5 Prana Vayus – Learn About & Restore The Vital Energies In Moving Meditation

This meditation in motion honoring the 5 Prana Vayus has been part of my morning routine for the past 2 years. It can be beneficial standing or in a chair. It has energized me when I wake up slow, coddled me when I struggled to get out of bed, quieted my mind when its running before my feet even touch the floor, kept my lungs vibrant, prepares my body and mind for seated meditation and allows me to celebrate the joy of breathing into my body for another day. Like getting to know a new friend, it has transformed and grown into a practice I cherish and am delighted to introduce to you. The video is short and basic, but the creation and daily practice of the meditation has been profound for me. I hope you enjoy continually learning about and experiencing the 5 Vayus intellectually, practically and energetically along with me. If so, please send me a comment!

Peace and Light, Megan

Shining One,
Breathing out, let go
And fall into knowing all of creation
As existing within space,
And you are absorbed in that
Vibrant empty fullness.
In this moment your body is intimate
With space, exchanging essence for essence.
Balance in the midst of vast emptiness,
Know utter freedom.
– The Radiance Sutras, Verse 35

Prana is the life force that is always moving and changing within us; it is what sets our life in motion and it is the power of becoming. We experience it physically as it rides the breath, but the underlying current of this animating force is energetic. Prana follows attention and responds to intention. As Prana enters the body, it separates and takes on different purposes in the body. These specific personalities of Prana are called the Vayus. The Vayus function as a whole like cogs in wheels, though they maintain their their specific location, movement direction and purpose.

Tasmin sati svasa prasvasaho gati-vicccheda pranayama
Pranayama is the conscious, deliberate regulation of the incoming and outgoing flow of breath replacing unconscious patterns of breathing. It is is possible only after reasonable mastery of asana practice.
– Patanjali Yoga Sutra 2.49

Pranayama is the practice of refinement of breath as the source of Prana. Even though the nature of Prana is to always be moving, the practice of pranayama with intention and visualization allows us to command where the energy goes. Physical purification is first.

Working with the Prana Vayus, we can initially improve the physical breath and disperse the energies to resolve imbalance and blockages. Once stability is attained, psycho-emotional purification takes place, opening the door for expansion. What starts as a physical relationship between movement and breath eventually provides the energies to build the positive life force within us. This is the supplier of health and vitality of body, mind, and emotions.

Remember the cogs wheel analogy; working with the Prana Vayus is like realigning the cogs with the center wheel in the naval. As blockages are resolved, the machine is balanced. In a state of balance, each of the Vayus feed the flame of Samana Vayu in the naval center, building the positive life force. The inner light of passion and discipline brightens and radiates outward. Like a good belly laugh, Samana Vayu can not be contained; its heat energy merges with the all pervasive, expansive power of Vyana Vayu. Vyana Vayu lives within and beyond the boarders of the physical body. When it is visible outside the skin, this luminous glow is referred to as the aura or biofield and often depicted in ancient art as a halo. Vyana Vayu is also the power that energy healers tap into when using their hands to clear and balance their client’s biofield.

Bahya abhyantara visaya aksepi caturthah
The fourth type of pranayama transcends the external and internal pranayamas, and appears effortless and non-deliberate. An entirely different state of breathing appears in the state of yoga. Then the breath transcends the level of the consciousness.
– Patanjali Yoga Sutra 2.51

Prana combines with Shakti to allow us to live our lives energetically as humans – to speak, think, move, etc. By bringing mind and breath together at the forefront of our awareness, we are intimate with Prana Shakti. Unfortunately, our Prana Shakti is limited and we can exhaust it when we do too much or are constantly overstimulated. Meditative practices counteract the exhaustion of the Shakti power. With time and in an act of surrender, these practices go deeper toward the subtle level where Prana Shakti is used to access and awaken Kundalini; this is the force of creation that is always available to us in its awakened form. Unlike Prana that is malleable (changeable), Kudalini energy is the power of being that is unchanging; the place where our true nature unfolds. Kundalini is the entirety of all of our energies of body, mind, senses, breath, and consciousness as well as the energies in the natural world we live in. It is the steadiness of Kundalini Shakti that stills Prana. Progression toward internalization is greatly benefited by bringing awareness into the heart with a positive thought, image, word, feeling etc. This is the development that goes beyond physical changes, like feeling as if you are breathing more efficiently, into spiritual cultivation. What spiritual development looks like to you is individual and depends on your background and beliefs.

