Pranayama

 

In Yoga, the breath is the source of PRANA. Where there is breath there is also life.

 
By learning to focus on the breath there is the opportunity to increase the life force and enhance the general well-being. The breath is what keeps us alive. Prana can also be translated as Life, or prana-shakti, life energy. This is the power that that sustains every material thing. In it’s more universal form it is known asmukhya-prana, in its more individual aspect, it is simply prana. 

This is composed of the prefix pra and the verbal root an (to breathe). It is fascinating to see that some 4500 years ago, in the time of the Atharva-Veda (chapter 15) we encounter the breath as a further division of the life/breath into five parts, as follows: 

1. prana (in breath) – the life energy residing in the chest and which is connected with inhalation. 

2. apana (out breath) – the life energy present in the lower abdomen and which is connected with exhalation. 

3. udana ( up breath) – the life energy present in the area of the throat and head and which is associated with speech and the yogic processes of meditation. 

4. samana (mid breath) – the life energy residing in the upper abdomen and naval area and is responsible, amongst other things for digestion. 

5. vyana (through breath) – the life energy circulating throughout the body. 

I feel this is important in helping us to see, that a simple process such as breathing, which for many people is a un- conscious activity barely given a single thought, is actually a complex process sustaining the body with life. We must surely ask ourselves how something so important is ignored. 

Through yoga and the practice of breath awareness we start to focus our mind on the importance of this process. If we think about the breath in an everyday context, it is not hard to see the connection between the mind and the breath (life energy). When we are upset, we breathe faster and when we are calm, our breathing slows down. 

Prana provides the balance between the body and mind. It is the only bodily function we can voluntarily, or involuntarily control. It is important that we rediscover our relationship with the breath and one way that we can do this is through basic breathing techniques.

Breath Awareness. 

Breath awareness consists of observing the breath, being consciously aware of the process and the journey it makes. It is important to note that we are simply observing the breath and not trying to manipulate it. It is a form of meditation, and can be used as a means to calm the mind. 

Most forms of meditation are built on a foundation of good breathing techniques and are centred around breath awareness. Since we always breathe, we have the potential to practice breath awareness at any and every moment.

There are many benefits from practising breath awareness. We have previously looked at the relationship between breath and the mind, By drawing our attention to the breath, it automatically slows down, becomes deeper and exercises the lungs. The observance of the breath filters down to the subconscious levels of the brain, which will begin subtly to shift and refine the breathing, which leads us towards better breathing. 

Conscious attempts to alter the breath will only interfere and could create anxiety and tension. 

There are many physical benefits to breath awareness. It can be very cleansing as it encourages, through regular practice, for us to use our lungs to a fuller capacity. Inhaling fuller breaths and exhaling fuller breaths. 

In society today, we exercise less, spend most of our time indoors and live in much polluted environments. All of these factors mean that we do not use our lungs to their maximum potential and breathing techniques can be used to physically exercise the lungs. By doing this we also help to remove the stale toxins from the body through the exhalation, replacing them with fresh clean nourishing oxygen. 

The main meditative purpose of breath awareness is to help clear the mind of clutter, by focusing on the breath we can focus the mind away from the everyday distractions or things which may be on our mind. The actual process also encourages the mind to slow down, by engaging it with the present, the now, instead letting it dwell in the tasks of future or experiences of the past, as it so loves to do! 

By focusing the mind on the breath, whilst the body remains still, it encourages us to focus on one thing, instead of the multi tasks we so often confuse our body and mind with. It is also a method of directing energy into parts of the body which may need extra focus or awareness. Tension or stress can be thought as blocked energy. By breathing into these areas, we can breathe away these tensions and relax. 

The practice of Breath Awareness

When practising or teaching Breath awareness we must ensure the environment is calm, relaxed and free from any distractions. This will enable the person to feel safe. Physical factors and awareness of the senses can come into play. The lights could be dimmed to avoid distraction. Incense or oils may be used to help create this safe and warm environment. 

