THE YOGA PAGES
Rara Avis presents:
DUNDAAL
Breath training, Yoga, Marial Arts, Sound Healing
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"Rara is a master, absolutely unique, and his work reintroduced me to the poetry and warrior power of my body." Wil Wilkinson, Hidden Springs Wellness Center, Ashland.
~ BREATH AWARENESS ~
Below you will find a brief summary
of breath awareness and yogic philosophy.
There are also instructions for a 20-30 minute 'Basic
Breath Training' series that is very helpful in supporting the
natural functions of the body, mind and spirit.
Becoming
aware of how you breathe, and then improving upon it, is one of
the helpful keys to life. Awareness comes from regular practice
of breathing exercises, and from understanding the various aspects
of deep breathing and how this affects the body. As infants we
instinctively knew how to breathe in a deep relaxed fashion. Prolonged
rhythmical breathing is in many ways like building a bridge between
our conscious and subconscious thoughts. Over time this practice
allows us to re-connect with our own intuition and instinct, which
promotes new healthy patterns of overall body function.
If you ever find an infant breathing deeply while lying on their
back, you will see their belly raise, abdomen pushing forward
and out as they breathe in. While still rising the bottom portion
of the lungs and rib cage begin to separate and expand to both
sides, followed by a rise in the upper chest and shoulders to
complete the in breath. Exhaling goes in exactly the same order,
but the action is reversed. Belly goes back and in, lungs collapse,
chest and shoulders drop. When done in a complete fashion, seamlessly,
the pattern mimics wave motion. This wave motion helps to bring
much needed oxygen to all parts of the lungs, providing our body
with the basic energy it needs to function properly.
Breathing
that is deep enough to support all body functions is called aerobic,
while inadequate breathing is called anaerobic.
· Aerobic living allows your body to burn glucose (blood
sugar) as a source of fuel, promoting proper immune function,
and efficient cellular metabolism.
· Anaerobic living causes your body to burn glycogen due
to a lack of oxygen being carried to the muscles.
Your nervous
system requires two thirds of your glycogen to function properly.
If the muscles use this for fuel, then your blood sugar drops
resulting in fatigue, and lack of motivation. The processing of
glycogen also produces lactic acid, which, if the muscles still
don't have sufficient oxygen, will accumulate and cause the typical
post work soreness and muscle pain.
· There are approximately 75,000,000,000,000 individual
cells in the human body, each one requiring oxygen for its metabolism.
The human breathing apparatus and lymphatic system is designed
specifically to accommodate this need.
· Learning how to use your breathing apparatus as it was
designed is a fundamental step in the process of healing and maintaining
good health.
· Training your metabolism to be aerobic is key to rejuvenation.
· Pranayama (breath training) and Yoga help to develop
an aerobic lifestyle of breathing, moving and being that can be
applied to the rest of your life.
The average adult breathes approximately 10, 000 liters of air
per day. By increasing lung efficiency and blood circulation it
is possible to absorb and distribute more oxygen from that air.
By increasing the amount we breathe by only 5% the state of our
health would be greatly improved. Breath training accomplishes
this and more.
Pranayama
The technical name for breath training in Yoga is Pranayama, which
literally translates as control of the vital energy (prana). The
vital energy itself is absorbed directly into the nervous system
through the olfactory bulb and its thousands of nerve endings.
This bulb is located inside the nose and is what also allows you
to smell. For this reason most Pranayama is done by breathing
in and out through the nostrils, as breathing through the mouth
bypasses this function.
This function of breathing through the nose is still largely unknown
or unrecognized in Western medicine or physiology. The olfactory
organ, according to the West, is primarily for smelling and has
no other purpose. Why there are two nostrils is not well understood.
In the science of Yoga each nostril is a different channel for
prana, that is to say that the energy flows to different parts
of the central nervous system, creating a kind of polarity referred
to as the Sun and Moon currents. The positive Sun currents (right
nostril) charge up the sympathetic nervous system (pingala) while
the negative Moon currents (left) charge up the para-sympathetic
system (ida). The solar currents stimulate action, while the lunar
currents lead to relaxation.
Another function of breathing through the nose is that of biofeedback.
