Techniques | Training | Practice Questionnaire 2 – PRANAYAMA

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It’s the practice that turns something you do automatically every moment into a tool for balance, focus, and energy.

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It’s the quiet force behind every pose when guided with awareness, it steadies your body, focuses your mind, and shifts your energy.

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This breath technique involves a gentle dance between left and right, clearing the pathways so energy can flow freely.

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In this practice, balance is everything—the inhale and exhale mirror each other like calm waves rising and falling in perfect rhythm.

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This breathing practice can calm your nerves and sharpen your focus.
It helps the body relax and the mind settle into stillness.
Regular practice improves lung function and supports emotional balance.
By guiding your breath you can influence your energy and mood.
It prepares both body and mind for deeper yoga and meditation.

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The four parts to each yogic breath are:

1. Inhalation (Puraka) – the conscious drawing in of breath

2. Retention after inhale (Antar Kumbhaka) – holding the breath with lungs full

3. Exhalation (Rechaka) – the controlled release of breath

4. Retention after exhale (Bahya Kumbhaka) – the pause after the breath leaves the body

These four phases help regulate the nervous system, enhance concentration, and deepen awareness in pranayama practice.

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The Nadis are the channels, the lines of subtle energy through which life and spirit flow. They are the channels of consciousness that connect the chakras.

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The three primary nadis in yoga are:

• Ida – associated with the left side, cooling, moon energy, and intuition

• Pingala – associated with the right side, heating, sun energy, and action

• Sushumna – the central channel, running along the spine, associated with balance, awakening, and spiritual energy

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🚫 Contraindications (Who should avoid or take care)

• People with high blood pressure or heart problems should not do this breath.

• Avoid if you feel dizzy, have vertigo, or get lightheaded easily.

• Not suitable for anyone with glaucoma or eye pressure issues.

• If you’ve had recent abdominal surgery or have a hernia, skip this breath.

• Not recommended during pregnancy, especially after the first trimester.

• Can be too stimulating for people with anxiety or past trauma.

• Be cautious if you have shoulder, neck, or back pain.

🧘‍♀️ Modifications (How to make it safer and more comfortable)

• Slow it down if the breath or movement feels too fast.

• Keep the arms lower if your shoulders are tight or sore.

• You can skip the breath hold if it makes you uncomfortable.

• Do it in a seated position if standing feels unsteady.

• Focus on just the breath or just the arms—you don’t need to do both.

• Try gentle movements or a calming breath if this one feels too energising.

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🧘‍♀️ What to Say & Do if a Student Feels Light-Headed:

1. Pause and Rest
“Let’s pause here, come to a comfortable seated or lying down position and focus on slow, steady breathing. There’s no need to push through.”

2. Breathe Naturally
“Just breathe gently through your nose. No control or rhythm, just let the breath settle on its own.”

3. Ground the Body
“Bring your awareness down to your feet or the floor beneath you. Notice the contact points, this can help you feel more stable.”

4. Reassure Them
“It’s common to feel this way during breath practices, especially if you’re new to them or doing them after a long day or on an empty stomach.”

5. Offer Water and Stillness
“Take a sip of water if you need to, and just rest until you feel ready. You can stay here as long as you like.”

🌿 Preventive Tips for Next Time:

• Don’t practice on an empty stomach or when dehydrated.

• Keep knees soft in standing practices like Breath of Joy.

• Go slowly with breathwork, especially if you’re new to it.

• Avoid breath retention if it makes you feel unsteady.

• Always listen to your body—it’s your best guide.

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🌀 Why is Nadi Shodhana a Cleansing Breath?

1. Balances the nervous system

   • It harmonises the sympathetic (fight/flight) and parasympathetic (rest/digest) systems, leaving you feeling calm but alert.

2. Purifies the nadis (energy channels)

   • In yoga philosophy, the breath moves through ida (left), pingala (right), and sushumna (central) nadis. Nadi Shodhana clears blockages so prana (life force) flows freely.

3. Supports mental clarity and focus

   • Alternating the breath between nostrils helps balance the brain hemispheres, enhancing concentration and reducing mental fog.

4. Regulates breath and energy flow

   • Smooth, conscious breathing helps regulate prana, improving overall energy without overstimulation.

5. Grounding and centering

   • It brings attention inward, helping to quiet the mind and soothe emotional turbulence.

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In yoga, this inner flame represents transformation—it digests not only food, but also thoughts, experiences, and emotions.

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