The teacher should be aware of the tone of voice being used. Slowing the voice down and quieting the voice all helps with the relaxation process. Breath awareness can be taught in a lying, or supine position, or seated, either on the floor or a chair. It is important that the person is comfortable that the spine is long to allow the flow of energy, but not too comfortable that they may drift into sleep. It is also important to bring the student from being externalised in the world around them into the internalised place of the self. 

Ways in which Breath Awareness can be encouraged. 

One method would be to focus on the breathing cycle: The inhalation, the slight pause at the end, the exhalation and again the pause. These four parts create one cycle of breath. Just simply observing these is a method in itself. 

Noticing the quality of the breath (does it feel jagged or smooth? rushed or slow? Shallow or deep?) Noticing the sound of the breath (can you hear it?) 

Another process would be to observe the journey of the breath, noticing the breath entering and exiting the body at the tip of the nose. Being aware of the breath moving from the nose, through the mouth to the throat, into the lungs, and reversing back out. Noticing the length of the inhalation and exhalation. (are they even? Is the breath slowing down or speeding up?) 

Focusing on specific body parts. Noticing how the belly moves with the breath, noticing how the chest moves, how the neck moves, do the shoulders move? Can you feel the breath in any other areas of the body? Feeling the tension release with the exhalations. Feeling the nourishment of the inhalation, bringing in new oxygen. Noticing the full dimensions of the breath, exhaling out in all directions, with each breath. Where does it stop? 

Basic Breathing Techniques. 

When introducing basic breathing techniques, we begin to consciously control the breath, but it is important to understand that we do not retain the breath as in pranyama. This usually involves counting off the breath, the length of the inhalations and exhalations and working in rounds and or ratios. The students should be made aware of hand counting techniques, before the breathing exercise begins. 

There are several basic breathing practices, which include: 

Ujjayi - the psychic breath. 

This involves a slight contracting of the throat to promote a slight soft snoring sound. Although breathing through the nose, it feels as though you are breathing through the throat. Its benefits being the extreme calming effect on the mind, the enhanced sound makes it easier to concentrate on the breath. A slight pressure is exerted on the carotid sinuses in the throat which eventually lowers the blood pressure. 

Brahmari – Bees breath. 

The name brahmari, literally means the bee. This involves a humming sound on the slow exhalation, keeping the mouth together but the teeth apart. Mostly used for Nada yoga, the yoga of psychic sounds. Its benefits being that it relieves cerebral tension, removes anger, anxiety and frustration and lowers blood pressure. 

Nadi sodhana – the sweet breath. (Alternate Nostril Breathing) 

Used to balance the right and left hemispheres of the brain. This involves using Vishnu Mudra, (the index and middle fingers of your right hand bent forward across the palm towards the base of the thumb.) The thumb is then used to gently press the right nostril closed, exhaling through the left nostril, inhaling through the left nostril, closing the left nostril with the right ring finger, release the thumb, and exhaling through the right nostril. Inhale through the right nostril. Close the right nostril with the thumb, exhale left nostril. this is one round of Nadi Shodhana.

Surya bhendana – Solar breath (Right nostril breathing) 

As above but the inhalation is through the right nostril and out through the left.

Chandra bhedana - Lunar breath (Left nostril breathing) 

Inhalation through left nostril and out through right. 

Sitali - Tongue hissing 

The breathing technique Sitali refers to the sound caused when air is drawn in through the protruding tongue folded into a tube. During inhalation the air passes over the moist tongue, cooling down the throat. In order to be sure that the tongue remains moist, it is rolled back as against the palate. 

Sitakari - Like Sitali, draw breath using the tongue, but this time instead of drawing air over the tongue, make a tube with the tongue and the air is drawn through it like a straw ? 

 

7 ans de Pacs et .....Divorce

"Plus d'un tiers des mariages se terminent par un divorce, et même un sur deux dans les grandes villes ! Lorsque le couple bat de l'aile, que la vie à deux n'est plus possible, cette séparation dans les règles est parfois inévitable...Les couples qui se disputent souvent ou qui au contraire sont trop distants auraient de grandes chances de divorcer. Les risques seraient maximum lors de deux périodes : avant la septième année et après la quatorzième.

 

 

 

Vous êtes amoureux ? Vous avez même décidé de vous pacser  ? Pourtant, vous connaissez certainement des couples pour qui l’union a été un échec. Comment savoir si votre pacs va fonctionner ?

