Viloma Krama - Stair Step Breathing

Here are my notes about the exploration of Viloma Pranayama on pages 180-183 in the book Prana and Pranayama by Swami Niranjananda Saraswati,  This practice has been taught to me twice in person.  I was first introduced to Stair Step Breathing in a Kundalini inspired meditation class for Joy at The Den (a meditation studio in Los Angeles).  I don't remember what the Kriya was called.  I was next introduced to the practice in Life Force Yoga training at Soul of Yoga in Encinitas by Amy Weintraub.  She recommends this practice for students who have difficult with breathing exercises and pranayama.  She says if you are working with tamas practice in a supine position and if you are working with rajas practice in a seated position.  I have used the practice with students.  I even introduced it to a student this weekend with anxiety and breathing problems and she has reported back to me that she loves it.

TECHNIQUE 1 - INTERRUPTION OF INHALATION

Instructions:

Lie down in Shavasana or sit in any comfortable position. Relax the whole body and practice breath awareness for a few minutes.

Begin inhalation with a series of short pauses: inhale-pause, inhale-pause, inhale-pause.  Continue this until the lungs are full.  The diaphragm and abdomen should remain firm after each pause.

Imagine you are breathing up a set of stairs.

On the completion of the interupted inhalation, exhale smoothly and slowly until the lungs are empty. Do not strain.  Practice 11 rounds, the relax and breath normally.

My observations:

I did the practice supine.  In the beginning I had a hard time with the little steps of air coming in but after about 7 rounds it smoothed out.  I did the suggested 11 rounds.  I felt very relaxed at the end.  My exhales were very long and smooth.


TECHNIQUE 2 - INTERRUPTION OF EXHALATION

Intructions:

Practice in the same way but this time the inhalation is smooth and full

The exhalation is interrupted by a series of pauses until the lungs are completely empty.

The number of pauses depends on the individuals capacity.

Practice 11 rounds and then relax and breath normally.


My observations

I liked the first practice better because I found it to be more relaxing.  My breath capacity on the inhale became very large during and after the practice.  I practiced in a supine position.



TECHNIQUE 3: INTERRUPTION OF INHALATION AND EXHALATION

Intstructions:

The practice combines interrupted inhalation and exhalation.

Inhale with a series of pauses until the lungs are full. Then exhale with a series of pause until the lungs are empty.

Try to control the abdomen but do not force.

Take a normal respiration between each round/

Practice 11 rounds.

My observations:

I don't remember doing this practice before taking a normal breath between rounds.  This practice is difficult more me. It took me about 7 rounds before I felt like I was doing it correctly.  In the beginning I was paradoxically/reverse breathing which is something I have been working a couple years to get out of.  After a lot of focus I was able to get out a paradoxical breathing into a normal breathing pattern meanwhile when I inhale the belly rises and when I exhale the belly falls.

PRANA VIDYA – 1st Class – Awareness of Pranamayakosha

I put this Prana Vidya workshop together and taught it at the Yogi Tree last month.  I had 13 people come which is a great turn out for the Yogi Tree.  My class was a mixture of the pranayamas I learned in Calcutta and Satyananda practices. People told me they loved the Calcutta Pranayamas and found them extremely meditative.

I have been working with the Calcutta Breathing exercises since I learned them in February and I love them.  They are calming, revitalizing and rejuvenating.  The have been integrated into my yoga practice.  I am so happy to know them.

The other practices I have used for many years.  Prana Nidra is new to me.

Here is the description for the class:

Prana vidya is a progressive and systematic set of breathing exercises by which we acquire knowledge of the aspect of consciousness known as prana, the life force that permeates the entire body. The focus of prana vidya is to awaken and manipulate the breath consciously. As the practitioner develops subtle awareness of the breath s/he is able to perceive and gain knowledge of the nature of the prana, which in turn leads to new dimensions of awareness, understanding and total heath. 

