Pranayama 1

Question 1

What is pranayama

Answer 1

Prana=life force, Qi
Yama=to restrain or control
Ayama=to expand or extend

Question 2

Physiological benefits of pranayama

Answer 2

• Massages the internal organs
• Massages the heart
• Downtrains stress and the sympathetic nervous system
• Increases mindfulness and self-awareness
• Increases self-control and self-regulation

Question 3

Pranayama techniques

Answer 3

Counted breath
Breath retention
Ujjayi

Question 4

Counted breath

Answer 4

There are three parts to the breath
* Inhalation (puraka)
* Exhalation (rechaka)
* After inhale retention (antara-kumbhaka) - after exhale retention (bahya-kumbhaka)

As a general rule, a longer exhale will tend to be relaxing. A longer inhale will be invigorating

Question 5

Breath retention/suspension

Answer 5

Who shouldn’t hold the breath:
* Anyone who feels stressed or anxious through the practice
* Those with asthma or difficulty breathing
* Pregnant women (who may experience reduced lung capacity due to the growing baby)

Question 6

Ujjayi

Answer 6

• Ujjayi means “victorious breath.”
• Can be practiced as separate pranayama practice or used as a continuous breath throughout the practice (common in vinyasa styles)
• Created by making a “whispered AH,” like fogging up a mirror, through your nose
• When used during a practice, can create a focal point for the mind (moving meditation)
• The inhale and exhale should have the same texture, length and intensity
• As a pranayama practice, can be used in conjunction with counted breath ratios.