HOW TO GET SHINING SKIN

 

                       KAPALABHATI PRANAYAMA

                           (SHINING FACE BREATHING)

                  KAPALABHATI LITERALLY MEANS "THE PRANAYAMA THAT MAKES THE FOREHEAD AND ENTIRE FACE LUSTROUS". IT HELPS CLEAN THE SINUSES AND ALL OTHER RESPIRATORY PASSAGES, ANDIT STIMULATES THE ABDOMINAL MUSCLES AND DIGESTIVE ORGANS. A SENSE OF EXHILARATION IS EXPERIENCED WITH THIS PRACTICE.

                    THIS EXERCISE CONSISTS OF A VIGOROUS AND FORCEFUL EXPULSION OF BREATH, USING THE DIAPHRAGM AND ABDOMINAL MUSCLES, FOLLOWED BY A RELAXATION OF THE ABDOMINAL MUSCLES, RESULTING IN A SLOW, PASSIVE INHALATION. THIS CYCLE OF AN ACTIVE AND VIGOROUS EXHALATION FOLLOWED BY A PASSIVE INHALATION IS REPEATED SEVERAL TIMES IN QUICK SUCCESSION. IN THE BEGINNING YOU CAN ATTEMPT BETWEEN SEVEN AND TWENTY-ONE CYCLES, DEPENDINGON YOUR CAPACITY.

                           BHASTRIKA PRANAYAMA

                             (BELLOWS BREATHING)

                  THE WORD BHASTRIKA MEANS "BELLOWS". IN THIS PRANAYAMA THE ABDOMINAL MUSCLES WORK LIKE BELLOWS. THE BENEFICIAL EFFECTS OF THIS EXERCISE ARE SIMILAR TO THOSE OF KAPALABHATI.

                   IN THIS EXERCISE, THE DIAPHRAGM AND ABDOMINAL MUSCLES ARE EMPLOYED AS IN KAPALABHATI, BUT HERE BOTH INHALATION AND EXHALATION ARE VIGOROUS AND FORCEFUL. BETWEEN SEVEN AND TWENTY-ONE  CYCLES MAY BE ATTEMPTED, ACCORDING TO YOUR CAPACITY, AND THE CYCLES SHOULD FOLLOW EACH OTHER IN QUICK SECCESSION.

                                  UJJAYI PRANAYAMA

                            (VICTORIOUS BREATHING)

                 THE WORD UJJAYI MAY BE INTERPRETED AS "CONTROL OR VICTORY ARISING FROM A PROCESS OF EXPANSION". THIS PRANAYAMA ENHANCES THE VENTILATION OF THE LUNGS, REMOVES PHLEGM, CALMS THE NERVES, AND FILLS THE WHOLE BODY WITH VITALITY.

                    INHALATION  AND EXHALATION DURING UJJAYI ARE SLOW AND DEEP, AND THEY TAKE PLACE WITH PARTIAL CLOSURE OF THE GLOTTIS. THIS PRODUCES A SOULD LIKE SOBBING, BUT IT IS EVEN AND CONTINUOUS. DURING INHALATION, THE INCOMING AIR IS FELT ON THE ROOF OF THE PALATE AND IS ACCOMPANIED BY THE SIBILANT SOUND SA. DURING EXHALATION, THE OUTGOING AIR IS FELT ON THE ROOF OF THE PALATE AND IS ACCOMPANIED BY THE ASPIRATE SOUND HA. DURING INHALATION, THE ABDOMINAL MUSCLES ARE KEPT SLIGHTLY CONTRACTED, AND DURING EXHALATION, ABDOMINAL PRESSURE IS EXERTED UNTIL THE BREATH IS COMPLETELY EXPELLED.

                           BHRAMARI PRANAYAMA

                                   (BEE BREATHING)

                   A BHRAMARI IS A LARGE BEE. THE SOUND OF THE BUZZING OF A BEE IS MADE DURING EXHALATION IS THIS EXERCISE. INHALE COMPLETELY THROUGH BOTH NOSTRILS. EXHALING AS IN UJJAYI, PRODUCE THE HUMMING SOUND OF A BEE. REPEAT FOR TWO TO THREE MINUTES. BHRAMARI SOOTHES THE NERVES AND CALMS THE MIND.

                   SITALI PRANAYAMA (HISSING BREATH 1)

                     SITALI AND SITKARI BOTH ARE EXERCISE FOR COOLING AND SOOTHING THE BODY. CURL THE TONGUE LENGTHWISE UNTIL IT RESEMBLES A TUBE (THOSE WHO CANNOT DO THIS SHOULD PRACTICE SITKARI INSTEAD) LET THE TIP OF THE TONGUE PROTRUDE OUTSIDE. EXHALE COMPLETELY THROUGH BOTH NOSTRILS. REPEAT THREE TIMES.

                          THE FOLLOWING EXERCISE (SURYA BHEDANA, MURCCHA, AND PLAVINI) ARE DESCRIBED HERE TO ILLUSTRATE IMPORTANT YOGIC BREATHING TECHNIQUE. THESE THREE, HOWEVER, SHOULD ONLY BE PRACTICED UNDER THE GUIDANCE OF A QUALIFIED TEACHER. AN EXPERIENCED TEACHER CAN SHOW THE STUDENT HOW TO AVOID DAMAGING THE HEART AND LUNGS DURING THE PROCEDURE.

                         SURYA BHEDANA PRANAYAMA

                  IN THIS EXERCISE, THE BREATH IS INHALED THROUGH THE RIGHT NOSTRIL, RETAINED, AND THEN EXHALED THROUGH THE LEFT NOSTRIL.

                               MURCCHA PRANAYAMA

                          INHALE COMPLETELY THROUGH BOTH NOSTRILS. APPLY THE CHIN LOCK, AND THEN SLOWLY AND GENTLY EXHALE.

                                

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.

