The 5 Major and Minor Pranas

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.

Pranayama Benefits

As I said before, learning, controlling, and attaining a conscience of how and the way we breathe, held the power to heal and generate well-being in our body, mind, and spirit.

With regular practice of pranayama, you will promote several benefits to your life.

Increases life span

The way we breathe plays an essential role in order to achieve good performance of the body and mind. When we learn to control and regulate the way we breathe, an improvement in general health occurs, due to the fact that the breathing techniques reduce the noxious effects of the toxins in our body and also help to relieve stress and anxiety. But please bare in mind that you will only attain and feel these benefits if you practice pranayama on a regular basis.

Relieves stress

​The daily frantic, the accumulation of problems, the lack of time and so many others challenges in our daily lives, enlarge fatigue, increase stress and anxiety, creating huge problems for our physical and mental health. If we look through a scientific point of view, the only responsible for the way we react and respond to all daily life crises is the Autonomic nervous system (ANS) – a control system that acts largely unconsciously and regulates bodily functions such as the heart rate, digestion, respiratory rate, pupillary response, urination, and sexual arousal. The autonomic nervous system (ANS) has two branches: the sympathetic nervous system and the parasympathetic nervous system, and there are some books that also include a third branch – the enteric nervous system.

• The sympathetic nervous system

This system is known as the “fight or flight response” having as a primary function the stimulation of the body, functioning as a physiological response. The main location of sympathetic nerve fibers resides mainly in the abdominal area, reaching out through the two locations of the spinal column – lumbar and thoracic vertebrae.

• The parasympathetic nervous system

Known as the “rest and digest” response or “feed and breed” system, stimulates everything related to relaxing. This system is responsible for sexual arousal, urination, and digestion, among others, and is the part we try to access during yoga practice. The main location of parasympathetic nerve fibers resides in two locations – the cranial and the sacral spinal cord. The most important element of this system is the Vagus nerve due to fact that if we stimulate this nerve we will counteract the sympathetic nervous system. This nerve reduces our heart rate and blood pressure and once stimulated releases anti-stress hormones. This nerve is part of the ANS and we can only indirectly stimulate this nerve.

In many cases, both of these systems have “opposite” actions where one system activates a physiological response and the other inhibits it. Unfortunately nowadays, with our style of life, we live filled with stress and pressuring activities/situations, instead of using and stimulating the parasympathetic nervous system, we are constantly overstimulating the sympathetic nervous system. So this is why the regular and consistent practice of the breathing technique – pranayama, is so handy and important, hence the fact that they increase the parasympathetic activity that allows us to relax, restructuring the ANS and balancing the two nervous systems, in conclusion, a more relaxed, calm, happy and healthy person.

Relieves Depression	As I previously said, the pranayama exercises reduce stress, anxiety, and fatigue, cleaning all the internal systems, and therefore, obtaining a healthier mind and body, relieving mild depression.
A stable and controlled mind	​Pranayama teaches us how to master and discipline the mind, preparing it for meditation along with a conscience of breathing, being, therefore, an important tool for meditation. The regular practice of yoga and pranayama will help you to improve your concentration, and recent and remote memory, besides strengthening your willpower. All of this is because pranayama increases the oxygen supply to the body, which includes the brain. It relieves distress, calming the mind to function optimally. The deep breaths will ensure that every cell in the brain has enough oxygen. You will feel the effects of pranayama immediately, as you feel a deep sense of peace and rejuvenation in your mind immediately after doing it.
Improves digestion	Specific pranayamas change the pressure in the thorax and abdomen, as well as the normal actions of the respiratory pump where a reduction in abdominal and thoracic pressure causes inhalation and an increase in pressure causes exhalation. This movement up and down, massages the internal organs located in the abdomen, as they move in a gentle and soft way and slide into each other. To avoid pressing and squeezing the abdomen it is important to sit in an upright position with a straight spine and neck. This will allow you to access the upper and lower parts of the diaphragm during the breath-control exercises.
Improves the lymphatic system	The immune and lymphatic systems are very closely related to the organ systems. They both share several organs and physiological functions. The immune system is our body’s defense against infection. The immune system works to keep these harmful agents out of the body. The lymphatic system is a network of lymphatic vessels, responsible for the flow of lymph fluid (the container of white cells in the blood that flow in our body and that can pick up unhealthy bacteria where it’s destroyed by lymphocytes). The main function of this system is to retrieve proteins and nutrients that have escaped from cells. And return it to the bloodstream. If the lymphatic system is not working in a proper way, these toxins and wastes are going to accumulate In our body, bringing a sensation of swelling, bloating, and heavy body, preventing the effective functioning of the immune system. Thus, as with the asanas (yoga postures), inversions, and twists, the pranayama will promote movements in the internal organs, acting as a pump to the lymphatic system, draining and cleaning it of toxins and consequently preventing the disruption of the flow.
Supports Cardiovascular Health	​Because pranayama is useful for dealing with the effects of stress, such as by normalizing blood pressure levels/reducing hypertension, studies have shown that slow pranayama practice is beneficial for cardiovascular functions. Both fast and slow pranayama practices have been found to produce different physiological responses; slow, deep breathing seems to be most beneficial for heart health and improving perceived stress. One study carried out by the Departments of Physiology and Advanced Centre for Yoga Therapy Education and Research found that when participants underwent slow pranayama training for 30 min, three times a week for the duration of 12 weeks they experienced significant improvements in perceived stress, heart rate, respiratory rate, systolic blood pressure, and diastolic blood pressure.
Cleans the lungs	Due to the fact pranayama empties completely the lower part of the lungs, purification and cleansing of this organ occur.
​ Beautiful skin	​When we practice breath-control exercises, breathing becomes more efficient. This will give the body and extra pump of oxygen, aiding in removing toxins and consequently giving us the benefit of more beautiful, healthier, and shining skin.

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