The nose has the capacity to sense not only the air coming in
but also going out, picking up information about what is going
on in the lungs and body, what kinds of toxins are being eliminated
etc.
As an observation, note how often your breathing is shallow when
you have not been paying attention to it. Each time you catch
yourself - take a couple of deep breaths.
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~ YOGA AND THE CHAKRAS ~
This
is an introduction to how Yoga approaches the development and
evolution of the nine major Chakras. Traditionally in Hindu philosophy
and physiology the Chakras are energy vortexes, or sacred wheels
that connect us with all that is. Finding accurate information
about how the Chakras function is difficult because of their sacredness
in Hindu tradition. My yoga teacher David Goulet has journeyed
to India, Egypt and Central America in search of a better understanding
of the Chakras and of Yoga in general. The Hindus, Egyptians and
Mayans all practiced various forms of Yoga and used the Chakras
as a model for health and well being and as a tool for integrating
all levels of conscious activity.
In more recent times technology, and its tools have given us further
insight into the nature of the Chakras. The Chakras seem to coincide
with specific resonance points within our central nervous system.
Sounding the proper frequencies in close proximity to the body
cerates a sympathetic vibration between the source and the Chakra
point. In short, the right type of sound can actually help you
to feel where your Chakras are, allowing you to better focus on
the energy that resides there.
Learning the various forms of yoga with an understanding of their
respective focus gives the yoga student direct experiential knowledge
of these different energy centers or resonance points.
Hatha Yoga is currently the most popular form of Yoga being taught
in the West. It consists of physical postures and movements designed
to stimulate and rejuvenate the cells in our bodies. It creates
a foundation for understanding our physiology, and how the various
glands and organs function, or malfunction depending on the case.
We learn how to influence the function of these glands and organs,
how to eat properly, how to detoxify, how to strengthen, etc.
This type of Yoga empowers the 1st Chakra - Muladhara, which is
located just above the anus near the sphincter muscle.
Gnana Yoga has as its focus our emotional well being. Through
the application of different relaxation techniques, and introspective
methods we learn to better understand our actions and reactions
in the social world around us. The techniques teach us to withdraw
the senses from the outer world in an attempt to re-focus our
awareness on the mind. This in turn helps to create a strong sense
of inner peace and teaches you how to consciously re-direct thought
processes. Gnana Yoga opens up the 2nd Chakra - Swadhistana, which
is located just below the navel.
Pranayama Yoga begins by learning the art of breathing, and from
there moves into various techniques aimed at rejuvenating the
nervous system through controlling the flow of energy in the nerves.
Many of the techniques in Pranayam are combined with other forms
of yoga. Hatha yoga for example is based on coordinating movement
with breath, so pranayam techniques are employed to support the
poses. Pranayam is also used to induce deep states of relaxation
and meditation, and can even be used to leave the body. This type
of yoga develops the 3rd Chakra - Manipura, which is located between
the navel and the solar plexus.
Karma Yoga is a more subtle study of the laws of cause and effect
as they apply to our personal life. In essence it is a study of
how we have created the situation we are in now and subsequently
look at what we would like to create in our upcoming years. Techniques
involve self-analysis of thoughts, emotions and feelings, leading
to insights about where it all comes from and how to change to
undesirable aspects. In practice it comes down to being helpful
and compassionate with everyone, performing selfless acts thereby
creating positive karma. Karma Yoga unfolds the 4th Chakra - Anahata,
which is located above the solar plexus at the mid-chest.
Raja Yoga may be more commonly known as the yoga of the mind,
and that it is. Here we find many methods of working with the
mind though creative visualization and use of verbal and vocal
processes. There is a lot of learning about the functions of the
mind followed by skillful use of mind energies to achieve certain
results within the body; as in healing, or manifesting your dreams.
Meditation practices that take you out of the normal world to
explore the inner world are a large part of this Raja yoga. This
awakens the 5th Chakra - Vishuddha, which is located at the center
of the neck.