THE BRIEF ABOUT BASIC BREATHING

 

                                   BASIC BREATHING 

                          AND CLEASING TECHNIQUES

                            RESPIRATION IS THE MOST IMPORTANT FUNCTION OF THE BODY. YET MOST PEOPLE ARE NOT AWARE OF THE SIMPLE FACT THAT THE BREATH DOES NOT FLOW EQUALLY THROUGH THE TWO NOSTRILS. AT TIMES ONE NOSTRIL IS MORE ACTIVE THAN THE OTHER , AND AT OTHER TIMES AT MAY BECOMES LESS ACTIVE THAN THE OTHER. AND AT OTHER TIMES IT MAY BECOME LESS ACTIVE THAN THE OTHER. THIS IS BECAUSE ON EACH SIDE OF THE SEPTUM SEPERATING THE TWO NOSTRILS, THERE ARE STRUCTURES CALLED TURBINATES THAT REGULATE THE PATHWAY OF AIRFLOW WITHIN THE INNER NOSE. THESE TURBINATES ARE COVERED BY MUCOUS MEMBRANCE, WHICH IS COMPOSED OF ERECTILE TISSUE. THE SWELLING OF THE TURBINATES CHANGES THE INNER CONFIGURATION OF THE AIR PATHWAYS AND CAN THUS RESTRICT OR EVEN BLOCK THE FLOW OF AIR. THIS EXPLAINS THE UNEQUAL FLOW OF BREATH THROUGH THE NOSTRILS.

                  ONE OF THE AIMS OF YOGIC BREATHING TECHNIQUE IS TO EQUALIZE  THE AIRFLOW IN THE NOSTRILS. THIS IS A PREREQUISITE FOR THE DEVILIZATION OF THE IDA AND PINGALA NADIS AND THE OPENING UP OF THE BLOCKED SUSHUMNA NADI. IN A MOMENT, WE WILL CONSIDEROF BREATHING TECHNIQUE CALLED NADI SHODHANAM, OR PURIFICATION OF THE NADIS, THE PRACTICE OF WHICH LEADS TO EQUALIZATION OF THE BREATH IN THE RIGHT AND LEFT NOSTRILS, AND THEN TO THE OPENING OF THE SUSHUMNA NADI. EQUALIZING THE FLOW OF BREATH CALMS THE MIND, AND IN STATES OF DEEP MEDITATION THIS EQUAL FLOW IS EVIDENT.

                        JALA NETI (WATER CLEANSING)

                   A PREMILIMINARY STEP TO EQUALIZING THE FLOW OF BREATH IS CLEANSING THE NOSTRILS, AND FOR THIS YOGA MANUALS DESCRIBE A TECHNIQUE CALLED JALA NETI (PURIFICATION WITH WATER). LUKEWARM WATER, WITH A LITTLE SALT DISSOLVED IN IT, IS POURED INTO ONE NOSTRIL WHILE THE HEAD IS TILTED SO AS TO ALLOW THE SALINE SOLUTION TO FLOW OUT THROUGH THE OTHER NOSTRIL. (A CUP CAN BE USED TO DO THIS, BUT IT IS FAR MORE CONVENIENT TO USE A POT WITH A NARROW SPOUT). THIS LUKEWARM, SALINE WATER NOT ONLY DISSOLVES AND WASHES AWAY ANY ACCUMULATED MUCUS AND DIRT, DISSOLVES AND WASHES AWAY ANY ACCUMULATED MUCUS AND DIRT, BUT IT ALSO, BY OSMOSIS, DRAWS OUT EXCUSES WATER FROM SWOLLEN TURBINATE STRUCTURES. IT ALSO FACILITIES DRAINAGE OF THE SINUSES.

                   IF THE WATER IS FIRST POURED INTO THE LEFT NOSTRIL AND FLOWS OUT THROUGH THE RIGHT, THE FLOW DIRECTION IS THEN REVERSED BY POURING THE SALT WATER INTO THE RIGHT NOSTRIL AND ALLOWING IT TO DRAIN THROUGH THE LEFT. THIS ACCOMPLISHES A THGOROUGH CLEANSING OF THE AIR PASSAGEWAYS. PERSONAL INSTRUCTION IN THIS TECHNIQUE FROM A QUALIFIED TEACHER IS RECOMMENDED IN THIS TECHNIQUE FROM A QUALIFIED TEACHER IS RECOMMENDED BEFORE ATTEMPTING IT ON YOUR OWN. DAILY PRACTICE PREVENTS CONGESTION OF THE SINUSES AND MAKES YOU LESS SUSCEPTIBLE TO COMMON COLDS AND OTHER RESPIRATORY INFECTIONS.

                       SUTRA NETI (STRING CLEANSING

                        IN THIS EXERCISE A RUBBER CATHETER WITH A COTTON STRING ATTACHED IS INSERTED INTO THE NOSTRIL AND THEN TAKEN OUT THROUGH THE MOUTH, OR STRING ALONE MAY BE USED IF THE END HAS BEEN STIFFENED WITH WAX. ALL THE IMPLEMENTS SHOULD BE STERILIZED BEFORE THEY ARE USED AND, AS HAS BEEN SAID BEFORE, THE DEMONSTRATION OF THIS TECHNIQUE BY A COMPETENT TEACHER IS RECOMMENDED BEFORE YOUR FIRST ATTEMPTS.

                    THIS EXERCISE CLEANSES THE NOSTRILS, STRENGTHENS THE MUCOUS MEMBRANE, AND BENEFITS THE EYES.

                          RHYTHMIC DIAPHRAGMATIC 

                                           BREATHING

                  THE IMPORTANT ASPECT OF BREATH CONTROL IS DIAPHRAGMATIC BREATHING. THE AVERAGE PERSON USES HIS CHES MUSCLES RATHER THAN HIS DIAPHRAGM WHEN HE BREATHES, AND SUCH BREATHING IS USUALLY SHALLOW, RAPID, AND IRREGULAR. AS A CONSEQUENCE, THE LOWER LOBES OF THE LUNGS, WHICH RECEIVE AN ABUNDANT SUPPLY OF BLOOD, ARE NOT ADEQUATELY VENTILATED, SO THE GAS EXCHANGE WHICH TAKES PLACE BETWEEN THE AIR IN THE LUNGS AND THE BLOOD IS INADEQUATE. RESPIRATION PHYSIOLOGISTS REFER TO THIS AS A VENTILATION-PERFUSION ABNORMALITY. WITH DIAPHRAGMATIC BREATHING, SUCH INEQUALITIES BETWEEN VENTILATION AND PERFUSION ARE MINIMIZED. THERE IS ALSO EVIDENCE TO SUGGEST THAT DIAPHRAGMATIC BREATHING IS BENEFICIAL BECAUSE IT INCREASES THE SUCTION PRESSURE CREATED IN THE THORACIC CAVITY AND IMPROVES THE VENOUS RETURN OF BLOOD, THEREBY REDUCING THE LOAD  ON THE HEART AND ENHANCING CIRCULATORY FUNCTION.