Tatah ksiyate Prakash avaranam
The regular practice of pranayama reduces the obstacles that inhibit clear perception and removes the veil covering the light of knowledge and wisdom.
– Patanjali Yoga Sutra 2,52

Yoga philosophy uses the analogy of wearing mental “veils” to describe the unconscious obstacles that cause suffering and pain. Klesha means “poison” in Sanskrit, and the five Kleshas are veils that give rise to mental toxins. 1. Avidya – Ignorance, 2. Asmita – Ego 3. Raga – Attachment, 4. Dvesha – Aversion, 5. Abhinivesah – Fear of death. We know when the energy of Kundalini Shakti is accessed because our normal patterns like fear, attachment and ego in the lower chakras no longer pull us and determine our behaviors.

Access my 5 Prana Vayus In Moving Meditation on YouTube:

Udana Vayu = rising air
Location: from naval to crown of head
Focus: throat
Direction: upward and outward, exhaling, ascending,
Function: growth, communication, creative expression, enthusiasm, self-expression, universality, moving from ignorance to enlightenment
Element: ether and sound
5th Chakra: Vishuddha (throat)
Movement & Breath: Place heals of hands on the forehead. Inhale while lifting forehead to open throat, exhale to release.

Prana Vayu = vital air (this is prana vayu, as opposed to Prana itself as the life force)
Location: from head to naval
Focus: heart, chest and head
Direction: in and up, intake, inhaling/inspiration, propulsion
Function: internalization, energizing, receiving sensory impressions, forward charge, interpreting, thinking, consciousness, self knowledge and reflection, sushumna nadi
Element: all elements
All Chakras
Movement & Breath: Place hands on heart center. Breathe into heart center while opening arms to the sides and lifting head. Exhale hands and gaze back to heart.

Samana Vayu = unchanging air
Location: naval
Focus: abdomen
Direction: periphery to center, inner absorption, contraction
Function: discernment, equalization, assimilation, independence, metabolism, integrity, digesting food and oxygen, will, self esteem and definition, inner light
Element: fire
3rd Chakra: Manipura (solar plexus)
Movement & Breath: Place hands at naval center. Inhale while taking arms out to the sides and overhead, exhale to return to sides, inhale while taking arms forward and overhead, exhale to release. Repeat alternating direction of arm movement.

Apana Vayu = downward air
Location: from naval to soles of feet, lower abdomen, colon
Focus: pelvis, legs and feet
Direction: descending, outward
Function: elimination, grounding, steady, childbirth,, security, sexuality, self preservation and gratification, being in the moment, connecting to the earth
Element: water and earth
1st & 2nd Chakra: Muladhara (root) and Svadhistana (sacral)
Movement & Breath: Place hands at pelvis. Breathe into the back side while rounding the spine like a cat, exhale to bend knees and drop pelvis downward. Inhale to stand. Exhale to visualize grounding energy down into pelvis, legs and feet.

Vyana Vayu = diffused air
Location: from naval, heart, and lugs to entire body
Focus: whole body
Direction: from center to periphery, all pervading, integrates all other Prana Vayus
Function: expansiveness, circulation, coordination, reacting, distributes food, water, oxygen and energy to all parts of the body, initiates mental activity, love, compassion, healing, self acceptance, expanding, moves through gross nervous system and subtle counterpart (nadis), experienced as aura
Element: air
4th Chakra: Anahata (heart)
Movement & Breath: Focus on one side at a time. Focus on left side. Breathe into left lung while extending out through left arm and leg. Visualize energy flowing freely through Ida Nadi and entire left side of body. Breathe out to return to neutral. Repeat on left. Switch to right side. Breathe into right lung while extending out through right arm and leg. Visualize energy flowing freely through Pingala Nadi and entire right side of body.

