Pranayama & Meditation

Pranayama and Meditation

Pranayama and meditation are best practiced first thing in the morning, after your initial self-care and before 6 a.m., and before eating. This is when the mind and body are most calm, and the energy in the environment is most pure and ideal to set the tone for your day.

The order and combinations of the practices are important in keeping doshas balanced, particularly vata dosha. Practiced appropriately, pranayama is one of the most powerful ways to organize the five directions, or subdoshas, of vata dosha so that the body and mind can function as they are designed.

Pranayama should offer a challenge to the mind but not be experienced as stressful. Practice kindness, consideration, and respect toward yourself, and respect the practice as a tool of self-exploration. Using force or being hasty will set the practice back and can be harmful to your physical and mental health. 

After pranayama practice, you should feel energized and well. Always follow pranayama with at least 5 minutes of meditation, and practice pranayama on an empty stomach. 

Simple pranayama practice

If you are new to pranayama or have not had a consistent daily practice for at least one month, work with this introductory practice. 

For all practices, sit comfortably with your spine upright, chest open and eyes closed. 

Practice all four pranayamas daily, in this order, for one month, and then check in with yourself.

If it feels like too much, simplify the practice to only yoni mudra for 30 breaths.

Yoni mudra

20 - 30 slow breaths

Place your index fingers just above your eyebrows, middle fingers on your eyelids, ring fingers where the bottom of the nostrils meet your face, and pinky fingers at the corners of your mouth.

Place the tips of your thumbs inside your ears to create a seal that blocks out sound. 

Breathe here slowly, deeply, and evenly for 20 breaths. Increase to 30 breaths as you feel comfortable.

Nadi shodhana

6 rounds

Using your right hand, fold down your index and middle fingers down to touch the base of your thumb, leaving your thumb, ring, and pinky finger extended. You now have a space for your nose to fit in between your thumb and ring finger, like a claw. This is called vishnu mudra. The ring finger will go on the left nostril where your nostril meets your face and the thumb on your right nostril. 

Start with a comfortable inhale through both nostrils then close your left nostril with your ring finger and exhale slowly through your right nostril, counting the length of the exhale. Inhale through the right nostril one-half of the length of your exhale (for example, if you exhaled for 8 counts, inhale for four counts, but take in as much air as you need in those counts. Next close the right nostril with the thumb and there will be a moment where both nostrils are closed. Then open the left nostril and exhale the same amount as the right side very slowly. Then inhale on the left the same amount as the inhale on the right. Now you have completed one round. The exhale and inhale for the right side need to be the same as the left side.

Continue by closing the left nostril, then open the right nostril and exhale starting the second round. 

It should be continuous and smooth with the exhale twice as long as the inhale and both sides the same length of breath. The whole practice should be as slow and smooth as possible.

Bhramari

3 rounds

Place your index fingers over your eyebrows. Then your middle finger and ring fingers over your eyes. Thumbs go into your ear canals so you can’t hear anything but your own voice. Shoulders are relaxed.

Breathe in through the nose and then breathe out with a closed mouth a long hum,  sounding like a bumblebee. After you complete the exhale, inhale slowly and smoothly through the nose for your next round. Practice 3 rounds.

Afterward, keep your eyes closed and let your hands rest palms face up. Be aware of your breathing, keeping it soft and easy. Enjoy the process.

Udgeeta

3 rounds

Inhale as slowly and smoothly as possible. With the exhale, chant om (aum) internally, again, slowly and smoothly. Reduce the pace and lengthen each breath as much as possible. Imagine the breath moving through the body and aura, touching the entire interior of the body. Feel your joy and remain in surrender to the universal consciousness as the om fills your space inside and around you.

Repeat a minimum of 3 times and no maximum. Become absorbed in the vibration of the om.

Meditation

Follow your pranayama with at least 5 minutes of meditation to allow the energies to settle. Focus on your breath, or inhale mentally say to yourself “so” and exhale mentally say to yourself “hum.” When your mind wanders, bring it back to your breath or your so-hum mantra. Use the prana and apana mudra. Instructions on the mudras are below in this document.