                  THOUGH CHEST BREATHING HAS NOW BECOME NATURAL AND INVOLUNTARY FOR MOST OF US , IT IS REALLY A PART OF THE FIGHT OR FLIGHT SYNDROME, AROUSED WHEN THE ORGANISM IS CHALLENGED BY SOME EXTERNAL STRESS OR DANGER. BECAUSE OF THE RECIPROCITY BETWEEN THE BREATH AND MIND, CHEST BREATHING, IN TURN, GIVES RISE TO THE TENSION AND ANXIETY ASSOCIATED WITH THE FIGHT OF FLIGHT  SYNDROME. WITH CHEST BREATHING, THE BREATH IS SHALLOW, JERKY, AND UNSTEADY, RESULTING IN SIMILAR UNSTEADINESS OF THE MIND. ALL TECHNIQUES AIMED AT PROVIDING RELAXATION OF THE BODY, NERVES, AND MIND WILL BE INEFFECTIVE UNLESS CHEST BREATHING IS REPLACED BY DEEP, EVEN, AND STEADY DIAPHRAGMATIC BREATHING.

                                                                                 ❤

                ALTHOUGH DIAPHRAGMATIC BREATHING IS SIMPLE, EASY, AND BENEFICIAL, THE HABIT OF DOING IT HAS TO BE CONSCIOUSLY CULTIVATED BEFORE IT CAN BECOME AUTOMATIC . A SIMPLE PRACTICE TO ACHIEVE THIS IS TO LIE ON YOUR BACK ON A MAT OR RUG, WITH ONE PALM PLACED ON THE CENTER OF THE CHEST AND THE OTHER ON THE LOWER EDGE OF THE RID CAGE WHERE THE ABDOMEN BEGINS. AS YOU INHALE, THE LOWER EDGE OF THE RIB CAGE SHOULD EXPAND AND THE ABDOMEN SHOULD RISE, AS YOU EXHALE, THE OPPOSITE SHOULD OCCUR. THERE SHOULD BE RELATIVELY LITTLE MOVEMENT OF THE UPPER CHEST. BY PRACTICING THIS EXERCISE YOU WILL FIND IN DUE TIME THAT DIAPHRAMATIC BREATHING BECOMES HABITUAL AND AUTOMATIC.

NERVOUS SYSTEM (PRANAYAMA)

 

                 PRANAYAMA AND THE

                                        NERVOUS SYSTEM

                   IN ORDER TO UNDERSTAND THE SCIENCE OF PRANAYAMA IT IS NECESSARY TO CONSIDER THE NATURE AND FUNCTION OF THE NERVOUS SYSTEM, FOR THIS SYSTEM COORDINATES THE FUNCTIONS OF ALL THE OTHER SYSTEMS IN THE BODY. IT IS SUBDIVIDED INTO THE CERTRAL AND THE AUTONOMIC NERVOUS SYSTEMS. THE CENTRAL NERVOUS SYSTEM CONSISTS OF THE BRAIN, TWELVE PAIRS OF CRANIAL NERVES, THE SPINAL CORD AND THIRTY-ONE PAIRS OF SPINAL NERVES. THE CRANIAL AND SPINAL NERVES SPREAD THROUGHOUT THE BODY, FORMING A NETWORK OF NERVE FIBERS. EFFERENT, OR MOTOR NERVE FIBERS, CARRY NERVE IMPULSES FROM THE BRAIN AND SPINAL CORD OUTWARD TO THE NERVE ENDINGS, AND AFFERENT, OR SENSORY NERVE FIBERS, CARRY NERVE IMPULSES FROM THE NERVE ENDINGS INWARD TO THE BRAIN AND SPINAL CORD.

                   TO ILLUSTRATE THE FUNCTIONS OF THE AFFERENT AND EFFERENT FIBERS, CONSIDER THE CASE OF STUBBING YOUR TOE. THE NERVE ENDINGS AT THE TOE SEND NERVE IMPULSES ALONG THE AFFERENT FIBERS TO THE SPINAL CORD AND BRAIN. THE BRAIN INTERPRETS THESE IMPULSES AS PAIN AND REACTS BY SENDING MOTOR IMPULSES ALONG THE EFFERENT FIBERS OUTWARD TO THE HANDS, ENABLING THEM TO REACH OUT AND SOOTHE THE INJURED TOE.

                                                                             ❤

                         PATANJALI, THE SAGE WHO CODIFIED YOGA SCIENCE AROUND 200 B.C. EXPLAINS THAT THE CONTROL OF PRANA IS THE REGULATION OF INHALATION AND EXHALATION. THIS IS ACCOMPLISHED BY ELIMINATING THE PAUSE BETWEEN INHALATION AND EXHALATION, OR BY EXPANDING THE PAUSE THROUGH RETENTION. THEN, BY REGULATING THE MOTION OF THE LUNGS, THE HEART AND THE VAGUS NERVE ARE CONTROLLED. THE AUTONOMIC NERVOUS SYSTEM REGULATES PROCESSES IN OUR BODY WHICH ARE NOT NORMALLY UNDER OUR VOLUNTARY CONTROL, SUCH AS SECRETION BY THE MOVEMENT OF THE LUNGS.

                            THE SCIENCE OF PRANAYAMAIS THUS INTIMATELY CONNECTED WITH THE AUTONOMIC NERVOUS SYSTEM AND BRINGS ITS FUNCTIONS UNDER CONSCIOUS CONTROL THROUGH THE FUNCTIONING OF THE LUNGS. THOUGH THE ACT OF RESPIRATION IS FOR THE MOST PART INVOLUNTARY, VOLUNTARY CONTROL IN THIS AREA IS EASILY ACHIEVED, FOR THE DEPTH, VOLUNTARY CONTROL IN THIS AREA IS EASILY ACHIEVED, FOR THE DEPTH, DURATION, AND FREQUENCY OF RESPIRATION CAN BE CONSCIOUSLY MODULATED QUITE READILY. IT IS FOR THIS REASON THAT CONTROL OF THE BREATH CONSTITUTES AN OBVIOUS STARTING POINT TOWARD ATTAINMENT OF CONTROL OVER THE FUNCTIONING OF THE AUTONOMIC NERVOUS SYSTEM.