 

The Breath Blog

For most westerners, the word “yoga” conjures up something that looks like Cirque du Soleil auditions. In truth, you can only use the excuse that you are not flexible or strong enough to do yoga 1/8 of the time, (and that doesn’t really float since yoga postures are a way to gain flexibility safely). Let me explain the 1/8 comment. The yoga postures, contorted or comfortable, function as “Asana” which is the third of eight facets in the yogic system. The purpose of Asana is to get your body into shape to sit still in meditation with as little fidgeting and discomfort as possible. Can you believe that? The goal is not to put your hands below your toes, drench yourself with sweat or increase endurance. The body is the vehicle for the spirit. Asana is not what this blog is about though, and it doesn’t even have to be part of your yoga. It wasn’t part of mine for many years since I was introduced to yoga to alleviate anxiety.

A common phrase in the yoga community is that if you can breathe, you can do yoga. This is only partially accurate. Philosophically speaking, breathing IS yoga. In the Eight Limbs of Yoga (Ashtanga), yogic breathing practices (Pranayama in Sanskrit) are so important that they claim their very own limb #4.  Pranayama is an essential part of a complete yoga practice. It involves regulating the breath to control the mind. Pranayama is also it’s own practice (no pretzel-like postures needed!). Pranayama is used to prepare for meditation; its an invitation into limb #5 Pratyahara (sensory withdrawal), the first stage of meditation.

Most yoga traditions would tell you that Pranayama is much more important than Asana when it comes to heath and happiness. If we subscribe to the philosophy that the goal of yoga is to decrease suffering, develop inner peace and feel our aliveness, it is typically Pranayama, not Asana, that awakens us to our highest potential.

The classic teaching of all wisdom traditions is that humans suffer because we forget who we are – Divine beings. We forget who we are because as humans we are hard-wired pleasure seeking survivalist. We seek enjoyment and relief from agitation and pain from things outside of ourselves – drugs (both the prescription kind and the ones that will get you in jail), alcohol, food, working too much, and in our relationships with others. The yogic path reveals that who we seek and what we need is buried inside of us under all of our human roles and repetitions of self-defeating stories.

It is just one yoga teacher’s opinion that many American yoga classes are another form of exercise. What is missing is the link of movement to a reasonable breath pace. Asana is supposed to introduce the student to regulating the breath. When the practice is too physical or choreographed like the Jimmy Fallon History of Music Video Dancing (recommended if you need to laugh after this!) the breath is strained or forgotten about all together. You may as well be hitting a punching bag or doing crossfit; nothing wrong with that – strenuous sweaty stuff can be a release valve. Additionally, a gymnast or high-endurance athlete may one up you and excel quickly at Asana practice; it is beautiful to watch the flexibility and strength of the physical body. But can that fit body sit still in meditation? That takes a fit mind! Admittedly, if what you want is a good looking exterior, any exercise may work. What about exercising the mind? Do you do something that increases awareness and brings inner peace? Sleeping does not count – unless you have mastered lucid dreaming. We are multi-layered beings with a physical body, mental body and spiritual origin. Pranayama is experienced on the physical level as the breath, but it takes us beyond into the mental and spiritual layers of ourself. Pranayama is a fitness program for all the layers of our being.

On the physical level, Pranayama positively influences the systems of the body including respiratory, immune, cardiac and nervous system. Typically, our breath is automatic and involuntary. It is continuous and we do not have to think about it, but we only use about 20% of our breathing capability. The mechanics of your default breath might include chest breathing, which is too shallow to bring in maximum oxygen and does not allow the lungs to be fully expelled. The diaphragm is the main muscle of respiration but it is is often under utilized. The chest muscles are considered accessory muscles in breathing. When we maximize the role of the diaphragm in respiration, our breathing is slower, fuller and more powerful. We increase our oxygen consumption and the ability to release carbon dioxide. We also exercise the often tight respiratory muscles.

