MAKARASANA (BREATHING BRIEF)

 

                                     

                      MAKARASANA (CROCODILE POSE)

                        IF YOU DO NOT UNDERSTAND OR FOR SOME REASON CANNOT START PRACTICING DIAPHRAGMATIC BREATHING IN A SIMPLE POSITION, THEN START IN THE CROCODILE POSTURE. LIE ON THE STOMACH PLACING THE LEGS A COMFORTABLE DISTANCE APART AND POINTING THE TOES OUTWARD. FOLD THE ARMS IN FRONT OF THE BODY. RESTING THE HANDS ON THE BICEPTS. POSITION THE ARMS SO THAT THE CHEST DOES NOT TOUCH THE FLOOR, AND REST THE FOREHEAD ON THE ARMS.

                       THIS POSTURE IS AN EXCELLENT TEACHING DEVICE BECAUSE IT ALLOWS YOU TO EXPERIENCE HOW IT FEELS TO BREATHE DIAPHRAGMATICALLY, FOR WHEN YOU INHALE YOU FEEL THE ABDOMEN PRESSING AGAINST THE FLOOR, AND WHEN YOU EXHALE YOU FEEL THE ABDOMINAL MUSCLES RELAXING. SO IT IS EASY TO NOTE THE MOVEMENT OF THE DIAPHRAGM IN THIS POSTURE.

                                SANDBAG BREATHING

                        THIS PRACTICE WILL STRENTHEN THE ABDOMINAL AND DIAPHRAGMATIC MUSCLES. IT WILL ALSO HELP TO REGULATE THE MOTION OF THE LUNGS IN COOPERATION WITH THE MOVEMENT OF THE MUSCLES OF THE DIAPHRAGM. LIE ON YOUR BACK IN SHAVASANA, SEALCLES OF THE DIAPHRAGM. LIE ON YOUR BACK IN SHAVASANA, SEAL YOUR LIPS GENTLY, AND RELAX YOUR BODY FROM HEAD TO TOE. CALM YOUR BREATH. NOW GENTLY PLACE A FIVE-POUND SANDBAG ON YOUR ABDOMEN. IF YOU HAVE HEART PROBLEMS, LUNG PROBLEMS, OR BLOOD PRESSURE ABNORMALITIES, PLACE THE SANDBAG ON THE MUSCLES BELOW THE NAVEL, BUT MAKE SURE THAT NO PART OF THE SANDBAG IS SUPPORTED BY THE PELVIC GIRDLE.

                  CLOSE YOUR EYES AND BREATHE. FEEL HOW THE SANDBAG RISES AS YOU INHALE AND DROPS AS YOU EXHALE. YOU MUST MAKE AN EFFORT TO INHALE, AND DROPS AS YOU EXHALE. YOU MUST MAKE AN EFFORT TO INHALE, BUT THE EXHALATION SHOULD BE EFFORTLESS. AFTER THREE TO FIVE MINUTES, REMOVE THE SANDBAG AND RELAX ON YOUR BACK FOR A FEW MORE MINUTES.

                     IF YOU PRACTICE REGULARLY, YOU MAY WANT TO INCREASE THE WEIGHT OF THE SANDBAG EVERY TWO WEEKS. BUT DO THIS GRADUALLY, STRAIGHT WITHIN YOUR COMFORTABLE CAPACITY, AND DO NOT EXCEED FIFTEEN POUNDS.

                      DIAPHRAGMATIC BREATHING DECREASES THE BREATH RATE CONSIDERABLY. IT IS THE BASIC EXERCISE THAT THE STUDENT PRACTICES TO ACCOMPLISH THE HIGHER PRACTICES AND DERIVE BENEFITS FROM THE SCIENCE OF BREATH.

                     DIAPHRAGMATIC BREATHING DECREASES THE BREATH RATE CONSIDERABLY. IT IS THE BASIC EXERCISE THAT THE STUDENT PRACTICES TO ACCOMPLISH THE HIGHER PRACTICES AND DERIVE BENEFITS FROM THE SCIENCE OF BREATH.