                    THE AUTONOMIC NERVOUS SYSTEM IS SUBDIVIDED INTO THE SYMPATHETIC AND THE PARASYMPATHETIC SYSTEMS. AS THESE NAMES INDICATE, THESE TWO SUBSYSTEMS WORK IN SEEMING OPPOSITION TO EACH OTHER, YET THE NET RESULT IS HARMONIOUS REGULATION. THE PARASYMPATHETIC SYSTEM ACCELERATES IT, AND BETWEEN THESE TWO OPPOSING ACTIONS THE HEART RATE IS REGULATED. THE SYMPATHETIC SYSTEM ACCELERATES IT, AND BETWEEN THESE TWO OPPOSING ACTIONS THE HEART RATE IS REGULATED. THE SYMPATHETIC NERVOUS SYSTEM CONSISTS MAINLY OF TWO VERTICAL ROWS OF GANGLIA, OR NERVE CEL CLUSTERS, ARRANGED ON EITHER SIDE OF THE SPINAL COLUMN. BRANCHES FROM THESE GANGLIATED CORDS SPREAD OUT TO DIFFERENT GLANDS AND VISCERA IN THE THORAX AND ABDOMEN, FORMING INTEGRATED PLEXUSES WITH NERVE BRANCHES OF THE PARASYMPATHETIC SYSTEM. 

                              THE MAIN PART OF THIS SYSTEM IS THE TENTH CRANIAL NERVE, ALSO CALLED THE VAGUS, OR "WANDERING" NERVE WHICH IS CONNECTED WITH THE HINDBRAIN AND TRAVELS DOWNWARD ALONG THE SPINAL CORD THROUGH THE NECK, CHEST, AND ABDOMEN, SENDING OUT BRANCHES TO FORM VARIOUS PLEXUSES WITH THE SYMPATHETIC SYSTEM. IT ENDS IN A PLEXUS WHICH IS CONNECTED TO THE SOLAR PLEXUS, BUT IS ALSO CONNECTED WITH TEH LOWER PLEXUSES THROUGH FILAMENTS.

                                                                               ❤

                   THERE ARE ONLY TWO KNOWN WAYS TO GAINING CONSCIOUS CONTROL OVER THE INVOLUNTARY NERVOUS SYSTEM. ONE IS BY SYSTEMATICALLY PRACTICING BREATHING EXERCISE AND PREPARING ONESELF FOR UNDERSTANDING THE VARIOUS VEHICLES AND CHANNELS OF PRANA. BUT FIRST THE STUDENT SHOULD LEARN TO REGULATE THE MOTION O THE LUNGS SO THAT HEART FUNCTION IS REGULATED. THEN THE RIGHT VAGUS NERVE IS BROUGHT UNDER CONSCIOUS CONTROL, AND THE PORTION OF THE MIND THAT COORDINATES WITH THE INVOLUNTARY SYSTEM BECOMES ACCESSIBLE TO HIM. THERE IS NO SUCH THING AS AN INVOLUNTARY SYSTEM IF THE STUDENT LEARNS TO REGULATE THE MOTION OF THE LUNGS. FOR BY DOING SO, A VAST PORTION OF THAT SYSTEM IS BROUGHT UNDER HIS VOLUNTARY CONTROL.

                    THE OTHER WAY OF GAINING CONTROL OVER THE AUTONOMIC NERVOUS SYSTEM IS THROUGH WILLPOWER. THE MORE THE MIND IS DISSIPATED, THE MORE THE WILL IS SCATTERED. WHEN THE MIND IS MADE ONE-POINTED, THE WILLPOWER IS STRENGTHENED, AND WITH THE HELP OF THE WILLPOWER THE AUTONOMIC NERVOUS SYSTEM FUNCTIONS THE WAY WE WANT IT TO.

                         MODERN SCIENTISTS GIVE IMPORTANCE TO BREATHING EXERCISE ONLY FROM THE VIEWPOINT OF OXYGEN INTAKE. THEIR CONCERN IS WITH THE ABSORPTION OF OXYGEN IN LARGE ENOUGH QUANTITIES TO VITALIZE THE NERVOUS SYSTEM. BUT IN THE SCIENCE OF BREATH, THIS IS A MINOR CONSIDERATION. MORE DETAILED KNOWLEDGE AND EXPERIENCE IS NEEDED TO STUDY THE FINER FORCES OF LIFE THAN THE MERE INTAKE OF OXYGEN AND OUTPUT OF CARBON DIOXIDE, THE ANCIENT MANUALS OF YOGA ANATOMY, FOR INSTANCE, DESCRIBE A NETWORK OF SEVERAL THOUSAND NADIS (SUBTLE CHANNELS) THROUGH WHICH THE CURRENTS OF PRANA FLOW, ENERGIZING AND SUSTAINING ALL PARTS OF THE BODY AS WELL AS THE SEVERAL THOUSAND NADIS.

                                          

                                                                               ❤

                        ACCORDING TO SOME MANUALS THE NUMBER OF NADIS IS 72000 (OTHERS MENTION 350000). FOURTEEN ARE MORE IMPORTANT THAN THE OTHERS, BUT THE MOST IMPORTANT AMONG THESE ARE SIXIDA, PINGALA, SUSHUMNA, BRAHMANI, CHITRANI, AND VIJINAMI. AMONG THESE SIX, THREE ARE THE MOST IMPORTANT PINGALA (SURYA) WHICH FLOWS THROUGH THE RIGHT NOSTRIL, IDA (CHANDRA), WHICH FLOWS THROUGH THE LEFT NOSTRIL, AND SUSHUMNA, WHICH IS A MOMENT WHEN BOTH NOSTRIL FLOW FREELY WITHOUT ANY OBSTRUCTION. EXPANSION OF THAT MOMENT IS CALLED SANDHYA. FOR MEDITATION, THE APPLICATION OF SUSHUMNA, THE MEDITATOR CANNOT BE DISTURBED BY NOISE OR OTHER DISTURBANCES FROM THE EXTERNAL WORLD, NOR BY THE BUBBLES OF THOUGHT ARISING FROM THE UNCONSCIOUS DURING MEDITATION.

               

HOW TO AVOID INTERNAL SINUS PROBLEM

                           NASAL WASH INSTRUCTIONS

                        REGULAR USE OF A NETI POT CLEANSES RESTORES HEALTH TO THE INTERNAL SINUS PASSAGES. IN YOGA, BREATHING FREELY THOUGH BOTH NOSTRILS IS ALSO SAID TO AID IN HARMONIZING THE ACTIVE AND PASSIVE SYSTEMS OF THE BODY, AND SO THE NETI WAS HAS BEEN FOUND TO BE A HELPFUL PRACTICE BEFORE MEDITATION.

