Pranayama: specifics of practice

Pranayama, or breath and energy control, is one of the most important practices in Hatha Yoga. At first glance, pranayama is just a breathing exercise, and it seems that you just have to follow the technique correctly, and everything will work out. But it is not true. There are many nuances, without knowledge of which pranayama does not give the desired effect, it becomes boring or unsafe.

Here are some tips for practicing pranayama that can help in its proper mastering and further development:

⚡️ Perform the practice of pranayama in the same place, at the same time, regularly. This gradually leads to a “cumulative” energy effect in a given time and space, which is very supportive of the practice.
⚡️ It is best to perform pranayama on a cotton or wool rug, such a rug is called asana. Asana as a body position is also important — you should be comfortable, your back should be straight, open your shoulders and chest. Well suited asanas for pranayama are padmasana or half-padmasana, sukhasana, vajrasana, swastikasana.
⚡️ Master the simplest forms of pranayama in the first place which are full breathing and belly breathing. Learn to breathe in and out smoothly and consciously, without tension and haste. Inhalation (puraka) is filling, and exhalation (rechaka) is emptying. Calmly observe how your state changes with each inhalation and exhalation.
⚡️ After mastering simple breathing, one can proceed to kapalabhati, anuloma-viloma (alternating breathing), ujjayi. Anuloma-viloma is the main basic pranayama and should be practiced for few months before moving on to holding the breath.
⚡️ Start pranayama in a calm state of mind, in the absence of hunger, but not on a full stomach. It is important that you are not distracted by the physiological processes of your body.
⚡️ Try to follow Yama and Niyama — yogic principles that are focused on conserving energy and correctly interacting with the world. You can read more about yama and niyama in my other publications: ahimsa, satya, brahmacharya. Pranayama gives a lot of energy, but if it is wasted in rash daily actions then such a practice is meaningless.
⚡️ Watch your diet, avoid heavy, indigestible, and tamasic food. Regular practice of pranayama can increase vata dosha, so it is generally recommended to add warm, dairy, and oily foods to the diet.
⚡️ During practice, always observe not only the breathing process itself, but also your state. Try to practice pranayama in a relaxed, easy way, without forcing or trying to achieve any ideal (this creates anxiety in the mind).
⚡️ If you practice mantra-yoga you can add mantra to pranayama. It should be recited in manasic way (in the mind) while you inhale and exhale. Such kind of pranayama is called samantrika (“with mantra”). Mantra helps to stabilize the mind, it becomes the point of concentration or support. Power of mantra also can give you pratyahara quickly, that moves your practice of pranayama to a deeper state.

Correct practice quickly becomes meditation if there are no worries and expectations.