Pranayama is the practice of observing, refining and extending the breath. It is a way of controlling the prana shakti (your life force energy) It is the fourth limb of Asthanga Yoga. It comes right after asana.

In this chapter, BKS Iyengar talks about how the great sage Patanjali, gave us a method of practicing yoga. This method is called Ashtanga Yoga. (Astha means eight and anga means limbs). These eight limbs are a practical guide for the student of yoga. They progress logically, in a step-by-step manner, from simple to complex principles and from gross and more external practices to subtle and more internal practices. There is no skipping of steps. While an ardent practitioner may make faster progress than an average student, there is no jumping ahead. Everyone walks the same path.

While the path is available to everyone, it is not an easy path. It takes courage, diligence, commitment and devotion. The path starts with some basic soul searching and house cleaning with the first limb, which is called Yama: non-harming, truthfulness, non-stealing, restraint and non-hoarding. These practices are about how you treat others and act in the world. The second limb is Niyama. These are practices for yourself: cleanliness, contentment, effort, self, study and surrender to a higher power.

The third limb is asana; the practice of the physical postures. Some people think of yoga merely as exercise, but at its core, yoga is a spiritual practice.

In one of the teacher trainings I attended, we were given a manual. In the index of this manual was a section titled: “How To Tell If Your Yoga Practice is Working”. I quickly flipped to the section, eagerly looking for the answer. At the time, I was a little underwhelmed. Although I have come to realize the profundity of the answer over time. It said something like, “You know your yoga practice is working when you get along well with others and you can find peace and contentment in the midst of the full catastrophe of your life.” (I’m borrowing a little from the title of a meditation book by Jon Kabat-Zinn). It said nothing about being able to touch your toes, sit in Lotus or stand on your head.

How does the physical practice of yoga prepare us for the next five limbs? Each limb gets more and more subtle. After asana is pranayama, which I already described is the observation, refinement and extension of the energy of the breath. Then comes Pratyhara - withdrawal of the senses from the distraction of the physical world, Dharana - concentration, Dhyana – meditation and finally Samadhi, or absorption.

Asanas clear obstructions and refine the intelligence of the body so that Prana can flow freely. On a basic level, asanas keep the body fit, maintain muscle tone and flexibility, create space in the body, strengthen the bones, improve body symmetry from within and without and preserves vital energy.

If you have ever tried to meditate, you know that as soon as you sit, problems arise: the body aches, the mind suddenly kicks into overdrive, and sometimes you even forget how to breathe.

Similar problems arise when sitting for Pranayama. Although it is important to note that Pranayama is the fourth limb of yoga and meditation is the seventh limb. Technically, Pranayama should be learned first.

The posture for Pranayama is sitting erect in something called Triunnata Sarira (Tri = three, unnata = levels, sarira = body) or, a body elevated on three planes. A simple understanding of this implies lifting the navel, chest and neck; much like we do in class with the postural sticks.

This body elevated on three planes is the foundation of alignment in asana. This posture opens the channels for the proper and equal distribution of prana. But in order to maintain that posture with ease, the body has to be trained, strengthened and opened. Then the physical consciousness can be raised to the level of spiritual consciousness.

The second Yoga Sutra on asana says that, “When the effort to perform the asana becomes effortless, then the infinite being within can be reached.”

The first sutra on Pranayama says that pranayama is only to be practiced after perfection in asana is attained.

In this chapter BKS Iyengar tells us how to begin practicing Pranayama. Because of how hard it is to maintain an erect sitting posture with effort and ease, Pranayama is first taught lying down.

If pranayama is practiced independently it is recommended that you do it early in the morning, before sunrise or around twilight. Mr.Iyengar cautions us not to ever practice pranayama alone in the afternoon or at night. (He doesn’t say why)

If you practice asana it is recommended that you end with Savasana before practicing pranayama. It is ok to skip Savasana after asana but it isn’t ok to skip Savasana after Pranayama. Pranayama raises the energy and Savasana helps it to settle.

If practice

There are many different types of Pranayama based on the four constituents of the breath: inhalation, retention of the breath after inhalation, exhalation and retention of the breath after exhalation. Each one is distinctive and has a unique effect. There are pranayamas where the length of each portion of the breath cycle lasts for the same amount of time and there are others with variable timings

There are digital Praayamas where you use your fingers to block and unblock the nostrils, there are Pranaymas where you engage the bandhas (locks) in the body. There are Pranayamas that are done with sounds or mantras and there are variations that are done silently. The type of Pranayama to be practiced at any point in time is selected on the basis of disposition, health, ailments, strength, age, inclination as well as the specific needs of the practitioner. The external climate, seasonal changes in the body and stresses and strains of one’s professional life are other factors to be considered in the choice of Pranayama.

There are two ways to practice Pranayama: seated and supine. Any type of Pranayama can be done in the sitting position, but only a few are conducive to lying down.

In the last two paragraphs of this chapter, Mr. Iyengar explains why Savasana is an ideal posture to begin practicing Pranayama:

“The body can relax quickly and easily in Savasana. It is easier to position the body symmetrically and keep the spine elongated in a supine position rather than a seated pose. When the body spreads and settles on the floor, the organs relax and recede towards the spine, which clears space internally for the flow of breath. Since the body does not have to be lifted against gravity, there is no depletion of physical strength. All necessary movements that affect the smooth flow of breath can be controlled. This leaves the mind free to focus where desired. The diaphragm and intercostal muscles can move without restraint. The unwanted strain on the nerve cells is eliminated. The brain becomes more perceptive and observant, which makes it easier for the beginner to understand the physical dynamics of the breathing process.

The sensation of touch begins in the skin. When Pranayama is done is Savasana, the skin of the chest and abdomen stays extremely sensitive and registers the minutest movement of the breath. The skin of the face, hands and feet stays soft and inactive, which is an essential pre-requisite of pranayama. In Savasana, mental agitation and restlessness are easily controlled and the body quickly cooled. It is thus and ideal position for attaining tranquility and commencing the study of Pranayama.”

This blog is my synopsis and paraphrasing of this chapter. If you’d like to read the whole chapter, you can find it here.