Conflits et silences, causes de divorce

Une étude américaine, parue dans la revue American Journal of Marriage and the Family va peut-être vous aider. Cette étude a suivi 80 couples, mariés depuis 5 ans, sur une durée de quatorze ans. Au bout de quatre ans, 7 couples avaient divorcé. Après 10 années supplémentaires, 13 de plus n’étaient plus ensembles. Deux profils de couples à risque auraient ainsi été déterminés : les couples qui se disputent souvent et ceux qui au contraire ont des relations très froides. Bien sûr, dans les deux cas ce n’est pas réellement une surprise ! Les couples trop froids ou au contraire trop conflictuels ne semblent pas vraiment fait pour s’entendre !

Deux périodes à risque

Cette étude a également identifié deux périodes à risque. La première concerne les sept premières années de mariage durant laquelle les probabilités de divorce seraient élevées. La seconde période de fragilité se situerait aux alentours de 14 ans de mariage. Selon les psychologues, cela s’explique par l’autonomie de plus en plus grande des enfants, qui laisse aux parents du temps pour réfléchir à leur relation et faire le bilan de leur mariage.

L’une des surprises de l’étude est d’avoir trouvé un lien entre les deux profils à risque et les deux périodes de fragilité. Ainsi, les couples qui se disputent  trop souvent seraient ceux qui divorcent dans les premières années de mariage et les couples trop distants seraient plus vulnérables après 14 ans de vie commune.

Un mariage sur trois se termine par un divorce

Espérons que la connaissance de ces périodes de fragilité pourra permettre à certains couples de sauver leur mariage. Selon l’Institut national des études démographiques (INED), environ 35 % des mariages se soldent par un divorce. En 1998, 116 000 divorces ont été prononcés. Le nombre d’unions devant le maire, lui, se redresse légèrement, avec 280 000 mariages en 1999. Dans l’ensemble de l’Union Européenne, la proportion est de trois mariages pour un divorce, contre quinze pour un il y a quarante ans.....

YOGA

 

Le yoga n'exclut pas le plan métaphysique du plan physique et du plan mental. Il ne sépare pas fondamentalement la matière de la pensée. Sa méthode englobe toute la connaissance, la structure du monde apparent, la formation de la pensée, le rôle de l'énergie qui donne naissance à l'un et à l'autre, et, au-delà, la puissance énergétique et créatrice dont le monde est issu.  

 

 

 

Parmi les exercices la respiration est primordiale : le pranayama

• la simple prise de conscience de la respiration,

• la respiration complète, qui met en jeu successivement le bas de l'abdomen, la région de l'estomac, le thorax et les clavicules ceci à l'expiration comme à l'inspiration),

• la respiration alternée, inspiration narine droite, expiration narine gauche, puis l'inverse ; on ferme la narine non utilisée en appuyant avec un doigt mais on peut apprendre à s'en passer avec de l'entraînement,

• respiration glottique, que l'on obtient en s'imaginant inspirer et expirer au moyen d'un orifice situé au niveau du larynx ; on doit sentir le flux d'air à ce niveau et entendre un souffle doux.

En tout état de cause, il s'agit d'une respiration lente (3 à 4 cycles par minute), très régulière, y compris pendant les postures (asanas) bien que cela n'empêche pas l'utilisation d'une respiration rapide dans certains exercices....

La concentration de l'attention sur les muqueuses respiratoires entraîne un ralentissement cardiaque qui, chez des yogins entraînés pourrait aller jusqu'à une suspension momentanée du rythme cardiaque.

Ce n'est qu'une fois les âsanas (postures) et les exercices sur le prâna réalisés que la méditation pourrait être abordée efficacement.

 

 

 

 

Comeback ! Le soleil se lève à nouveau !

Putain que c'etait long avant que je me remette à écrire dans mon petit blog !  Que d'aventures!  Une rupture !  Une déprime !  Du renouveau !

 

 

Voyage à Bali !

pas de naturisme cet été mais petit voyage fort sympathique avec mon amoureux  et notre meilleure copine