Prana – Vital energy

Prana Sanskrit for vital life force or vital energy is found in all life forms – from minerals to humans, in which its power wheels and normalizes every part of the body. Prana is therefore the energy that revives matter.

Prana is the energy that flows through our body, just as blood flows through the veins and arteries in the body. Prana is the energy that is managed by chakras and bandhas.

"Prana is in the air, but it is not oxygen, nor any of its chemical constituents. It is in food, water, and sunlight, and yet it is not vitamin, heat, or light. Food, water, and air are only the media through which prana is carried. We absorb prana through the food we eat, the water we drink, and the air we breathe." Source: “Yoga – Your Home practice Companion” by Sivananda Yoga Vedanta Centre

So, the most efficient and easy way to regulate and control prana is achieved by controlling the breath.

How the Prana travels and moves in our body…

According to the ancient yoga book “Hatha Yoga Pradipika”, Prana, which is constantly moving and flowing through and in our body, travels in a network of 72.000 nadis (energy channels made up of pranic, mental, and spiritual currents, transferring prana throughout the body in every direction). Besides the fact that Prana floods all our bodies, it also creates an aura – a vast energy field that surrounds our bodies.

"When you perform asanas, you apply pressure to points where important nadis cross. This works like acupressure, unblocking vital energy." Source: “Yoga – Your Home practice Companion” by Sivananda Yoga Vedanta Centre

Pranayama or yoga breathing exercises, focus mainly on opening, activating, and stimulating three major nadis (or energy channels located on the spinal column and moving through the chakras) – the Pingala nadi, the Ida nadi (the cosmic polarity of prana and conscience) and the Sushumna nadi, increasing and strengthening the flow of prana through and in them. The universe stands on two forces, consciousness, and energy.

PINGALA NADI

Corresponds to the right nostril and left hemisphere of the brain, being vital and with a positive polarity, associated with the sun (Ha), vitality, dynamic activity, and tension. Hot in nature and is associated with the sympathetic nervous system.

IDA NADI

Corresponds to the left nostril and right hemisphere of the brain, holds the negative polarity, the moon (Tha), passivity, and cold and relates to the parasympathetic nervous system.

When these two opposing forces are equal, balanced, and free of blockages, a third force arises – the Sushumna nadi – which corresponds to the spiritual side, flowing through the spinal cord.

"The most important nadi, however, is the sushumna, which corresponds to the spinal cord. When the pingala and ida nadis are in balance, the sushumna opens, allowing vital energy to flow upwards and spiritual enlightenment to occur." Source: “Yoga – Your Home practice Companion” by Sivananda Yoga Vedanta Centre

The entire universe is comprised of two forces, consciousness, and energy. This polarity can be seen as light and darkness, positive and negative, male and female, yin and yang, etc. Ida and Pingala correspond to the cosmic polarity of prana and consciousness.

PINGALA: positive polarity, the sun, vitality, dynamic activity, and tension. It is hot in nature and relates to the sympathetic nervous system.

IDA: negative polarity, the moon, relaxation, passivity. It is cold in nature and relates to the parasympathetic nervous system.

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The Yoga texts state that all living entities are sustained by the Prana or life-giving force. The concept plays a central role in yoga and their holistic view of life, therefore one of the most subtle forms of energy is the air.

This vital energy, the Prana is divided into 5 major (the Prana Vãyu) acting in the physical body at all times and 5 minors groups (Upa pranas)which are grosser and more limited manifestations of energy compared to the mukhya pancha pranas.

They are known as:

PRANA

It is the center of circulation of life energy. This force maintains the heart and lungs, and all the activities in the chest region such as breathing, swallowing, your and circulation of blood.

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APANA

It sustains the functions of the kidneys, bladder, bowels, excretory and reproductive organs. It is responsible for the expulsion of gas, wind, feces, urine, semen, and ova. It nourishes the fetus, and expels it from the uterus at the time of birth.

Organs	Kidneys, bladder, bowels, excretory and reproductive systems
System	Excretory system
Related to	Removal of the urine, feces, semen and ova
Location	Pelvic region between the navel and the perineum
Experiencing	Close the eyes. Sit or stand with a long spine and relaxed body. Exhale feel an energy down the torso from the top of the head to the tailbone.

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SAMANA

It activates and maintains the digestive organs and their secretions, and is responsible for metabolism. It is associated with the jatharagni or digestive fire.

Organs	Liver, stomach, duodenum, spleen, small and large intestines and metabolism
System	Digestive system
Related to	Digestion. Balances the opposing forces of prana and apana
Location	Between the navel and the diaphragm
Experiencing	Close your eyes. Sit or stand with a long spine and relaxed body. Inhale and exhale feeling the breath rising and falling in the front, sides and back of the torso.

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UDANA

It is responsible for all the sensory organs and the organs of action. Coordinates and controls the movements of the legs, arms, and neck and directs the activities of the brain and sensory organs that are situated in the head region: eyes, vision; ears, hearing; tongue, taste; nose, smell; skin, tactile sensation. Organs of action controlled by udana are hands, feet, and speech.

​Organs	Throat and brain
System	Nervous system
Related to	Connects the sensory organs, coordinating and controlling the movements of the legs, arms and neck, and also directs the activities of the brain and sensory organs situated on the head region – eyes, vision, ears, hearing, tongue, taste, nose, smell, skin, tactile sensation
Location	In the extremities: the arms, legs, neck and head
Experiencing	Close your eyes. Sit or stand with a long spine and relaxed body. Inhale and exhale and feel the breath circulating around and through the head and neck.

