Pranayama by Pattabhi Jois

You might have seen my earlier post with all the old Ashtanga 'cheat sheets', all those early Ashtaga sequence sheets were from an old Ashtanga (teaching) materials file of Derek and Kristina Ireland's that Kristina gave me access to hunt through while I'm here practicing at her Summer shall in Rethymno, Crete.

I also came across this Photocopy, Pranayama by Pattabhi Jois, look familiar? It should, it's the same Pranayama, word for word, that we find in Lino Miele's Ashtanga Yoga.

On the left the Pranayama by Pattabhi Jois photocopy from Kristina's old Ashtanga file, on the right the first page of the pranayama section from Lino's Ashtanga yoga book.

Now my own copy of Lino's first book Ashtanga yoga (Primary and Second) as well as his New Primary to Advanced B are on a boat to Japan so I can't check how they are presented (UPDATE: just found an old post of mine below where I reproduce all five pages of the Pranayama pages from Lino's now hard to find first book).

Lino does point out that everything in his book is direct from Pattabhi Jois, checked and double checked over several discussions but what of this, was it originally an article by Pattabhi Jois translated into English? What of the page numbers Page 1-4, is it taken from another book? what Ashtanga book would put the Pranayama section right at the beginning?

Jean Claude-Garnier might have the answer of course, notice the stamp on each page, bottom right. Jean Claude Garnier is responsible for all those excellent interviews with Pattabhi Jois on Guy Donahaye's Ashtanga Shala NYC site.

***

Turns out I put up a post on this recently that includes the pranayama sheets from Lino's first (hard to find now) book as well as my own (hopefully clearer )layout of the pranayamas, here's the full post, useful perhaps.

And an UPDATE, David Garrigues I saw this week has released his Ashtanga Pranayama DVD as a download series on Vimeo, here's the link and info.

http://vimeo.com/ondemand/17936/101858913

My earlier Ashtanga Pranayama post

Pattabhi Jois' Pranayama in Lino Miele's 'Ashtanga Yoga'. Clearer layout and practice sheets.

Pattabhi Jois' Ashtanga Pranayama as found in Lino Miele's book, 'Ashtanga Yoga'.

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/

Krishnamacharya (Pattabhi Jois' teacher) teaching pranayama

The First Pranayama

(Recaka-Kumbhaka- pranayama or Puraka-kumbhaka-pranayama

Sit in padmasana making spinal chord erect,

expanding the chest

sit facing the east.

--------------------------------------------------------------------------------

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)

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

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

finish

*

Pattabhi jois leading Richard Freeman through pranayama

Practice sheets

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

http://www.amazon.co.uk/Astanga-Yoga-2nd-3rd-Series/dp/B0015C5FUW