                        BREATHING AIR INTO THE DEEP RECESSES OF THE LUNGS IS HEALTHY IN ALL RESPECTS. SINCE THE PERICARDIUM IS ATTACHED TO THE DIAPHRAGM, THE PROCESS OF DEEP BREATHING CAUSES THE DIAPHRAGM TO DESCEND, STRECHING THE HEART DOWNWARD TOWARD THE ABDOMEN. WHEN THE LUNGS ARE FILLED WITH AIR FROM THE BOTTOM UPWARD, THEY COMPRESS, GIVING A GENTLY MASSAGE TO THE HEART. AS THE DIAPHRAGM CONTRACTS AND RELAXES, IT ALSO MASSAGES THE HEART, LIVER, AND PANCREAS, AND IT HELPS TO IMPROVE TEH FUNCTIONS OF THE SPLEEN, STOMACH, SMALL INTESTINE, AND ABDOMEN AS WELL.

                 IF THE PRACTICE OF RHYTHMIC DIAPHRAGMATIC BREATHING IS DONE TEN TIMES  A DAY FOR AT LEAST TWO MONTHS, WITH GRADUAL AND EQUAL PROLONGATION OF THE INHALATION AND EXHALATION, THE BODY WILL EXPERIENCE A SENSE OF DEEP RELAXATION AND REST MORE RESTFUL EVEN THAN THE DEEPEST SLEEP. ONE WILL REMAIN FREE FROM THE STRESS AND STAIN WHICH IS THE SOURCE OF MANY PHYSICAL AND PSYCHOSOMATIC ILLNESSESS. THE NERVES WILL BE CALM, AND THE VOICE AND FACE WILL MANIFEST THIS SERENITY. THE VOICE WILL GROW SWEETER, AND THE HARSH LINES OF THE FACE WILL BE REPLACED BY A SOFT GLOW.

                                    NADI SHODHANAM 

                     (ALTERNATE NOSTRIL BREATHING)

                   ANOTHER EXCELLENT BREATHING EXERCISE IS CALLED NADI SHODHANAM, WHICH LITERALLY MEANS "CHANNEL PURIFICATION".

                     1. SIT IN A CALM, QUIET, AIRY PLACE IN AN EASY AND STEADY POSTURE WITH THE HEAD, NECK, AND TRUNK ERECT AND IN A STRAIGHT LINE. THE BODY SHOULD BE STILL.

                     2. BRING THE RIGHT HAND UP TO THE NOSE, THE INDEX AND MIDDLE FINGERS SHOULD BE FOLDED  SO THAT THE RIGHT THUMB CAN BE USED TO CLOSE THE RIGHT NOSTRIL AND THE RING FINGER USED TO CLOSE THE RIGHT NOSTRIL AND THE RING FINGER USED TO CLOSE THE LEFT NOSTRIL (VISHNU MUDRA).

                     3. WTH THE RIGHT NOSTRIL CLOSED, EXHALE COMPLETELY THROUGH THE LEFT NOSTRIL. THE EXHALATION SHOULD BE SLOW, CONTROLLED, AND FREE FROM EXERTION AND JERKNESS.

                       4. AT THE END OF THE EXHALTION, CLOSE THE LEFT NOSTRIL WITH THE RING FINGER, OPEN THE RIGHT NOSTRIL, AND INHALE SLOWLY AND COMPLETELY. INHALATION SHOULD ALSO BE SLOW, SMOOTH, CONTROLLED, AND OF THE SAME DURATION AS THE EXHALATION.

                         5. REPEAT THIS CYCLE OF EXHALATION THROUGH THE LEFT NOSTRIL FOLLOWED BY INHALATION THROUGH THE RIGHT NOSTRIL TWO MORE TIMES.

                          6. AT THE END OF THE THIRD INHALATION THROUGH THE RIGHT NOSTRIL, EXHALE COMPLETELY THROUGH THE SAME NOSTRIL, STILL KEEPING THE LEFT NOSTRIL CLOSED WITH THE RING FINGER.

                           7. AT THE END OF THIS EXHALATION CLOSE THE RIGHT NOSTRIL AND INHALE THROUGH THE LEFT NOSTRIL. REPEAT THIS CYCLE OF EXHALATION THROUGH THE RIGHT NOSTRIL FOLLOWED BY INHALATION THROUGH THE LEFT NOSTRIL TWO MORE TIMES. THIS COMPLETES THE EXERCISE.