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VYANA

It helps all the other pranas when they require an extra boost. When one overexerts and feels extremely tired, a rush of energy comes, which enables one to continue. It also regulates and coordinates all the muscular movements and the circulation of other pranas in the whole system, aids in sending impulses to different parts of the body, and causes the flow of perspiration and gooseflesh.

Organs	Permeates the whole body and acts as reserve energy
System	Circulatory system
Related to	Helps all the other pranas when they require an extra boost, also regulates and coordinates all the muscular movements and the circulation of other pranas in the whole system.
Location	Whole body, especially on the skin
Experiencing	Close your eyes. Sit or stand with a long spine and relaxed body. Inhale. Feel the breath radiating outward from the navel to the arms and legs.

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These pranas reside in our pranic body, appearing throughout physiological functions in the physical body:

Naga	Alleviates the pressure in the abdomen by burping, throw up or hiccupping. When the air element is agitated, naga becomes active and tries to throw the agitated air out of the stomach, causing vibrations in udana, prana and samana. It remains inactive as long as the diet and digestion are healthy. In the state of meditation, it does not function.
Kurma	Controls the eye lashes, eye lids and the size of the iris. Make us blink. The eyes shine due to the energy of kurma and one appears impressive. When it’s under control, the yogi can keep the eyes open for hours, performing trataka or gazing in a one point.
Krikara	Responsible for yawning, hunger, thirst and respiration. Due to its relation with yawning, its origin is sloth and lethargy. When it’s controlled with practice, sloth and sleep are overcome, hunger and thirst are controlled, and sweet secretions begin to flow in the mouth. The control of krikara is especially helpful during fasting and samadhi.
Devadatta	This is the cause of sneezing and aids in respiration. It becomes activated by sharp or irritating smells and causes pain in the nostrils in more intense conditions. In its subtle state, it enables the practitioner to experience divine smells.
Dhananjaya	Works across the body in the muscles, arteries veins and skin. When we die, it’s the last prana to leave our body. It influences the work of the muscles, arteries and veins, and the skin. The swelling experienced during an injury is due to the motion of dhananjaya. During a tamasic state it reinforces sloth in the body. Responsible for decomposition. It pervades the whole body and is related to the organ of touch.

Pranayama: To balance the 5 main and sub-prana, our mythological sages developed many methods of pranayama.

Uttanasana (Standing Forward Bend)

(OOT-tan-AHS-anna)

Ut = intense + tan = strech + asana = pose

Source: “Yoga anatomy” written by Leslie Kaminoff

"Uttanasana reminds me of a waterfall, the legs being the cliffs from which the trunk is flowing down like water – make the legs strong and tall and the trunk soft and flowing!" Eyal Shifroni in “Props for yoga – Volume 1: Standing asanas

This healing, powerful and rejuvenating asana soothes the mind and works and stretches the hamstrings, gastrocnemius, piriformis muscles, spinal muscles, and so many other muscles and connective tissues.

​​DRISHTI / GAZE	At shins. Closed.
PHYSICAL BENEFITS	​Strengthen the feet, Knees, and thighs. Stretches the hamstrings and calves. Improves the function of the digestive and reproductive systems. Stimulates the liver, kidneys, and digestive system. Relieves menopausal discomfort, headache, insomnia, and fatigue. Opens the hips and groins.
MENTAL BENEFITS	Reduces stress, anxiety, and mild depression. Soothes the nervous system.
COUNTERPOSES	Malasana (Garland) Supta Baddha Konasana (Reclining Bound Angle) Apanasana (knees to chest) Balasana (Child’s pose) Savasana (Corpse pose)
THIS ASANA PREPARES THE BODY FOR:	Padangusthasana (Big toe pose) Pada Hastasana (Hand to foot pose) Paschimottanasana (Seated forward bend).
CAUTIONS:	​People with a back injury, or osteoporosis should forward fold very slowly and gradually. With high blood pressure forward fold gradually and do not remain in this pose if the breathing is strained.

NOW LET'S SEE HOW WE CAN DO THIS

1. Stand in Tadasana (Mountain Pose).

2. On inhale circle the arms up in Urdhva Hastasana, extending from the low belly up through the fingertips.

3. Maintaining the length, on exhale and hinging from the hips, bend forward to have the trunk folding over the legs and resting the palms on the floor by the sides of the feet. If you need to bend the knees, maintain the contact of the belly with the thighs and stack the hips over the ankles.

4. Extend the trunk down. Relax the abdomen, the head, and the neck.

5. Keep the legs engaged by pushing the kneecaps up (drawing up the thigh muscles).

6. To get out of the pose contract the core and the abdomen muscles pushing the navel toward the spine. Place the hands on the hips and on inhaling rise slowly with the spine straight, ensuring there is an elongation in your back. Slowly stand up.

BENT KNEES VERSUS STRAIGHT LEGS

In this pose as in many others in yoga, gravity should do the work of drawing the torso down.

Having this in consideration, if you feel tension, strain, or simply have tight hamstrings, to prevent you to pull yourself down (due to the hamstrings working in this case as tightropes), which will cause tightness and congestion in the psoas, rectus femoris and placing the sacroiliac ligaments under shear stress, it’s better to soften the knees giving breathing space in the pelvis and sacrum and allowing the spine to release.

Only when you feel this release in the spine, is when you should extend the legs,

providing you with more lengthening in all the back parts of the body.

Source: “Yoga anatomy” written by Leslie Kaminoff

from squencewiz.org “To Many Asymmetrical Poses Can Create Sacroiliac Joint Issues”

Source: Yoga Screen @YogaScreen