Yantra Yoga has to do with the structure of the mind, energy and
time. One of the least known forms of yoga, it is like a study
of cosmic geometry (mandala) and mathematics as in the measurement
of time and the biorhythms of the Chakras. It involves numbers,
symbols and color, leading to an understanding of how these influence
the mind; while through the time cycles a personal calendar can
be made to help us see how the energies are affecting us by the
day, month, year, etc. This type of yoga opens up the inner eye,
6th Chakra - Ajna, located at the center of the forehead.
Mantra Yoga is an intricate study of sound and its influence on
energy, on the mind, and on the external world. More than just
chanting of certain sounds, this goes more deeply into the essence
of what sound is as vibration, what types of sounds affect which
area of the body and mind. Then comes the application of certain
sound formulas to create certain desired results. Fundamentally
it comes down to the reality that all is energy and that energy
is in a state of vibration - vibration is sound. This opens the
7th Chakra - Sahasrara, located at the crown of the head.
Laya Yoga involves concentration techniques to move energy in
certain ways for the purpose of awakening dormant forces to be
used along the evolutionary path. These forces are somewhat magical
in their nature and should only be used by an adept for dharmic
purposes, healing or helping others along their spiritual path.
Other names by which this yoga is known are Kundalini and Tantra.
Knowledge about the Chakras in general is contained in this realm
of yoga, which opens the 8th Chakra - Narayanana, the planetary
Chakra.
Bhakti Yoga is the study of the oneness of the universe; of how
it all fits together into a pattern allowing us to see that the
universe is unfolding with intelligence, beauty and purpose. Through
a study of the energy fields we eventually come to a realization
that the energy, which makes up the stars and planets, the heat,
the light etc. is the same as that which makes up our own bodies.
With this understanding we can go with the flow and trust that
we fit in there as part of this unfolding process as well. Bhakti
is more than a philosophy of oneness as it utilizes the other
forms of yoga in bringing about a heart felt Realization of this
truth. This form of yoga is our Galactic yoga, the 9th Chakra
- Brahmananda.
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~
BASIC BREATH TRAINING ~
This routine is most effective if done daily and can take between
twenty minutes to half an hour. If every day is not something you can commit to, make a weekly commitment
of two routines or more. Loose
comfortable clothing is recommended, as is bare feet and a surface
suitable for prolonged kneeling.
Make sure the room you are in has lots of fresh air circulating
through; ideally the postures are done outside in the warm sunshine.
As a precautionary note to anyone who suffers from high blood pressure,
heart and lung problems, nervous disorders, etc., and to women
during pregnancy or menstruation, these exercises are safe and
effective when done with care and attention.
If any pain or discomfort is experienced, please do not
over exert yourself. Breathe slowly, and completely, be aware of
your limits.
The following routine separates the breathing apparatus into three
distinct areas or regions: abdominal, mid-chest, upper-chest
and shoulders. After
learning all three regions separately they are re-united into
the complete breath, which is also referred to as the wave
breath. Separating
the breath into parts increases strength and efficiency, while
uniting them increases overall volume of air intake into the lungs. This in turn raises blood oxygen levels and
satisfies your metabolic needs at a cellular level!
Some routines begin with a five to ten minute period of sitting
still, and breathing normally.
This meditation time is optional and becomes easier as
you practice breath training daily.
ADHAM PRANAYAM; abdominal breathing. In this form of breathing air is drawn in to
the lower lungs causing the abdomen to bulge out like a balloon. The downward motion of the diaphragm muscle
pulls air in, the upward motion pushes air back out. When air is expelled the abdomen is pulled in as well, the navel
being drawn towards the spine so as to squeeze the last of the
air out. This movement of the diaphragm provides a massage
for all the digestive organs in the lower torso, stimulating better
circulation, digestion, elimination and healthier sexual functions. Many physical disorders that occur below the
rib cage can be healed with this simple form of breathing in combination
with various asanas (postures) and a proper diet.
·
Sit in Vajrasana, the thunderbolt position; sitting up on heels, back is held straight,
head up. This pose is
excellent for isolating the three breath regions.
·
Begin Adham pranayam, (abdominal breathing),
by moving the diaphragm down and up, extending to through the
fullest range of motion possible.
