Pranayama Program Level 1

This short video should be watched before beginning any of the practical classes. It details important information about how to the get the best out of your practice.

Watch the information video at the start of each week and then repeat the class video for as many days as you can in the week.

Contraindications are highlighted so that you can practice safely and at the appropriate time.

Enjoy the course!

We begin by finding relaxation. Pranayama works with our nervous system, and the first thing to do with that is finding some peace and calm in our mind and body.
 
The breath is the most vital part of our life, but very few of us connect with it consciously. This week we start to form a relationship with the breath.
 
You will work on diaphragmatic or belly breathing and on using a double length exhale.

The relaxation goes, and we begin to introduce our first classical pranayama techniques, Nadi Shodana and Brahmari.

Nadi Shodana (alternate nostril breathing)  - nerve cleansing - is effective at balancing the hemispheres of the brain, the sympathetic and parasympathetic nervous systems, and the major nadis (energy channels) in the body.

The class closes with Brahmari pranayama, very calming for the mind.

We try a preparation for Uddiyana Bandha Kriya. Uddiyana Bandha Kriya is a more intricate technique, this week we start to learn how to work it. 

Nadi Shodana and Brahmari are bringing our minds to a calmer, quieter place, balancing the nervous system and our energy channels.

We are preparing a solid foundation for the start of our pranayama practice.  

We are forming more of a complete practice. We are now practicing the two most important preparatory techniques together, Uddiyana Bandha Kriya and Agni Sara.  

With Uddiyana Bandha Kriya we were compressing and massaging our internal organs, then with Agni Sara, we are giving them space.

Our internal organs and digestive process are being nourished, and we are clearing our energetic pathways.  Sitali and Ujjayi take this further, they are two of the most foundational pranayama practices. Preparing the body for the channeling of prana.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.

We introduce the rest of the preparatory practices this week, Simha mudra, Jivha bandha, and Brahma mudra.

With these three new techniques, we are releasing tension from around the neck, jaw, face, eyes, and mouth. Areas which hold negative psychological stress.

We again calm our nervous system and help prepare the way for centralizing prana.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.

No new pranayamas this week, however lots of refining technique work. We change the focus and start to really put an emphasis on connecting with the Bandhas - Mula Bandha and Uddiyana Bandha(different to Uddiyana Bandha Kriya).

To grow in pranayama it is necessary to learn how to control and use these Bandhas for the directing of prana. Although it appears in pranayama we are working with our breath, we are actually working with our prana. The Bandhas are key for this.

The class starts with breathing on our back, trying to learn how to differentiate the different parts of the abdomen and how to find more subtle muscular control.

We then take this Bandha work to our seated posture. There will be instruction at the appropriate times when and how to engage the Bandhas.

This week goes back to a more traditional practice set up. We perform all of the preparatory techniques, and we do some of the classic foundational pranayamas.

The classes from here go into more of a self-practice format. The pranayamas are introduced with some instruction, but there is more time for silence and practicing. 

Well done you for coming this far, remember to look for the bandhas.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.

This is an exciting week, not only should you be feeling very good about yourself for completing the program, but you also get a new secret pranayama.  

Surya Bhedana - Sun channel activation - is introduced this week, it is the first pranayama we learn that is having more of an activating effect on Kundalini.

We also develop the technique in Kapalabhati, bringing in more Bandha control.

The last seven weeks should have had a very balancing, nourishing effect on our nervous system and minds. Now we move to more direct activation of Kundalini.

Both Surya Bhedana and the more refined control we are introducing in Kapalabhati will begin this process.

Exciting times, keep practicing!

You have completed the eight weeks, well done. You have done yourself an excellent service, and your body and mind are receiving a host of benefits.

We have built a great foundation, and you have a strong practice, but pranayama needs repetition over an extended period of time. We are having deep and profound effects on the very core of our being, that takes patience.

This video tells you how to keep going with practice. Practice in this way for another couple of months with this pranayama breathing exercises and then start the Pranayama Program Level Two.