Prana vidya focuses both the expansion of consciousness and the awakening of prana. This is a transformative practice done both seated and lying down. Prana vidya is an important step in the journey toward self-realization and wholeness. Live gong will be played during many of meditations. Please wear comfortable clothing

This is what I handed out

“Prana is also the energy that circulates through the body and regulates all bodily functions. Since prana is the fundamental life force that animates and sustains our physical being, there is a direct relationship between the free flow of prana in the body and physical health. Where there is a blockage in the flow of energy, there are also possible blockages in the physical systems that are sustained by that energy. If energy is blocked in the throat, for example, it is likely that the reduced flow of circulation and nutrients to this area could result in any number of related conditions, such as improper functioning of the thyroid.

Prana is distributed throughout the body through a series of channels, called nadis, of which there are said to be 72,000. There is a main channel within the spine, called sushumna, and two secondary channels on either side, called ida and pingala. The seven energy centers, or chakras, could be likened to lakes through which prana energy flows and is stored. Blockage within any of the channels or within the energy centers is related to imbalances at the physical,emotional, and spiritual levels.
Understanding the flow of prana is experiential rather than theoretical. It is through directly sensing the flow of prana that we begin to see its full potential. This potential includes the science of pranic healing, called pranavidya, which literally means “knowledge of prana.”
As we learn to sense and direct the flow of prana within the body, we can channel it to areas where it is especially needed, use it to remove blocks in the flow of prana and, at an advanced level, use pranic energy for healing others both locally and at a distance. This pranic healing is one of the traditional Indian healing systems and has some similarities to Reiki, which is well-known in our culture.

Prana is intimately linked to the breath. The breath is both a major source of prana and serves as a vehicle for regulating the flow of prana throughout the body. For this reason, the science of breath is called pranayama, the channeling or expansion of prana. In fact, the Sanskrit word pranayama can be translated in two different ways:

 PRANA + AYAMA = expansion of the life force.
 PRANA + YAMA = controlling, channeling of the life force.

Though the breath is a major source of prana, other important sources are: sunlight, water (especially the ocean), live foods (such as fresh vegetables), living in natural habitats with abundant foliage, and being in the presence of enlightened masters who have a supercharged supply of prana. All of the yoga practices, including asana, bandha, mudra, and especially pranayama, are designed to promote the increase and distribution of this supply of life force energy throughout our entire being. This energy of prana also plays a vital role in spiritual transformation and the evolution of consciousness.
Nature is a vital source of prana and combining our yoga practices with exposure to the five elements multiplies the beneficial effects.” – Joseph Le Page

"Prana Vidya is an advanced yogic practice distilled from the classical traditions and developed in the Satyananda Yoga system. It involves a deep exploration of prana,the life force,and develops the ability to channel this under-lying principles of existence.Not only does the practice allow access to subtle levels of consciousness,but it is also an effective healing method."

Here is the sequence

STANDING – 15-20 minutes (From the Ghosh Lineage Breathing Exercises
- Standing Deep Breathing
- Standing Deep Breathing in through nose out through mouth
- Standing Deep Breathing in quick inhalation and exhalation through the mouth
- Yoga Breathing’
- Deep Breathing Side and Front
- Deep Breathing with Chest Expansion
- Blowing
- Deep Breathing with Folded Hands
- Deep Breathing with Shoulder Blades
- Deep Breathing with Twisting
- ½ Moon Breathing

SAVASANA – 5 minutes (with gong)

SEATED – 20 to 30 minutes
- Belly Breathing
- Dirgah Pranayama
- Ujjayi
- Nadi Shodhana
- Chandra Bhedhana
- Sheetkari
- Sitali
- Bhramari
- SAVASANA – 5 minute with gong

UJJAYI ON BELLY

SEATED AGAIN

WHOLE BODY BREATHING
a) Full Body Breathing (Balloon Breathing) Feel the whole body gently expand on the
inhalation like a soft balloon, as if breathing through every pore. On the exhalation,
soften the body back in toward its center.

