Pattabhi Jois' Ashtanga Pranayama as found in Lino Miele's book, 'Ashtanga Yoga'.
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| Pattabhi Jois |
Unlike the asana vinyasa descriptions, I've tended to find the presentation of the Pranayama instructions in Lino's book confusing and difficult to follow. I've been meaning to lay them out in a clearer, step-by-step, easer to follow form for years.
This was intended for my own use but thought I might as well share it with anyone else interested.
See the Pranayama page at the top of the blog for more on pranayama and different variations of the Ashtanga pranayama sequence, Derek Ireland's CD is my favourite.
My own Pranayama practice tends to be just as I was taught by Srivatsa Ramaswami, based on the use of a pranayama mantra.... but I still like to explore, especially the different variations of the Ashtanga pranayama sequence.
Print out practice sheets at bottom of post.
(please let me know if you pick up on any errors)
NOTES: Lino relates Pattabhi Jois talking about building up to 20 and 30 second kumbhaka's (breath retentions) here, this is a gradual process and should be undertaken over several months however easy it may seem at first (it's gets more challenging after a number of repetitions/rounds, as well as kumbhaka after both inhalation and exhalation). Start with 2 second kumbhaka's build upto five over a week (or four) and settle there for a month or so before adding on a second at a time.
Pattabhi Jois mentions engaging Jalandhara bandha for the puraka kumbhaka ( after inhalation) , engage the neck lock fully and then swallow at the end of the inhalation.
In my own pranayama practice I include a 20 second kumbhaka after the inhalation while mentally reciting the pranayama mantra (see my pranayama page). My kumbhaka after exhalation is five seconds. I tend to do, 20, 40 or 80 rounds. Personally I've never felt the need to go beyond that.
If you have high blood pressure or any other condition that concerns you it is of course wise to discuss a pranayama practice with a knowledgable doctor.
Here's one interesting article to be going on with (another article/study may of course refute every point made).
Nisshesha rechaka pranayama offers benefits through brief intermittent hypoxia
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3361916/
My own Pranayama practice tends to be just as I was taught by Srivatsa Ramaswami, based on the use of a pranayama mantra.... but I still like to explore, especially the different variations of the Ashtanga pranayama sequence.
Print out practice sheets at bottom of post.
(please let me know if you pick up on any errors)
NOTES: Lino relates Pattabhi Jois talking about building up to 20 and 30 second kumbhaka's (breath retentions) here, this is a gradual process and should be undertaken over several months however easy it may seem at first (it's gets more challenging after a number of repetitions/rounds, as well as kumbhaka after both inhalation and exhalation). Start with 2 second kumbhaka's build upto five over a week (or four) and settle there for a month or so before adding on a second at a time.
Pattabhi Jois mentions engaging Jalandhara bandha for the puraka kumbhaka ( after inhalation) , engage the neck lock fully and then swallow at the end of the inhalation.
In my own pranayama practice I include a 20 second kumbhaka after the inhalation while mentally reciting the pranayama mantra (see my pranayama page). My kumbhaka after exhalation is five seconds. I tend to do, 20, 40 or 80 rounds. Personally I've never felt the need to go beyond that.
If you have high blood pressure or any other condition that concerns you it is of course wise to discuss a pranayama practice with a knowledgable doctor.
Here's one interesting article to be going on with (another article/study may of course refute every point made).
Nisshesha rechaka pranayama offers benefits through brief intermittent hypoxia
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3361916/
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| Krishnamacharya (Pattabhi Jois' teacher) teaching pranayama |
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The First Pranayama
(Recaka-Kumbhaka- pranayama or Puraka-kumbhaka-pranayama
Sit in padmasana making spinal chord erect,
expanding the chest
sit facing the east.
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Preparation
Part I
Inhale (puraka) and exhale (recaka) both nostrils - slowly, fully
remember your teacher, your own personal God
Part II ( with bandhas)
Do full Puraka and full Recaka
afterwards one must do mulabandha and Uddiyanabandha
maintain bandhas
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Part III (with Kumbhaka)
Again do a slow and full (dirgha) Puraka and Recaka.
Then one must do Kumbhaka (retaining the breath) for as long as comfortable.
Recaka (exhalation) with Kumbhaka
Slowly Puraka
Slowly Recaka
Kumbhaka (20 seconds)
repeat three times
Puraka (inhalation) with kumbhaka (engage jalandhara bandha)
Slowly Puraka
kumbhaka (30 seconds)
slowly Recaka
repeat three times
Part IV
reckaka and puraka (without kumbhaka)
repeat five times
NB: In this pranayama if the recaka- kumbhaka is done for 20 seconds then puraka kumbhaka is done for 30 seconds i.e. 2:3 ratio
*
The second pranayama
Puraka-Recaka-pranayama (kumbhaka after both recaka and puraka)
--------------------------------------------------------------------------------
Preparation
Part I
Inhale (puraka) and exhale (recaka) both nostrils - slowly, fully
remember your teacher, your own personal God
Part II ( with bandhas)
Do full Puraka and full Recaka
afterwards one must do mulabandha and Uddiyanabandha
maintain bandhas
-----------------------------------------------------------------------------------
Part III
slowly puraka
kumbhaka (as many seconds as comfortable)
recaka (slowly, comfortably)
kumbhaka
puraka- kumbhaka
recaka- kumbhaka
repeat three times
puraka-kumbhaka
recaka-kumbhaka
Part IV reckaka and puraka (without kumbhaka)
slowly puraka
slowly recaka
repeat five times
*
The Third pranayama
(nadi shodana)
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| Krishnamacharya |
Samavrtti and Visamavrtti pranayama or Anuloma and Viloma pranayama
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Preparation
Inhale through both nostrils
Do sankha-mudra ?