The pattern of your breath is intimately connected to the mind. There is a breath pattern for every emotion. By learning to control the breath, we control the mind and emotions as well. Our involuntary breath responds to fatigue, stress or fear unconsciously by being incomplete or unbalanced. This auto-response ranges from the more obvious hyperventilation, shallow rapid breathing or to a simple reflexive sigh. The breath is the bridge between the brain (what your thinking) and body (what you feel). A starting point to control emotions is to simply observe the breath as it is. You could even close your eyes and do that right now for 1 minute…

Breath observation makes us more sensitive. Observation takes us into the present moment were we notice when the mind runs off to ruminate over the past or worry about the future. Our breath is a built in mindfulness teacher. But put your phone down – it doesn’t require money or meditation apps. We learn to block outer distractions and uncover what is especially present inside us. This is not for everybody and contrary to popular belief, it can be unpleasant. We may learn what troubles or agitates us; a bit like being stuck sitting with a blabbermouth stranger on a small airplane. You just want to put your headphones in and block her/him out, but the stranger is you. Instead of escaping physical or mental pain, we embrace it and lessen it with acceptance.

Once breath observation reveals what we are hiding from, we learn to safely and consciously lengthen and control the inhale (puraka) and exhale (rechaka). This practice alters the brain’s information processing. When we breath voluntarily, we actually change the region of the brain that we breathe from – unconscious breathing is controlled by the lower brain or brain stem and conscious breathing is function of the upper brain. We also balance the heart rate; the inhale slightly increases heart rate and the exhale relaxes the heart. By controlling the breath, we can listen to the chatty stranger in our mind with kindness, and redirect the story when it is not serving us. Pranayama is a free companion fair where you get to pick the person you want to sit with (you) and tell them when they are being irrational.

Energetically or spiritually (choose the term you like), Pranayama is how we begin to direct our Prana, Chi or life force (again – pick the term that works for you). On the subtle level, inhalation increases our focus, energy and vitality; the breathe out is an opportunity to purge, purify and relax more deeply. Eventually, you can learn to add a breath retention (kumbaka) which culminates in a balanced mind and provides a “peaceful pause” in energy body. The power of controlled breathing leads to a fusing of the complimentary opposites of solar/lunar and expand/contract. In this state of balance, the pleasure seeking senses and physical cravings are controlled.

Yogis believe we are all given a particular number of breaths in each karmic cycle. A lifespan is only limited by the number of breaths you breathe. Listen to the sound of breath in your own body as the argument of being alive.

Namaste,

Megan

PS – If you are looking for a place to get started with a Pranayama practice at home, visit the Breath Meditation Series in the free meditation library. BFY also offers free meditations the second Wednesday of each month or a private Pranayama and Meditation session with Megan can address your unique needs.

Embody the Nervous System with Yoga

Perhaps it is the climate of our nation, but I am overdue for a geek blog. If the words “gray matter” intrigue or excite you, or if you just wonder why savasana feels so good, please enjoy.

Gray matter is brain tissue located in the cerebral cortex of the brain.  Studies have shown (you are going to have to look them up on your own) that there is a decrease in grey matter in individuals with chronic pain. It is a downward spiral: decrease in grey matter can lead to memory loss, decreased motor response and emotional problems like anxiety and depression. But guess what? Yoga can increase grey matter! The process requires that we get out of our head and give our brain “feel feedback” from the rest of the body.

To understand the importance of how yoga helps to mentally connect us to our physical body, you need to have a basic nerd understanding of the Nervous System.  The brain thrives on stimulation; it is what allows the continual growth and repurposing of neurons, the specialized cells of the Central Nervous System (CNS).  As babies, we have to  learn to move the arms and legs with sensory motor awareness from the brain and spine – the CNS. More specifically, the motor cortex of the brain sends impulses from the neurons to the muscles.  The motor cortex is a chunk of the cerebral cortex (yep, back to gray matter), that is involved in control and dishing out orders to the muscles to create movement. Most of us don’t remember having to think to learn to crawl, but it was difficult stuff. With repetition, movements like walking become effortless.