                    MIX WELL A HEAPING ONE-QUARTER TEASPOON OF FINELY GROUND SALT, SUCH AS TABLE SALT (USE A SLIGHTLY ROUNDED ONE-HALF TEASPOON WITH COARSE VARIETIES, LIKE KOSHER SALT) AND LUKEWARM WATER IN YOUR NETI POT. (THE AMOUNT OF SALT MAY VARY SLIGHTLY WITH EACH PERSON), MAKE SURE THE SALT IS COMPLETELY DISSOLVED BEFORE USING THE SOLUTION. BRING THE SPOUT TO THE NOSE AND BEND FORWARD OVER THE SINK, WITH THE HEAD TILTED TO THE SIDE AND SLIGHTLY FORWARD. AS THE WATER FLOWS THROUGH THE UPPER NOSTRIL, MAKE SLIGHT ADJUSTMENTS WITH YOUR HEAD AND THE NETRI POT, IF NECESSARY, TO ALLOW THE WATER TO FLOW OUT OF THE OTHER NOSTRIL.

                    AFTER THE POT EMPTIES, BLOW FREELY INTO THE SINK THROUGH BOTH NOSTRILS TO CLEAR THE NOSE OF EXCESS WATER AND MUCUS. DO NOT CLOSE THE WATER BACK INTO THE EAR. IF THERE ARE ANY FURTHER PROBLEMS IN CLEARING THE NOSTRILS, KNEEL DOWN AND BRNG YOUR FOREHEAD TO THE FLOOR SO THAT YOUR HIPS ARE ABOVE THE LEVEL OF THE HEAD. BLOW FREELY THROUGH THE NOSTRILS AS BEFORE. TURNING THE HEAD TO EITHER SIDE WHILE DOING SO COULD AID THIS PROCESS AS WELL. AFTER COMPLETING THE NETI WASH THROUGH THE NOSTRILS IN ONE DIRECTION, REPEAT THE SAME STEPS ON THE OPPOSITE SIDE.

                     AFTER SOME PROFICIENCY IS GAINED IN THIS METHOD, ONE MAY ALSO LEARN TO DIRECT THE WATER FROM THE NOSE OUT THROUGH THE MOUTH, AGAIN BY MAKING SLIGHT ADJUSTMENTS WITH THE POSITION OF THE HEAD AND THE NETI POT, AND USING THE BACK OF THE MOUTH TO DRAW THE WATER IN FOR SPITTING IT OUT. THIS METHOD IS ALSO HELPFUL FOR CLEASING AND RIDDING THE NASAL PASSAGES OF EXCESS MUCUS AND DIRT, AND RESTORING HEALTH TO THE SINUS MEMBRANES.

                  A MUCOUS MEMBRANE ALSO LINES THE PASSGEWAYS THAT CARRY AIR DOWN INTO THE LUNGS AND CHEST, FOR THE BRONCHI ARE FITTED WITH THE SAME KIND OF LINING AS THE NOSE, WHICH SECRETS MUCUS TO KEEP THE PASSAGES MOIST. OTHERWISE THE AIR WOULD DRY AND INJURE THEM. THE MUCUS SECRETED IN THESE PASSAGEWAYS IS MOVED UPWARD BY THE CILIA, ALL THE WAY TO THE THROAT, DAY AND NIGHT. DURING THE DAY THE CILIA ORDINARILY HAVE TO WORK AGAINST GRAVITY, BUT AT NIGHT, WHEN ONE LIES DOWN, THEIR WORK IS EASIER SINCE THEY DON'T HAVE TO PUSH THE MUCUS UPHILL. FOR THIS REASON, AT NIGHT A GREAT DEAL MORE MUCUS COMES UP TO THE THROAT, IS CLEARED, AND SWALLOWED. THAT PROCESS GOAS ON WITHOUT CEASING.

                    NORMALLY, THE MUCUS ENTERING THE GASTROINTESTINAL TRACT IS DISSOLVED BY THE JUICES WHICH ALSO KILL ALL THE MICROBES. THIS IS A SORT OF INTERNAL ECOLOGICAL SYSTEM IN WHICH MUCUS IS BROKEN DOWN AND RECYCLED, AND WHICH PREVENTS A VARIETY OF PROBLEMS. HOWEVER, PROBLEMS WILL DEVELOP AS SOON AS MUCUS IS EXCESSIVE OR WHEN DIGESTIVE JUICES ARE NOT PRESENT. UNFORTUNATELY, THED INTESTINAL TRACT TO QUIET DOWN AD REST DURING THE NIGHT, BECAUSE DIGESTION IS A PROCESS THAT IS NOT NORMALLY ACTIVE AT THIS TIME, LESS DIGESTIVE JUICE IS SECRETED. THEREFORE, IF THE MUCUS IS EXCESSIVE, A STOMACH FULL OF IT CAN ACCUMULATE BY MORNING. FOR THIS REASON MAY PEOPLE WAKE UP FEELING QUITE UNCOMFORTABLE UNTIL THEY EAT SOMETHING. WHICH SERVES TO EITHER DILUTE THE MUCUS OR PUSH IT OUT OF THE STOMACH. THIS IS ESPECIALLY TRUE OF PEOPLE WITH SUCH PROBLEMS AS LUNG DISEASE, EMPHYSEMA, AND ASTHMA, WHO TEND TO PRODUCE A GREAT DEAL OF MUCUS.