·
Sapurna shashasana, the ˝ rabbit. From thunderbolt pose lean forward until your
elbows come to the floor directly in front of the knees. The head is held up, shoulders are brought
down to compress the chest and force the breath down into the
lower lungs. Focusing on the pressure against the thighs,
breath in and out 9-10 times, then rest.
·
Purna shashasana, the full rabbit. Here the hands are placed on the floor in front
of the knees, arms and back are straight, head is up, and shoulders
are pressed down. Breathing
here is directed to both the lower and middle sections of the
lungs.
·
Stand up; shake the looseness from your legs and arms.
MADHYAM
PRANAYAM; mid-chest breathing. Movement of
the lungs is controlled and isolated to promote sideways motion
of the rib cage. Pulling
the rib cage apart allows oxygen to completely surround the heart;
expelling air is a squeezing motion that can be aided by placing
hands on rib cage and pushing inward. Stimulating this area of breath helps to clear
the heart of any deposits, and stimulates immune function via
the thymus gland. The
circulation of lymph through the body is carried on partly by
movement of the heart and arteries, but mostly by the expansion
and contraction of the mid-chest. With this breathing there is also a slight massaging effect of the
upper digestive organs, the stomach, liver, gall bladder, and
pancreas.
·
Sit in Vajrasana, the thunderbolt position.
Practice Madhyam pranayam so that the rib cage opens
out to the sides.
·
Vyagra asana, the tiger pose is done on all fours.
Breath is taken in as back is bent downwards and the head
brought up. Care should
be taken to begin the back bend from the tail bone/sacrum area.
Exhalation begins by dropping the head and hollowing out
the torso, pushing right up through the shoulders and hips to
create and archway. Helps
to open up the mid-chest and strengthen the back muscles.
·
The tigress is a variation that is done by changing
the movement to the sides, exhaling to each side and inhaling
in the middle. The head
goes right around as if to look at your tail, making sure the
hips remain over top of the knees.
·
Matsya asana, the fish is done from a cross-legged
position by going back onto the elbows, hanging the head back
until the top of the head comes to rest on the floor. The chest is arched up; breathing is deep and helps to open the
rib cage even more. Be
careful of the neck, do not overextend in an effort to reach the
floor. This pose can also begin by lying on your back,
legs crossed as you slide your elbows beneath you one at a time,
then lift your chest up into the arched fish position.
·
Stand up; shake the stiffness from your legs and arms.
ADHYAM
PRANAYAM; upper-chest breathing, the air is drawn into the uppermost region of the
lungs, the clavicular lobes.
This breathing is accomplished by raising the upper portion
of the chest, and keeping the shoulders relaxed as you inhale.
As you exhale allow the chest and shoulders to drop back
down, exerting as much pressure as is necessary to get all the
air out. This benefits the upper lungs, the thyroid
and parathyroid glands, voice box, tongue, mouth and entire head
area. The brain itself is highly stimulated by this
type of breathing; light-headedness is common and can be alleviated
by slowing your breath down or by placing your forehead on the
floor in front of you.
·
The baby pose begins on all fours; the elbows are bent so that the
upper chest comes to rest on the floor.
Slide forward until you are resting almost entirely on
your upper chest. Buttocks
are high up in the air, back is arched, head is turned to the
side and weight is on upper chest. This strengthens the breathing muscles as they
are working against the resistance of body weight.
·
The cricket pose is done from thunderbolt. Breathe in, and then exhale as you drop your
torso down to your knees, arms stretching out on the floor in
front of you. Inhale as
you press up onto all fours, bringing one leg up straight out
behind you. Pause; exhale as you lower your chin to the ground, leg moving high
up in the air behind your head.
Inhale as you presses back up to all fours, leg coming
down, exhale as you drop the torso back down to the knees, stretching
the arms out in front of you.
·
Shoulder circles. Sitting in thunderbolt bring the shoulders forward and up
as you inhale, then back and down as you exhale. Repeat this motion, then reverse, inhaling back and up, exhaling
forward and down. This
exercise helps greatly to loosen the shoulders and release tension
from the entire area.
·
Maha Mudra is a movement done from the thunderbolt
position by taking a very deep breath in the upright position,
then bending forward and down while expelling air.