Like a baby first learning to crawl, trauma, chronic pain and disease can make us work to make what were once conditioned reflex movements happen. Sometimes we are able to make those movements, but don’t realize that muscles that once turned on automatically are in a permanent state of savasana and other muscles are pulling 70 hour work weeks. Depending on previous physical and/or emotional trauma, we can experience diverse loss of sensory motor awareness (coined Sensory Motor Amnesia by Thomas Hanna).  This is no longer a response to the actual damage. It is a learned habitual behavior by the brain. These habits can only be permanently changed by relearning sense of movement through movement- the big word – neuroplasticity – and it takes the disciplined, captivated mind of a yogi!

If the nervous system never experienced physical or emotional trauma, the benefits of yoga would rest solely on who wears the best pants. In a healthy adult, the brain and spinal chord respond to conscious thought by sending nerve impulses from the senses and the Central Nervous System to the Peripheral Nervous System (PNS – the nerve fibers that branch out from the spinal chord to all parts of the body that receive and send messages to the brain). The CNS also sends hormones and chemicals through the organs and the rest of the body.  Think of the CNS as driving on the nerve expressway and the PNS as getting off to take a local, more distant route; it is two way traffic. In individuals who have disconnected from their bodies for numerous reasons, nervous system response time can be slow, like driving the Kennedy into Chicago at 5pm on a Friday.

The Peripheral Nervous System is divided into the Autonomic Nervous System (ANS – stuff just happens, ignore it and you don’t need to do a darn thing) and the Somatic Nervous System (voluntary “I got this” system). The ANS is mainly responsible for involuntary responses such as heart rate, digestion and breathing. This system is no buttercup and will do its job without coddling, but yoga recognized the ability to positively influence the ANS through asana, pranayama, meditation and thought patterns. The ANS is famous for hosting our good twin and evil twin, Parasympathetic and Sympathetic; except nether of them are actually evil, unless they are getting all the attention all the time. The sympathetic throws tantrums on a diet of STRESS and the parasympathetic thrives on RELAXATION. When the sympathetic is acting out, it hangs out with troubled kids like Amygdala, who feeds fear to our brain. In this overstimulated, noisy, multitasking, ever present electronic-devices world, our ANS often needs a timeout – a safe space to overindulge the peaceful parasympathetic. The Eight Limbs of Yoga are structured to deepen our sensory withdrawal from all the external rubbish (pratyhara – the 5th limb) and nurture the parasympathetic or Relaxation Response (as termed by Dr. Herbert Benson in his 1975 book).  Encouraging the sense to go internal can be as simple as watching the breath breathe (pranayama – the 4th limb of yoga), or it can be more systematic.  In a yoga practice that includes postures (asana – the 3rd limb of yoga), we bring awareness to the muscles, bones and breath.

The Maya Kosha model of yoga teaches that we are multi-layered beings. Our first layer  is the Annamaya Kosha; our outermost physical body.  We may dress it up and look at it in the mirror but this layer where our muscles and bones live needs to feel like part of something bigger inside of us. When we do formal techniques in yoga like progressive muscle relaxation, the mind and body both benefit. The overlying goal in squeezing specific muscles then releasing them is to see where tension is held in the Annamaya Kosha.  The body/brain relationship goes on a date to Cognitive Connection where they dine on skeletal muscles and sensory organs…the Somatic System gets a romantic interlude!  Additionally, when we do yoga postures, the Somatic System provides voluntary control of the body movements and tells the brain the position of the body in space through specific nerves called proprioceptors.  Normally, the voluntary activities of the Somatic System happen effortlessly below the level of conscious awareness. Unfortunately, somatic signals don’t come to us in the form of words. When we are able to experience them, they are felt as bodily sensations. Yoga strengthens this conscious feeling based interfacing from the brain to the periphery of the body. Incoming (sensory) and outgoing (motor) messages change lanes freely between the CNS and the organs, muscles and glands.  The expressway and local routes are wide open!