                  FOR SUCH PERSONS, A MORNING WASH IS OFTEN RECOMMENDED. HERE, A LARGE QUANTITY OF SALINE SOLUTION IS SWALLOWED, AND THEN THROWN UP. THIS BRINGS OUT THE MUCUS FROM THE STOMACH- A SIMPLE BUT SOUND HYGIENIC PRINCIPLES. THE TECHNIQUE IS CALLED GAJ KARNI (THE UPPER WASH), AND MOST WELLTRAINED YOGA INSTRUCTORS ARE ABLE TO INSTRUCT OTHERS IN ITS USE. (THIS TECHNIQUE IS PERFORMED ON AN EMPTY STOMACH, INDUCING VOMITING TO EMPTY THE STOMACH CONTENTS AFTER A MEAL, IN ORDER TO PREVENT WEIGHT GAIN, IS AN EXTREMELY UNHEALTHY PRACTICE)

               SMOKERS, ESPECIALLY, TEND TO DEVELOP A GREAT DEAL OF MUCUS. A LOT OF THIS IS MOBILIZED AND THROWN OUT IF THEY STOP SMOKING, AND AFTER THIS CLEANSING PERIOD THE LUNGS BEGIN TO RECOVER. AND AFTER THIS CLEANSING PERIOD THE LUNGS BEGIN TO RECOVER. THE ACCUMULATION OF MUCUS IN SMOKERS (WHICH CREATES THEIR CHARACTERISTIC RATTLING COUGH AND THEIR INABILITY TO BRING OUT THE MUCUS THAT ACCUMULATES) IS DUE TO BOTH THE IRRITATION CAUSED BY SMOKE AND COAL TAR, AND TO THE DESTRUCTION OF CILIA. THE CONTENTS OF CIGARETTE SMOKE TOTALLY DECIMATE THE CILIA IN THE MUCOUS MEMBRANES, AND THIS MEANS OUT OF THE LUNGS TO THE THROAT. SO IT ACCUMULATES. AFTER ONE STOPS SMOKING THE CILIA GRADUALLY BEGIN TO REGENERATE AND TO HANDLE THE MUCUS NORMALLY AGAIN.

THE BRIEF ABOUT OUR NOSE

 

                     

                          THE FUNCTION OF OUR NOSE

                                 FOR SOME REASON PEOPLE DON'T PAY MUCH ATTENTION TO THE NOSE. EXCEPT FOR THE COSMETIC EFFECTS OF ITS SHAPE, IT IS USUALLY REGARDEDAS LITTLE MORE THAN AN OPENING THROUGH WHICH AIR ENTERS. IF THAT WERE ITS SOLE PURPOSE, HOWEVER, PEOPLE MIGHT SUPPOSE THAT IT WOULD BE CONSTRUCTED DIFFERENTLY, IT SHOULD BE WIDE AND OPEN. BUT THE NOSE IS ACTUALLY THE NARROWEST PLACE IN THE RESPIRATORY TRACT. IT IS LIKE A BOTTLENECK, IT IS THE ONE PLACE WHERE THE AIRFLOW IS MOST CONSTRICTED AS THE AIR GOES INTO THE LUNGS. IF YOU COMPARE THE WORK REQUIRED TO PULL THE AIR IN AND OUT OF THE NOSE, IT IS 150 PERCENT OF WHAT IT WOULD BE TO MOVE THE AIR THROUGH THE MOUTH. THIS IS QUITE A DIFFERENCE, AND IT EXISTS EVEN WHEN YOUR NOSE IS NOT STUFFED UP. WHEN WE STOP TO CONSIDER THAT WE BREATHE EIGHTEEN TO TWENTY THOUSAND TIMES A DAY, WE CAN BEGIN TO APPRECIATE THE AMOUNT OF EXTRA WORK DONE IN TWENTY-FOUR HOURS SIMPLY TO GET THE AIR IN AND OUT OF THE NOSE INSTEAD OF THE MOUTH. THIS PROCESS USES A GREAT DEAL OF ENERGY, SO THERE MUST BE A GOOD REASON FOR IT

                    THERE ARE SEVERAL GOOD REASONS. THE NOSE DOES MUCH MORE THAN SIMPLY LET THE AIR IN. MEDICAL SPECIALISTS WHO HAVE STUDIED DISEASE OF THE NOSE (RHINOLOGISTS) CAN LIST NEARLY THIRTY DISCTINCT FUNCTIONS THAT IT FILTERS, MOISTURIZES, DIRECTS IN OXYGEN, CREATES MUCUS, PROVIDES A ROUTE OF DRAINAGE FOR THE SINUSES, AND AFFECT THE NERVOUS SYSTEM. IT HAS A NUMBER OF OTHER FUNCTIONS, TOO, BUT THERE ARE THE BEST UNDERSTOOD.

                   ANATOMY AND PHYSIOLOGY

                                      OF THE NOSE

                    THE WORD NOSE IS ACTUALLY A SOMEWHAT AMBIGOUS TERM. TO THE AVERAGE PERSON IT MEANS THE PROTRUSION VISIBLE ON THE MIDDLE OF THE FACE. BUT TO PHYSICIANS AND PHYSIOLOGISTS IT ALSO MEANS A MYSTERIOUS AND COMPLEX INTERNAL PASSAGEWAY THAT SOMEHOW INVOLVES THE SINUSES AND THE SENSE OF SMELL. FOR THIS REASON IT IS PERHAPS MORE ACCURATE TO THINK OF THERE BEING TWO DISTINCT DIVISIONS OF THE NOSE, THE EXTERNAL AND THE INTERNAL PASSAGEWAYS, WHICH ARE OFTEN INTRICATE AND SERVE A VARIETY OF IMPORTANT PURPOSES, ONLY HUMANS HAVE THIS PECULIAR FACIAL PROTUBERANCE. OTHER ANIMALS HAVE ONLY SIMPLE OPENINGS, OR HOLES, THROUGH WHICH THE AIR ENTERS THE INTERNAL NASAL CAVITY. EVEN OUR CLOSEST RELATIVE, THE APE, DOESN'T REALLY HAVVE A NOSE. WHILE THERE ARE TWO NOSTRILS, THE PROFILE OF A APE SHOWS NOTHING SO PROMINENT AS THE STRUCTURE WE SPORT.

                  THE SHAPE OF THE EXTERNAL NOSE, HOWEVER, PLAYS AN IMPORTANT ROLE IN PREPARING AIR FOR INHALATION. THIS IS WHY PEOPLE WHO ORIGINATED IN DIFFERENT CLIMATES HAVE DIFFERENTLY SHAPED NOSES. A LONG, BIG NOSE THAT HEATS THE AIR BEFORE IT GETS INSIDE IS CHARATERISTIC OF THOSE WHO LIVE IN COOLER CLIMATES AND ALSO OF THOSE WHO LIVE IN CLIMATES, SUCH AS THE MIDDLE EAST, WHERE THE AIR IS VERY DRY. A WARM, MOIST CLIMATE, ON THE OTHER HAND, REQUIRES MUCH LESS PROCESSING OF THE AIR, MAKING THE WIDE, OPEN NOSTRILS OF THE INHABITANTS OF TROPICAL JUNGLES A RECOGNIZABLE TRAIT.

