ou le sentiment du « Je ». Toutefois, il nous confère une bonne santé et un puissant ego.

Yoga Sutras de Patanjali (basé sur l'enseignement de Srivatsa Ramaswami) par Pamela Hoxsey

[Définition]

II.49. Rester dans les postures yogiques, contrôlant diversement le mouvement d'inspiration et d'expiration, s'appelle Pranayama.

 

[Quatre facteurs]

II.50. Le pranayama consiste à expirer, à inspirer et à retenir et contrôler la respiration: à un endroit donné (dans le corps), pendant un certain temps (durée) et nombre. Il devrait y avoir une concentration totale sur ces aspects. La respiration doit être longue et douce.

II.51. Le quatrième aspect du Pranayama est la suspension de la respiration après l'expiration mais avant de commencer la prochaine inspiration.

● Puraka ou Abhyantara Vrtti - Inhale.

● Antar Kumbhaka ou Stambha vrtti - Retenez votre respiration après l'inspiration (Jalandhara Bandha).

● Rechaka ou Bahya Vrtti - Exhale.

● Bahya Kumbhaka - Retenez votre respiration après expiration (Maha Bandhas grand verrou, 3 bandhas).

Mula Bandhas est constamment et naturellement activé dû à l’engagement de la posture.

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— Moshé Feldenkrais

Benefits

Asanas, bandhas, and mudras stress the importance of keeping the muscles and nadis of the lower part (mula) of the body in good tone. According to yogic theory, many important nadis are located in the anal and pelvic region, and therefore it is repeatedly emphasized that one keeps this area in good condition. In addition, it is the area of ​​the sex glands (prostate, uterus, ovaries), and good muscle tone is particularly essential for proper functioning. Without these asanas, bandhas and mudras, these areas are never exercised.

The 3 main Bandhas (locks) - Mula Bandha - Uddiyana Bandha - Jalandhara Bandha. These are energy points that engage

allow the circulation and channeling of energy. The prana is directed by currents called Vayus 5 in number which dissipate the energy up and down, the bandhas allow this energy to be conserved so that it does not dissipate. Without the activation of these bandhas in the breathing exercises, there could be adverse effects on the energy of the practitioner, which is why it is important to practice the asanas in order to have commitment and flexible column.

Pranayama reduces guna tamas (physical and mental inertia) and, along with the practice of asanas, helps cleanse the rajas system. The result is that you become very sattwic - the perfect condition for the rewarding process of meditation.

The yogabhyasi (the practitioner) can obtain certain

extraordinary influences on its own physiological functions. The basic factor of yoga is breathing. Respiratory function can be influenced more easily than any other vital function, and the yogi uses it as the first step to influence the nervous system.

II.52. Through the practice of Pranayama, the veil of tamas (heaviness; darkness) which covers the clarity of the mind is removed.

II.53. Pranayama also makes the mind suitable for Dharana (supporting an idea).

Dharana (discernment - concentration) this term is appropriate only when we realize the difference between Manas (the emotional or conditioned mind) and Buddhi (individual, sensitive intellect).

Pranayama has several physical benefits. It expands the chest, improves vital capacity, and slowly helps overcome several illnesses such as bronchial asthma, shortness of breath, and irregular breathing. Along with bandhas and mudras, it improves blood circulation to and through the heart.

Pranayama has physiological benefits. Respiratory function is both voluntary and involuntary. Normally, our breathing is shallow and involuntary. In pranayama, a deliberate attempt is made to bring the breath under greater voluntary control, thereby bringing many other involuntary conditions of the body and mind under voluntary control. The mind is trained and adapted to follow the breath and therefore attain the capacity of Ekagra (the 4th state of focus, stable, effortless concentration), which is essential for all other mental and spiritual realizations.

"Regulate the breathing, be happy, connect the spirit to the source in your heart"

- T. Krishnamacharya

Yogic breathing exercises

● Kapalabhati

● Bastrika

● Nadi Shodhana / Anuloma Viloma

● Sitali and Sitkari Pranayama

● Surya Bhedana Pranayama

● Chandra Bhedana Pranayama

● Ujjayi Pranayama

● Anuloma Ujjayi Pranayama

● Pratiloma Ujjayi Pranayama

● Viloma Ujjayi Pranayama

● Mantra Pranayama

- Swami Vivekananda

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