                    IN SUMMARY, THE EXERCISE CONSISTS OF THREE CYCLES OF EXHALTION THROUGH THE LEFT NOSTRIL AND INHALATION  THROUGH THE RIGHT NOSTRIL, FOLLOWED BY THREE CYCLES OF EXHALATION THROUGH THE RIGHT NOSTRIL AND INHALATION THROUGH THE LEFT NOSTRIL.

                     IN THE EVENING, START THE EXERCISE WITH THREE CYCLES OF EXHALATION THROUGH THE RIGHT NOSTRIL AND INHALATION THROUGH THE LEFT NOSTRIL, FOLLOWED BY THREE CYCLES OF EXHALATION THROUGH THE LEFT NOSTRIL, FOLLOWED BY THREE CYCLES OF EXHALATION THROUGH THE LEFT NOSTRIL AND INHALATION THROUGH THE RIGHT NOSTRIL. IN ALL PHRASES OF THIS EXERCISE, THE EXHALATION AND INHALATION SHOULD BE OF EQUAL DURATION, WITHOUT A PAUSE BETWEEN EXHALATION AND INHALATION. BREATHING SHOULD BE DIAPHRAGMATIC AND SHOULD BE SLOW AND CONTROLLED, WITH NO SENSE OF EXERTION. WITH PRACTICE, GRADUAL LENGTHENING OF THE DURATION OF INHALATION AND EXHALATION SHOULD BE ATTEMPTED. 

                    THERE ARE SLIGHT VARIATIONS ON THIS BASIC TECHNIQUE IN DIFFERENT YOGA TEXTS. THE STUDENT SHOULD AVOID FREQUENT CHANGES IN TECHNIQUE, HOWEVER, FOR ONLY WITH REGULAR PRACTICE FOR THE SAME TECHNIQUE CAN HE READ THE FULL BENEFITS OF NADI SHODHANAM. FURTHER, IN SOME TEXTS RETENTION OF THE BREATH BETWEEN INHALATION AND EXHALATION IS RECOMMENDED. THIS IS A ADVANCED FORM OF THE EXERCISE AND SHOULD BE ATTEMPTED ONLY UNDER THE GUIDANCE OF A COMPETENT TEACHER. OTHERWISE THE STUDENT MAY HARM HIMSELF IRREPARABLY. UNDER PROPER GUIDANCE RETENTION MAY BE PRACTICED, THE PERIOD OF RETENTION BEING GRADUALLY INCREASED SO LONG AS IT DOES NOT IN ANY WAY AFFECT THE RHYTHM, EVENNESS, AND EQUALITY OF INHALATION AND EXHALATION. THE RECOMMENDED RATIO BETWEEN THE DURATIONS OF INHALATION, RETENTION, AND EXHALATION IS 1.4.2. AFTER MASTERING THE RETENTION AFTER EXHALATION, AGAIN BY GRADUALLY INCREASING THE LENGTH OF TIME THE BREATH IS HELD.

                 PRANAYAMA IS HIGHLY DEVELOPED AND COMPLEX SCIENCE, AND THE ADVANCED TECHNIQUE REQUIRE EXPERT GUIDANCE. THEY SHOULD NOT BE ATTEMPTED PURELY ON THE BASIS OF INSTRUCTIONS FOUND IN BOOKS. UNLESS ONE HAS THE PREREQUISITES FOR SUCH ADVANCED TECHNIQUE, MORE HARM THAN GOOD WILL RESULT, FOR THE ASPIRANT WILL HAVE AWAKENED THE ENERGIES OF PRANA TO A DEGREE THAT IS BEYOND HIS CAPACITY TO CONTAIN AND CONTROL.

                  THE BASIC FORM OF NADI SHODHANAM WITHOUT RETENTION, DESCRIBED ABOVE, AND A FEW OTHER TYPES OF PRANAYAMA MAY BE PRACTICED SAFELY. BASED ON THE INSTRUCTIONS GIVEN HERE. BUT TO REPEAT. RETENTION OF BREATH DOES REQUIRE THE SANCTION AND GUIDANCE OF A TEACHER WELL-VERSED IN PRANAYAMA.