                      THE EXTERNAL NOSE ALSO TO GATHER AIR AND ACCURATE ITS FLOW, FORMING A RAPID JET THAT ENTERS THE CAVITY WITHIN THE FACE, THE INTERNAL NOSE. AS WE SHALL SEE LATER, THE WAY THAT THE STREAM OF AIR IS AIMED INSIDE THE HEAD CAN BE OF EXTEME IMPORTANCE. THERE ARE TWO PARTS TO THE EXTERNAL NOSE. ONE PART IS BONE. IF WE FEEL THE BASE OF THE NOSE WE FIND IT TO BE QUITE HAND AND RIGID. MOVING OUTWARD, WE ENCOUNTER A SOFTER AREA. THIS IS MADE OF CARTILAGE. THE FIRST LITTLE COMPARTMENT IN THE EXTERNAL NOSE IS CALLED THE VESTIBULE, AND IT IS FORMED PRIMILARILY BY THE TWO WINGS, OR ALAE, OF THE NOSE WHICH FLARE OUT ON EACH SIDE OF IT. BECAUSE THEY ARE CARTILAGE, AND RELATIVELY FLEXIBLE, THEY TEND TO BE INFLUENCED BY GRAVITY, SO IF WE LIE ON OUR SIDE THE UPPERMOST NOSTRIL WILL TEND TO BE PULLED DOWNWARD AND PARTIALLY CLOSE IN A VALVE-LIKE WAY.

                   MOVING FURTHER UP THE NOSE, THERE ARE A NUMBER OF SMALL BONES AND CARTILAGES PUT TOGETHER IN AN INTRICATE WAY AND ATTACHED AND CARTILAGES PUT TOGETHER IN AN INTRICATE WAY AND ATTACHED TO A SERIES OF BONES, WHEN THE NOSE IS BROKEN, IT IS ESSENTIALLY THE BONY PARTS AT THE ROOT OF THE NOSE THAT ARE FRACTURED. THE FLEXIBLE PART, HOWEVER, CAN ALSO BE INJURED, PARTICULARLY INTERNALLY. INSIDE AND TOWARD THE TIP OF THE NOSE, THE SETUM, WHICH DIVIDES THE EXTERNAL NOSE INTO TWO PASSEGEWAYS, IS ALSO MADE OF CARTILAGE. FURTHER BACK IT IS BONY. EITHER PART OF IT CAN BE DAMAGED, AND THIS IS MAY RESULT IN THE FAMILIAR "DEVIATED SEPTUM", WHICH TENDS TO CLOSE OFF ONE NOSTRIL AND FAVOR THE OTHER.

BREATH AWARENESS

 

                         DEVELOPING AWARENESS OF

                                                 BREATH

                        HOW TO DEVELOP CONTROL OVER THE PRANIC LEVEL OF ONE'S BEING SEEMS DEEPLY MYSTERIOUS OR OCCULT TO US IN THE WEST. TURNING TO THE INSIGHTS OF THE EAST, WE FIND THIS IS NOT ACTUALLY. SO ACCORDING TO THE YOGIS, THE PRINCIPLES OF PRANA ARE SIMPLE AND SCIENTIFIC. TRAINING IN THE SCIENCE OF BREATH IS TIME-CONSUMING ONLY BECAUSE OUR CULTURE AND HABITS HAVE LED US AWAY FROM A FINE-TUNED LEVEL OF SELF-AWARENESS. HOWEVER, AWARENESS OF THE BREATH CAN EASILY BECOME A CONSTANT PART OF THE WAY WE FUNCTION, ACT, FEEL, AND THINK.

                  CONSIDER YOUR LEFT LEG. ORDINARILY, OF COURSE, YOU ARE NOT PARTICULARLY WORRIED ABOUT YOUR LEFT LEG. AT TEH MOMENT YOU ARE PROBABLY NOT THINKING, "OH WHERE SHALL I PUT THIS LEG NEXT? OR MY GOSH, WHEN I GET UP AM I GOING TO BE ABLE TO REMEMBER HOW TO MOVE IT? WHEN YOU WALK YOU GENERALLY DON'T HAVE TO STOP AND THINK, "NOW, THE LEFT COMES AFTER THE RIGHT, THE RIGHT COMES NEXT, AND THEN THE LEFT AGAIN, AND I SHOULD REMEMBER TO LIFT THE TOES SO THE WON'T DRAG ON THE GROUND". YOU RARELY THINK ABOUT WHERE EXACTLY YOUR LEFT LEG IS, AND YET YOU DON'T WORRY THAT YOU MIGHT HAVE MISPLACED IT. IN A WAY IT REALLY IS AMAZING THAT YOU CAN SIT THERE READING THIS BOOK, INTERACT WITH THE PEOPLE AROUND YOU, LISTEN FOR THE TELEPHONE, AND STILL KEEP UP WITH THAT LEG.

                   THIS IS POSSIBLE  BECAUSE FOR YEARS AND YEARS YOU'VE  BEEN USING YOUR LEGS. AT FIRST, YOU MAY RECALL, IT WASN'T SO EASY. IT TOOK SEVERAL YEARS FOR US TO GET IT RIGHT. WE STARTED TRYING TO PUT THE LEG, OR AT LEAST AT FOOT, INTO OUR MOUTH AND MAKING INTERESTING DISCOVERIES ALONG THE WAY, WE COULD WIGGLE OUR TOES AND FEEL A SHARP PAIN IF WE BIT INTO THEM. AFTER A GREAT DEAL OF TRAIL ERROR, HOWEVER, WE LEARNED TO WALK, AND BEFORE TOO LONG, WE DIDN'T EVEN NEED TO THINK ABOUT IT.

                   IT MIGHT BE HELPFUL TO LOOK AT THE BREATH IN THE SAME WAY. IT'S A SYSTEM WE'VE GOT RUNNING ON AUTOMATIC NOW, JUST LIKE WALKING. YET THE BREATH IS ALSO SOMETHING OF WHICH WE CAN BE CONSTANTLY AWARE. YOGIS WHO ARE MASTERS OF SVARODAYA, THE SCIENCE OF BREATH, CLAIM TO BE AWARE OF EVERY BREATH THEY TAKE.

