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Saturday, November 11, 2017

Pranayama by Another Name - Ways to Include it Anywhere

settling into practice
By Kathryn Boland 

Do you recognize the benefits of incorporating pranayama into yoga classes, but are wary of how some students may receive it - if offered in strictly classical form? Are you seeking methods for transmitting it that will appeal to all students? Pranayama is one the yogic Eight Limbs, and therefore just as important and worthy of focus as asana.

Yet at some locations where yoga classes happen, students may find it overly esoteric or even spiritual (when, perhaps devoted to their own faith backgrounds, that's not something they're seeking from yoga class). Here are simple ways to include breath work in classes that can accessible to all students. As one first tip, cultivating your own semi-audible Ujjayi breath will remind students to come back to their own breath, as well as cultivate a sense of calm in class.



1) Imagery to Build Yogic Breath

A primary step in asana practice is to create the full and consistent breath that supports us through the physical demands of the practice. That is in itself pranayama. That can be done with imagery that most, if not all students, can relate to and appreciate. They can then go forth to have a more enjoyable and beneficial practice - one they'll one to keep coming back to their mats to rediscover. It's useful to offer the following images in the quieter moments of settling into practice, at its start, so that the breath then established is something they can continue throughout practice (and maybe beyond).

Such imagery could be filling up the lungs like balloons, which then empty. Others are like bellows that fuel a fire or an accordion that consistently go in and out - two analogies that additionally layer on a sense of yogic breath's rhythmic consistency. Another rich breath metaphor is to imagine filling up the torso with breath, like it's a cup, from the pelvis to the throat. This image guides students to use as much space as possible for breath, setting that as a precedent for the remainder of practice. The cup fully empties on the exhale, and so on in rhythm.



1) Group Inhale and Exhale

I often include this periodically in my classes. Verbally cue "Breath in together" and follow with your own audible inhale. Then say "Breath out together," and audibly sigh out. This brings students back to breath, them perhaps realizing that they've stopped breathing and then guided to re-establish deep and rhythmic yogic breath. As everyone hears each other's breath, they can feel a bit more united with everyone else in the group.

Breathing together, in its simplicity yet power, is a powerful force for bringing people together. Students can perhaps feel a little less out of place, perhaps behind fellow students in capability, and more together with their peers. This method works well in periods of standing rest between vigorous standing sequences, such as balances and Sun Salutation A or B variations. It can fill space in those times, when rest is called for yet students might feel a little strange just standing and breathing.



2) Kriya Breath with Moving Flow

This method has all the stated benefits of students knowing that they are breathing, and together with their fellow students - yet can take on a different emotional purpose. In bent knee standing poses (Warrior II works particular well for this), have students straighten the front knee and bring arms up, then audibly sigh out as they lower back into the pose with its classical arm alignment. With that breath out, they can add a "Hah" or "Huh", a sort of releasing of aggression that might be held inside.  
I sometimes even have students loop their hands behind their heads and lower back to Warrior II with flexed palms, and say "Imagine that you're pushing away something that's annoying you!" Yoga class can be a safe space to release pent-up aggression or annoyance, such that students can go forward more beneficially in whatever they may need to handle. It can also help students to know that they're not alone in such feelings in the face of difficult situations, seeing fellow students also having that release, even if only recognizing that subconsciously.

Pyramid Pose (a variation of, with the back foot slightly up) to Runner's Lunge and Pyramid to Lizard Lunge also work well for this breath-and-movement type sequence. Be sure to look out for dangerous knee alignment (such as caving in, winging out to side, and traveling past the ankle) through these flows, and advise students accordingly. This is yet another way to offer pranayama that can be useful and appealing for any type of student (of course, allowing for inevitable exceptions) - with an additional emotional purpose. Why not give it a whirl?

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