Lengthing your life through Pranayama

I have been thinking a lot lately about breathing in my yoga practice. I find that the emphasis on breath that Krisnamacharia (a mid-20th century yoga guru) included in his teaching on yoga have fundamentally changed my experience with yoga and by extension my experience with life. Breathing exercises in yoga, known as Pranayama (meaning the extension of prana- the life force) all have the same fundamental goal--to make one more present in their practice. By using the breath in a focused way one can more efficiently enter into a zone of awareness stepping out from our usual, less mindful, experience of the world and into one where each moment is harnessed and examined because we are aware of our breath in each moment. Nadishodina (alternate nostril breathing) is one exercise I find really useful when I am just waking up. Sometimes my mind is jumping all over the place and I know I wont be able to just sit and meditate so instead I'll close my mouth and alternately breath in through my left then right nostrils for fifteen minutes. Kumbaka (breath retention) is another centering pranayama technique I'll use. I tend to incorporate this into my three part yogic breathing as I was shown to do by my mentor yogi Thomas Fortel. Laying back onto two stacked blankets I'll breath in from the belly up to my collar bone and hold the breath, then exhaling out I'll hold my breath when my belly is empty of air. Each hold is for a few moments. Some traditions restrict the teaching of Pranayama until one has completed many years of yogic training. My personal experience is that some of the simpler exercises can complement and support a more physical asana practice. I think pranayama has something to offer all yogis.

Your Practice Space

A few words about your practice space. To cultivate your home practice its important to have a sacred spot picked out. In my small home I have a rug over the spot where I practice. In the morning I head down the stairs remove the rug and do my practice. The rug acts as a nice buffer; protecting this space from the flow of traffic. When I remove it a quick sweep and small energetic ceremony is all I need to clear out any dirt (and stale energy).

Most of us have challenges in creating a practical, quiet and clean yoga space. I do have friends who have built home yoga studios but for most of us this is impractical. A few rules of thumb to consider when designating your spot:

First, address the spaces practicality. Place your mat in the location you are considering then get on your hands and knees. Facing lengthwise, extend your right hand forward and left leg back into "spotting dog" pose. Are your touching anything with your leg or hand? If not swivel 45 degrees to the right, assume the pose again and ask the same question? Do this until you've made a complete circle. If you haven't touched anything you should be ok for most poses.

Second, are their times when you can have relative quiet in this spot to practice? I say relative because some noise can be soothing and can become part of your practice soundtrack. When teaching at a retreat in Yalapa Mexico a year ago we always started before dawn in a little studio on the beach. When the sun first came up the sounds of nature and the waking coastal village would creep into our shala. The roosters and passing conversations of fishermen just felt right for that spot and our practice. So find a place you know the sounds that do emerge will be ones that work for your self practice.

Third, is the space clean? By this I mean both physically and energetically. Obviously a dirty floor can detract from your practice as it is unpleasant to inhale dust motes or to slip on clothes strewn about so a little broom work can really improve your experience. But also is it energetically clean? Do you have any negative associations with that spot? Is it comforting to sit and meditate in or do you feel distracted whenever there? I have a friend that does energy work who, before each practice, performs a brief energy cleaning ceremony. She does this by simply slicing her hands through the air around the space and then sweeping the air away with her arms, in so doing moving any stale energy and creating space for new fresh energy to fill the void (an out with the old in with the new approach). This may seem a little hokey for some but you might be surprised what happens when you do it.

Overall, you are the best judge of what you need in a home yoga space. These are just three recommendations that I've found useful at my house, so experiment and play to make your yoga spot your own.

Namaste,

Patrick