                     WE COME NOW TO THE MOST CRUCIAL POINT OF ALL, THE KEY TO YOGA SCIENCE. BREATHING IS THE ONLY PHYSIOLOGICAL PROCESS THAT CAN BE EITHER VOLUNTARY OR INVOLUNTARY. INDIVIDUALS CAN BREATHE CONSCIOUSLY, MAKING THE BREATH DO WHATEVER THEY WISH, OR THEY CAN IGNORE IT, AND THE BODY SIMPLY BREATHES ON ITS OWN. THE BODY CAN'T OPERATE WITHOUT BREATH, SO IF CONSCIOUS PART OF THE MIND REFLEXIVELY BEGINS TO FUNCTION AND STARTS BREATHING FOR US. IN THIS CASE, BREATHING FALLS BACK UNDER THE CONTROL OF PRIMITIVE FALLS BACK UNDER THE CONTROL OF PRIMITIVE PARTS OF THE BRAIN, AN UNCONSCIOUS REALM OF THE MIND WHERE EMOTIONS, THOUGHTS, AND FEELINGS, OF WHICH WE MAY HAVE LITTLE OR NO AWARENESS, BECOME INVOLVED AND CAN WREAK WITH HAVOC WITH THE RHTHMS OF OUR BREATH. THE BREATH MAY BECOME HAPHAZARD AND IRREGULAR WHEN LOSE CONSCIOUS CONTROL OF IT.

                  THE SAME THING, OF COURSE, CAN HAPPEN WITH YOU LEFT LEG. SOMETIMES PEOPLE DEVELOP PROBLEMS WITH THEIR FEET BECAUSE OF THE WAY THEY USE, OR RATHER MISUSE, THEM. IF YOU NEGLECT YOUR LEFT FOOT, THEN INSTEAD OF SENSING, "OH, THERE'S TOO MUCH PRESSURE ON THE LATERAL INSOLE". AND MAKING AN ADJUSTMENT, YOU SIMPLY GO ON WALKING AS USUAL. EVENTUALLY THE FOOT BECOMES TWISTED AND DISTORTED. THEN YOU PAY A PODIATRIST A HEFTY FEE TO SHOW YOU SOME FOR EXERCISE, SLOWLY BRINGING THE FOOT BACK INTO YOUR AWARENESS SO IT CAN BEGIN TO FUNCTION PROPERLY AND HEAL.

                  THE SAME THING HAPPENS WITH THE BREATH. IT CAN EITHER BE ALLOWED TO RUN HAPHAZARDLY AND CREATE HAVOC IN THE BODY AND MIND, OR IT CAN BECOME A PART OF YOUR CONSTANT AWARENESSS AND BE HARMONIOUSLY COORDINATED. AND ONCE THE BREATH IS INTEGRATED INTO YOUR AWARENESS, YOU'LL WONDER HOW YOU EVER GOT ALONG BEFORE.

                  PEOPLE WHO HAVE BEEN INJUIRED AND HAVEN'T WALKED FOR SOME TIME MAY DEVELOP THE HABIT OF IGNORING THE LOWER HAFL OF THEIR BODY. THEY LIVE FROM THE WAIST UP. WHAT'S ABOVE THE WAIST IS ALIVE WHEREAS WHAT'S BELOW IS DEAD WEIGHT. AS THESE PEOPLE RECOVER THE FUNCTIONING OF THE INJUIRED HALF, THEY GO THROUGH AN ELABORATE PROCESS OF LEARNING HOW TO USE THEIR LEGS AGAIN. THEY HAVE EXTEND THEIR AWARENSS BACK DOWN INTO THEIR LEGS, WHICH REQUIRES HARD WORK BECAUSE THEY HAD MENTALLY DISAVOWED THAT PART OF THEMSELVES, IGNORING IT, CUTTING IT OFF.

                   AND HERE IS THE PROBLEM WE BEGIN TO CONFRONT WHEN WE LEARN ABOUT BREATHING. WE MUST BRING BACK INTO OUR AWARENESS A WHOLE AREA OF OURSELVES THAT WE'VE CUT OFF, GRADUALLY REINTEGRATING IT OUT CONSCIOUSNESS. THE MORE WE MAKE IT PART OF OUR CONSTANT AWARENSS, THE MORE IT BECOMES A VITAL DIMENSION OF OURSELVES.

                 AT THAT POINT  THE TEACHINGS OF PRANAYAMA (BREATH CONTROL) BEGIN TO MAKE SENSE. THROUGH CONSTANT AWARENESS AND EXPERIENCE WE DISCOVER FOR OURSELVES WHAT HAPPENS WHEN WE BREATHE SWITCHES FROM THE RIGHT TO THE LEFT NOSTRIL, THERE IS A SHIFT OF PHYSICAL AND MENTAL TONE. FOR EXAMPLE, HAVING LUNCH TODAY WITH THE LEFT NOSTRIL OPEN IS FOLLOWED BY THE REALIZATION THAT THE FOOD DIDN'T SIT AS WELL AS USUAL. THE SCRIPTURES SAY WE SHOULD EAT ONLY WHEN THE RIGHT NOSTRIL IS OPEN. BECAUSE THE EMOTIONS ARE CLOSELY RELATED TO THE BREATH, BY ALTERING OUR RESPIRATORY RHYTHM WE SHOULD BE ABLE TO SHIFT EMOTIONAL GEARS. THIS IS SOMETHING WE CAN TRY OUT, EXPERIMENT WITH FROM MOMENT TO MOMENT. IN THIS WAY THE SCIENCE OF BREATH CEASES TO BE MERE THEORY AND BECOMES PART OF PRACTICAL EXPERIENCE, VASTLY ENRICHING OUR SELF-KNOLEDGE.

                THIS AWARENESS COMES GRADUALLY. THE STAGE FOR THIS SELF-EXPLORATION IS SET BY UNDERSTANDING THE MECHANICS OF PRANA AND BY THE REGULAR PRACTICE OF BREATH AWARNESS AND BREATHING EXERCISES. THE RESULT IS AN AWAKENING OF A WHOLE PART OF OURSELVES THAT WE DIDN'T KNOW WAS THERE BEFORE, A COMPLETELY NEW ASPECT OF OUR BEING TO WHICH OUR EYES HAD BEEN CLOSED. SVARODAY, THE SCIENCE OF BREATH, OPENS OUR INNER AWARENSS TO THE VERY ENERGY THAT GIVES US LIFE AND SHAPES OUR BEING.