Third Eye Breathing
Inhale through the third eye (ajña chakra) at the center of the forehead and expand
the whole body as in Balloon Breathing, or direct the energy to a particular part of the
body as that needs healing. Be careful not to tense or strain the head, neck, or
eyes in any way. This breath is subtle and unforced. If any strain or headache occurs,
return to the previous breathing techniques.

Third Eye to Heart Breathing
Bring prana from ajña to anahata on the inhalation and from anahata to the affected
body part on the exhalation.
.
 Third Eye Activation Breathing
Inhale through the third eye at the center of the forehead and expand the whole body
as in Balloon Breathing, carrying the breath and prana out into the whole body or into a
specific body part. On the exhalation, draw the breath back into the third eye, charging
it with energy.

Cell Breathing
Breathe in through the center of the cells. Feel as if the breath originates from the
very center of each cell of the body. On the exhalation, rest the breath back into the
center of the cell.

BHRAMARI – LIE DOWN
SAVASANA – 5 minute

COME TO STANDING
STANDING
b) Front to Back
Like Side to Side, but divide the body between front and back.  Notice the feelings and sensations on front side of the body. Notice any colors that appear with the breath and energy. Now, change your focus to the back side of the body and experience sensations and color there. Compare the two sides of the body.

SITTING
BREATHING INTO THE PLANES OF THE BODY
a) Side to Side
Divide the body down the middle from left to right. Practice Ujjayi on just the right side of the body. Notice the feelings and sensations on this side of the body. Notice any colors that appear with the breath and energy. Now, change your focus to the left side of the body and experience sensations and color there. Compare the two sides of the body.

b)  SAVASANA
c) Top to Bottom
Like Side to Side, but divide the body between top and bottom.

SAVASANA
d) Alternate Nostril Body Breathing
Inhale up through the left side of the body through the left toes, the left fingers and palm, and left nostril. Notice the color of the breath and energy as it ascends up the left side of the body. Take the body feeling over to the right side of the body and exhale down through the right nostril, right hand and palm, and sole of the right foot. Notice the color of the breath and energy on the exhalation. Continue breathing from side to side. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of the breath at the end of the exhalation.


e) Front to Back Body Breathing (Microcosmic Orbit)
Inhale up from the pelvic floor to the crown of the head. Notice the color of the breath and energy as it ascends up the front of the body. Exhale down the back of the body, taking energy into the pelvic floor and charging this area with prana. Notice the sensation and color of the prana as it descends down the spine. On the next inhalation, continue the cycle back up the front of the body. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of the breath at the end of the exhalation.- Psychic Alternate Nostril Breathing

PRANA NIDRA with Gong

Breathing Exercises - Ghosh Lineage

These are some amazing breathing exercise I learned in Calcutta at the Ghosh College. I am using them when I am teaching and practicing them. I made these cards on my dorm bed in Calcutta.  These breathing exercises are done first in the class or private session.  Choose 1,2 or 3 to use.

I used all of them for my Prana Vidya class a few weeks ago.

Deep Breathing - Normal
In and Out of the Nose
Arms by the side
Relaxed Stance

Abdominal Breathing
Inhale stomach rises, exhale stomach falls
press finger into navel
good for constipation

Deep Breathing - Normal
(inhalation through nose, exhalation through mouth with ha brath

Yoga Breathing
Palms Face Each other
2 sets of ten

Deep Breathing - Front
Palms Face Down the entire time
Breathing through the nose

Deep Breathing - Side
Palms Up on Inhale
Palms Down on Exhale

Deep Breathing with Chest Expansion and Calf Raises
Exhale Palms close together feet on the floor
Inhale on Tippy Toes arms wide

Standing Deep Breathing
Different from Bikram Breathing - head does not go back
Breathe in and Out of the Nose
No "Ha" Breath like in Bikram

Quick Inhalation and Exhalation
Arms can be by the side or Hands on the Belly
Breath is in the Chest
Good for Snoring

Deep Breathing with Chest Expansion
Like you are flapping the arms
Breath in and out of the nose

Blowing
Checks are big when you blow out
Good for Asthma and Lung Problems
Leave room in fist for air to go through
Inhale through nose and exhale through fist