I hope the blogs on Niyamas were enjoyable and
easy to follow. As we progress in yoga, there are a few concepts that need to
be understood to attain a thoughtless state of mind. It is important first of
all to understand that breathing and thinking are related to each other. The
heavier we breathe, agitated our mind is. The way we breathe therefore, impacts
our meditation. Sometimes, it is impossible to still the mind as endless
thoughts keep coming up on closing the eyes
So the first step towards silencing the mind is
to regulate our breathing.
Here we come across two yoga terminologies
prana vayu and apana vayu. Prana vayu is the subtle energy motion in our body.
It is concentrated in the upward part of the body with brain being its centre
as well as the third eye and chest area. Apana vayu is dominant in the lower
part of the body with its seat in the root chakra. Apana vayu enables us to
eliminate waste from our body as its movement is downward and outward. This
vayu is dominant in women as it is required for childbirth and menstruation.
.
However, we cannot see any of these vayus as
they are in form of subtle motion. In yoga philosophy, it is believed thoughts are produced by the movement of
prana and apana vayu. When the prana vayu is disturbed mind becomes unsteady.
There are times when we have a chaotic state of mind whereas at other times it is calm and
peaceful. Similarly, when thinking becomes intense it is called rajasic state,
when thinking is passive; it is called tamasic state, which is a lethargic state,
but not conducive to spiritual progress. For spiritual upliftment, one needs to
reach a satvic state which produces bliss, thoughtlessness and allows
concentration in meditation.
In Normal course prana vayu and apana vayu are
moving through left (ida) and right (pingala) nostrils. In meditation, the yogi
has to endeavor to direct the prana and apana vayu towards the central channel,
which runs through the spinal chord. This subtle channel is called Sushumna.
When prana and apana vayu move through this central channel, mind becomes
still, devoid of thought waves and the satvic state or bliss can be
experienced.
The control of this subtle prana can be achieved
by regulated or rhythmic physical breathing pattern. When the breath is regulated then mind
becomes calm, energy is burnt slowly, health and youth is achieved and one can
live longer. This seems very simple but it takes ongoing practice to reach that
state; so the first step would be to learn some basic rhythmic breathing
exercises or pranayama. Pranayama recommended at the initial stage is called
Anulom-Vilom pranayama: which is breathing through alternate nostrils in the
pattern of inhale-exhale at the early stage and inhale-retention-exhale at
intermediate to advance stage.
(Caution: people with heart or
any other medical condition should not follow this breathing exercise as self
help. Please work under strict guidance of remedial yoga therapist so that you
do worsen your medical condition.)
For a
normal healthy person:
At first stage: for one month
1. Sit
comfortably with back straight
2. Put your
thumb on the right nostril press the right nostril and exhale through left
nostril
3. Keeping
the right nostril pressed, inhale through the left nostril (4counts), press the
left nostril with ring and little finger, and exhale (8 counts) the breath from
the right nostril removing the thumb.
4. Now
repeat the process with the right nostril, inhale…press the right nostril and
exhale through the left nostril removing your ring and little finger
5. Continue
this for atleast 10-15 mintues
In the intermediate stage
Inhale-retention of breath –exhale with
alternate nostril.
This is anulom-vilom pranayama and in a few
months as breath becomes rhythmic, mind will be able to still down better
during meditation. It is recommended to do this rhythmic breathing before
starting to meditate.
Once the breathing is regulated, mind will calm
down allowing inward focus during
meditation.
Reference:
Hathayoga Pradipika: Yogi Svatmarma (author)
commentary Swami Vishnudevananda, Motilal
Banrasidass , 2008.