(does he mean vishnu mudra below, the usual mudra for nadi shodana)
close right nostril (with tip of thumb high up on nostril), exhale left nostril
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Part 1 - Samavritti pranayama
close left, inhale right
Kumbhaka
( as many seconds as is comfortable)
close right, exhale left
kumbhaka
(same length as in recaka-kumbhaka above)
inhale left- kumbhaka
(Same period of time)
exhale right - kumbhaka
inhale right - kumbhaka
exhale left - kumbhaka
inhale left - kumbhaka
exhale right - kumbhaka
inhale right - kumbhaka
exhale left - kumbhaka
---------------------
moving into
Part II Visamavrtti pranayama
inhale right - kumbhaka
.
exhale right - kumbhaka
inhale right - kumbhaka
exhale right - kumbhaka
inhale right - kumbhaka
exhale right - kumbhaka
inhale right - kumbhaka
switch
.
exhale left - kumbhaka
inhale left - kumbhaka
exhale left - kumbhaka
inhale left - kumbhaka
exhale left - kumbhaka
inhale left - kumbhaka
exhale left - kumbhaka
inhale left - kumbhaka
finish with...
exhale right - kumbhaka
inhale right
exhale left
*
= 26 Recaka-Kumbhaka and puraka-kumbhaka
same number of both
bandhas as proscribed in first three pranayamas
One can increase the number of seconds by practice
*
Bhastrika pranayama
(Bellows breath)
Sit in padmasana in erect position
inhale (fully),
tighten Mulabandha, draw up diaphragm (uddiyanabandha)
5x long, slow, full inhalation and exhalation
full inhalation
hold feet (which are in padmasana ) such that the heels press both sides of navel
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| Krishnamacharya ( you could hold the feet from the front) |
exhale rapidly and inhale rapidly ( like a bellows pressed by a smith)
When you feel tired or exhausted
exhale fully
then
inhale fully
kumbhaka ( as long as is comfortable)
exhale slowly
inhale deeply
Repeat bhastrika
When you feel tired or exhausted
exhale fully
then
inhale fully
kumbhaka ( as long as is comfortable)
Repeat bhastrika
When you feel tired or exhausted
exhale fully
then
inhale fully
kumbhaka ( as long as is comfortable)
after this, (the third time)
exhale
inhale
Practice sheets
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See also
My Pranayama page inc. Srivatsa Ramaswami/Krishnamacharya approach as well as Tim Miller's presentation of the Ashtanga Pranayama sequence
http://grimmly2007.blogspot.co.uk/p/pranayama.html
My post on Derek Ireland Ashtanga Led Primary CD and Pranayama CD
http://grimmly2007.blogspot.co.uk/2012/04/derek-ireland-ashtanga-led-primary-cd.html
My post on Manju Jois' pranayama videos- Pranayama techniques
http://grimmly2007.blogspot.co.uk/2013/08/manju-pranayama-techniques-and-some.html
My Preview / Review : David Garrigues' Vayu Siddhi, Pranayama DVD/book set
http://grimmly2007.blogspot.co.uk/2013/06/preview-review-david-garrigues-vayu.html
My post on Manju Jois' pranayama videos- Pranayama techniques
http://grimmly2007.blogspot.co.uk/2013/08/manju-pranayama-techniques-and-some.html
An introduction to pranayama from Sharath
http://www.youtube.com/watch?v=NrKOGElIeUw
Here are the original instructions from Lino Miele's book Ashtanga Yoga from which the instructions above are taken.
Lino's first book seems to be increasingly difficult to find (but see his website link below) however, Lino's new book, The Yoga of Breath covers Primary to 3rd series series and with much more besides. I'm assuming it contains this same treatment of pranayama.
The book is now available in Italian and English.
from Lino's website http://www.linomiele.com
This book is the result of Lino's more than 20 years of passionate Ashtanga yoga practice and the fruit of 10 years of profound research into the vinyasa method under the guidance of his guru, Sri K. Pattabhi Jois. The 1st through 4th series are illustrated and explained in the vinyasa context. Approximately 360 pages with more than 200 photos Pages: 364
and here on Amazon.com
*
My Pranayama page inc. Srivatsa Ramaswami/Krishnamacharya approach as well as Tim Miller's presentation of the Ashtanga Pranayama sequence
http://grimmly2007.blogspot.co.uk/p/pranayama.html
My post on Derek Ireland Ashtanga Led Primary CD and Pranayama CD
http://grimmly2007.blogspot.co.uk/2012/04/derek-ireland-ashtanga-led-primary-cd.html
My post on Manju Jois' pranayama videos- Pranayama techniques
http://grimmly2007.blogspot.co.uk/2013/08/manju-pranayama-techniques-and-some.html
My Preview / Review : David Garrigues' Vayu Siddhi, Pranayama DVD/book set
http://grimmly2007.blogspot.co.uk/2013/06/preview-review-david-garrigues-vayu.html
My post on Manju Jois' pranayama videos- Pranayama techniques
http://grimmly2007.blogspot.co.uk/2013/08/manju-pranayama-techniques-and-some.html
An introduction to pranayama from Sharath
http://www.youtube.com/watch?v=NrKOGElIeUw
*
Pattabhi Jois leading Richard Freeman in pranayama