Hands are clasped behind the back and as you bend forward
the arms are raised up and over the head.
Head is brought to a point where the forehead comes to
rest on the floor. Be very conscious of your neck, do not over
extend when bending forward.
Pay attention also to exhaling all the air, squeezing out
as much as possible. One big problem many people have is that their
upper lungs are never completely emptied so they cannot receive
fresh air. Asthma comes
from this problem over a long period of improper breathing.
MAHATYOGA
PRANAYAM; the complete breath. This is the combination of the three different
regions of breath into one complete cycle, inhalation and exhalation,
where the lungs are both filled and emptied from the bottom
up. The abdomen is pushed out as the diaphragm
is lowered to pull air into the bottom of the lungs (ADHAM PRANAYAM);
then the rib cage is expanded to the sided, filling the mid-lungs
(MADHYAM PRANAYAM) and finally the whole chest is raised up to
pull air into the top lobes (ADHYAM PRANAYAM).
Exhalation follows the same sequence; the diaphragm is
raised back up and the abdomen is pulled in to squeeze the air
out of the bottom lobes, ribs are then pulled back in toward the
center, forcing the air up and out.
Finally the chest is dropped down, forcing the last of
the air out. Try to make a habit of breathing in this way
as it will greatly help to promote immunity, increase vitality
and deliver a sense of overall well being… you will know this
if you practice the exercises regularly from twice a week to every
day depending on your level of enthusiasm.
ADVANCED
TECHNIQUES:
·
Cleansing breath is done from thunderbolt by breathing
in through the nose and exhaling rapidly out of the mouth (accompanied
by an exaggerated slouching motion). Air is to be expelled right from the bottom of the lungs forcefully
in an attempt to clear the lungs of excess CO2. Six cleansing breaths in a row is considered
adequate for a complete exchange of fresh oxygen.
·
Breath Retention can be done at the end of any round of
breathing. Retentions
give a short pause for contemplation during exercises. When the lungs are full of air, the breath can be ‘locked’ in at
the base of the throat, allowing you to relax as you continue
to hold your breath. High
air pressure in the lungs causes the oxygen to be pushed further
into the blood stream. If the oxygen is not being used by working
muscle groups (because they are relaxed) then the oxygen can flow
freely up and into the brain causing a sensation of peace and
serenity. To practice, take three deep breaths and on
the third breath lock it in at the bottom of the throat. Relax all muscles including the neck and shoulders,
hold for two or three seconds then exhale. The more you breathe, and the cleaner your lungs get, the more you
will feel the effects of the retention.
·
Sapurna usthra asana, the incomplete camel is done
from the thunderbolt position.
Take three or four deep complete breaths, on the next in
breath rise up on the knees arms to the side, and arch backwards
while holding the breath in.
Make sure you are relaxed before you bend backwards, do
not hold long, then exhale as you return to thunderbolt.
Because this pose stimulates your central nervous system
and excites your spinal cord it is not uncommon to experience
some involuntary muscle responses. Relax, breathe through any feelings of disorientation,
hands and/or head on the ground in front of you can help remove
any unwanted sensations. If
you have a history of epileptic seizures please be careful.
·
Purna usthra asana, the extended camel is done from
the above position by reaching back to grab hold of the heels
and with the head hanging back you inhale and exhale vigorously
through the nose.
This
constitutes complete deep breathing and is the base of most of
the breathing techniques practiced in the science of Yoga, called
Mahat Yoga Pranayama.
It should be noted that if you begin these exercises by
doing them every day for a period of two to three weeks, you should
experience the subtle cleansing effects of increased blood oxygen
in some way. This can
be mild in the form of mucus coming up the throat, or can also
develop into a short cold or flu.
Do not take this the wrong way, your body is extremely
good at cleaning itself and will do so anytime there is more resources
like oxygen available. If you have trouble breathing through your
nose because of blockage, you can try salt-water nasal cleanses,
or you can compensate by partially breathing through the mouth.
Written
by David Goulet, revised by Rara Avis ©2008 Rara Avis Music
Any
questions concerning these exercises please contact Rara Avis |