If you read this far, here is your bone: There is no need to re-read this or study the nervous system.  Embody means “to embrace, to give a concrete form to, to provide with a body”.  Yes, simply provide your brain and nervous system with your body! It also doesn’t matter why you come to yoga, what style of yoga you choose, or if you can stand on your head.  When you are on your mat and feeling yourself, your grey matter is having a party in your brain!!!  As long as you stick with your practice, the party can get bigger and will never run out of cake.

Next Up:

When we are stuck on the jam packed CNS expressway with the radio playing a cascade of adrenaline and cortisol; the psychological and emotional healing that takes place in yoga.

Namaste, Megan

Morning of Winter Solstice

At the end of this longest darkness I see you and remember who I am.

Not able to tell if the day starts with snowflakes floating or fog resting; fingers fumble to write.

The window is a stoic wall.  My heart is the window.

In the safety of this sacred space I am learning to open.

Genghis Khan no longer holds the mic.

First shaking off the astral dust of last night’s dreams.  Attempting to make sense of what remains.

A dried sea sponge in need of your salty water, I taste you. Soak me. Fill me. Expand me beyond form.

My house of mirrors is too dark to see in Brahma Muhurat. Pure fire strength only reflects light.

Follow the flame inward and know my outward appearance.

Purity comes in self practice.

Before warm colors splatter the sky always the question – how can I be better today than yesterday?

Namaste, Megan

Why Kids Need Yoga

There are plenty of reasons why I practice yoga.  My choice to teach, however, came from the desire to share the healing aspects and the belief that the earlier in life we learn the mind/body connection, the better. I spent my late teenage years with a paper bag close at hand.  Breathing into a paper bag to stop anxiety attacks is not cool when you are in college.  Fortunately, I went to school in “granola head” Boulder where meditation and pranayama (breath regulation) were all the rage.  So I slipped into yoga though the backdoor. I did not even qualify it as yoga at the time. Asana (physical poses) were not mentioned, nor did I need them since I found plenty of pleasurable ways to get my heart rate up outside in the mountains.  Yoga was all about calming, centering and allowing myself to slow down.

As babies, we all come out breathing fully in and out of the belly.  By the age of twenty, when I was instructed to inhale and fill my belly, it felt completely awkward. At some point in childhood, my natural breath stopped flowing below the lungs. And worse, but also common, was that  I was a reverse breather which means the abdomen went in on inhalation; one of the side effects of stress.  Thankfully, I had a holistic doctor and just enough hippy in me to enroll in a class called SMART (Stress Management and Relaxation Technique) for actual college credits.  As humiliating as breathing into a paper bag was, imagine my distrust and pessimism when I was told plugging one nostril and breathing out the other would calm the anxiety.  The idea that my breath was was not just oxygen and carbon dioxide but a powerful universal energy source was difficult to fathom. I had reached the age of skepticism. Dorothea Hover-Kramer explains the difference between skeptics and cynics: “ Skeptics are persons who ask a lot of questions and evaluate results for themselves, so healthy skepticism is a good stance toward any new or unusual approach…  Cynics, on the other hand, are people who deny the existence of anything they do not understand.”   Skip ahead twenty five years.   After successfully controlling panic disorder with meditation and pranayama, even through two hormonal pregnancies including twins, there is no skepticism surrounding the healing power of yoga. Like most people, I could make all the excuses in the world not to practice, but know the alternative is returning to prescription anxiety medications.  The Alternate Nostril breath that was once ridiculously uncomfortable is as natural as brushing my teeth now – and I can tell if I forget to do either.

The body’s ability and desire to resort to a healing state at any age is amazing. The trick  is to reach inward and find the method that works.  Even old dogs can learn the tricks of intentional breathing and meditation if we are open and willing. But kids intuitively get it. They still know who they are. They can watch the attached Avatar video explaining the Chakra energy centers with open-minded amazement instead of cynicism.  The research side of me wants to know if there is an average age when we begin to doubt the universal connection. The mother in me knows it is my job to help my kids remember who they are.  As a yoga teacher, the motivational “what if” that perpetually goes though my mind is:  If someone had taught me before I was twenty that learning to control the breath controls the mind, would I have had full blown “I think I’m having a heart attack” panic episodes? And if we can share this tool with our children, shouldn’t we?