Lição 1
Understanding Prana
In this lesson, we explore the term pranayama, often translated as 'breath control.' We’ll break down the components of the word: 'prana', meaning vital life force, and 'Yama', meaning control or restraint. Additionally, we'll consider another interpretation where 'ayama' implies extension or expansion. This perspective helps us see pranayama not only as breath control but also as a practice for extending and enhancing our life energy.
To understand how prana flows through the body, we introduce the concept of the subtle body. Prana moves through fine channels known as nadis, which distribute energy throughout our being. We’ll look at the three principal nadis: Ida, Pingala, and Sushumna. Each plays a unique role in energy flow and affects our physical, mental, and emotional health.
Lição 2
Breath Awareness Practice
In this practical lesson, we explore the foundational practice of breath awareness. Our focus is on observing the natural flow of your breath without attempting to alter it. This session is designed to help you create a deeper connection with yourself and lay the groundwork for mindfulness and future pranayama practice.
This practice is a valuable tool that you can return to whenever you need to center yourself and connect with the present moment.
Lição 3
The Four Parts Of Breath
In this lesson, we explore the four distinct phases of breath in pranayama practice: Puraka (inhalation), Antara Kumbhaka (pause after inhalation), Rechaka (exhalation), and Bahir/Bahya Kumbhaka (pause after exhalation). Each phase plays a crucial role in balancing our energy and supporting overall well-being.
We will use a simple drawing exercise to visualize the breath cycle as a square, helping you understand the rhythm and continuity of your breath. This exercise will deepen your awareness of how each phase of breath connects to the next, encouraging a smoother and more harmonious breathing pattern.
Lição 4
Sama Vritti Pranayama Practice
In this practical lesson, you'll explore Sama Vritti Pranayama, also known as "Equal Breathing." This technique focuses on creating balance in your breath by equalizing the length of inhalation, retention, exhalation, and pause. By practicing this method, you can calm the mind, balance the nervous system, and foster a sense of inner harmony.
Lição 5
Understanding Kumbhaka (Breath Retention)
In this lesson, we will explore the practice of Kumbhaka, or breath retention, and the various benefits it offers for both the body and mind. Kumbhaka involves holding the breath after inhalation (Antar Kumbhaka) or after exhalation (Bahya Kumbhaka), and it plays a significant role in enhancing our overall well-being.
We will learn how Kumbhaka can enhance lung capacity, optimise oxygen utilisation, strengthen the cardiovascular system, and balance the nervous system. Additionally, we’ll discuss how this practice can help calm the mind, improve focus and concentration, and accumulate prana, or life force, within the body.
You will also be introduced to the energetic and consciousness effects of Kumbhaka, including its role in balancing and clearing the nadis (energy channels). Through understanding the differences between Antar Kumbhaka and Bahya Kumbhaka, you will learn how to use these techniques effectively to either energise or calm the body and mind.
As we explore this practice, it's important to remember to practice Kumbhaka mindfully and safely. We'll cover essential precautions to ensure your breath retention practice is both effective and safe for your individual needs.
Lição 6
Pranayama Practice: Kumbhaka
In this practical lesson, we will explore the art of pranayama with a focus on extended breath retention, or Kumbhaka. This practice will guide you through various phases of breath control to enhance your respiratory efficiency, promote mindfulness, and deepen your awareness of the breath.
This lesson emphasises the importance of listening to your body and approaching the practice with patience and ease. By integrating these breathing techniques, you will cultivate a sense of inner calm and balance, enhancing both your pranayama practice and overall well-being.
Lição 7
Puraka (Inhalation) And Rechaka (Exhalation)
In this lesson, we explore the fundamental aspects of breathing by focusing on the essential phases of inhalation and exhalation. Understanding these phases is key to appreciating their impact on overall health and their role in practices like pranayama and meditation.
We start by exploring the process of inhalation, which is crucial for bringing oxygen into the body. This phase supports cellular respiration, enhances lung capacity, and aids in cardiovascular and nervous system activation. We’ll discuss how deep inhalation improves oxygenation, mental clarity, and energy levels, while also contributing to stress relief.
Next, we shift our focus to exhalation, which is essential for removing carbon dioxide from the body. This phase promotes relaxation of the respiratory muscles, supports circulatory health, and activates the parasympathetic nervous system. We’ll explore how controlled exhalation aids in stress reduction, emotional release, and mindfulness.
Lição 8
Pranayama Practice: Extending Our Inhalation
In this pranayama session, we will concentrate on deepening and extending our inhalation to invigorate both body and mind. We’ll start with a brief period of breath awareness, tuning into the natural rhythm of your breath. Next, we will practice diaphragmatic breathing, focusing on allowing the abdomen to expand fully with each deep inhalation. We’ll then extend our inhalation while maintaining comfort and steadiness.
We will conclude by returning to a natural breathing rhythm and observing the impact of our extended inhalation on your energy levels and mental clarity.
This practice is designed to refresh and energize, promoting physical vitality and mental focus.
Lição 9
Pranayama Practice: Extending Our Exhalation
In this pranayama session, we will concentrate on extending the exhalation (Rechaka) to create relaxation and calm. This practice helps calm the nervous system, reducing stress and anxiety by facilitating a slower, more controlled release of breath.
This session is designed to balance the nervous system and bring ease to both body and mind.
