alternate nostril breathing

My Pranayama practice continues apace. I have fallen into a nice little 30-minute routine. I’m working from an old DVD called Pranayama For Health and Wellbeing, which sadly seems to be out of print. I have been focusing primarily on the cleansing Pranayamas included on the video. My routine varies somewhat, but generally runs as follows:

I start with about a 30-50 rounds (each breath is one round) of Kapalabhati, or Skull Shining Breath.

Then I do Breath of Fire through the right nostril, while keeping the left nostril closed, for three minutes. I follow this with Breath of Fire through the left nostril, keeping the right nostril closed, also for three minutes.

Finally I do about five minutes of Breath of Fire through both nostrils.

Note: Kapalabhati and Breath of Fire are similar, but not the same. In Kapalabhati the emphasis is on a strong exhale, and there is a passive inhale. The inhale and exhale do not need to be of the same length. In Breath of Fire the emphasis is on keeping the inhale and exhale of the same length.

Then I often do something the DVD calls Anunasika Pranayama. This consists of taking a deep breath, then blowing it out through the nostrils in a series of exhales until the lungs are empty. I do this six times through both nostrils, then six times through the right nostril only, then six times through the left nostril only, and finally six times through both nostrils. This one is very cleansing: I usually go through several tissues during it!

I follow this with Kukkura Pranayama, or the Dog Pant Breath. I do four sets of 20 rounds (breaths) each. Kneeling in Vajrasana, you put your hands on the floor in front of your knees, stick out your tongue, and pant from the abdomen.

Finally, I finish my practice with Nadi Shodhana, or Alternate Nostril Breathing.

I did this practice 4 days last week, and 5 the week before. I really feel drawn to the cleansing pranayamas right now. Firstly because I’m just getting back into a consistent pranayama practice, and I figure I need cleansing. But also because I tend to have more allergy problems in the winter, so anything that cleans out my sinuses is probably beneficial.

My back has been doing better. The pain is either non-existent or very manageble. However, I still have to take it very easy. I went shopping last Saturday afternoon and was pretty sore the next day. So as long as I take it easy I’m fine. While I miss my physical yoga practice, it is actually nice to have the time now to focus on a pranayama practice, which I had been wanting to do more of, anyway.

I am finding it harder to stick to a very minimal exercise regime than I had anticipated. If I don’t regularly do at least some cardio (I have an elliptical machine) and a few stretches, I’m restless and can’t sleep. But if I do too much my back complains later…and wakes me up in the middle of the night. Of course I feel fine when I’m warm and exercising; the pain only makes itself known hours later. Add to that the fact that having two chiropractic appointments, and one massage, a week adds cuts into my normal evening exercise/yoga time. I haven’t yet figured out exactly what works best to both keep my back safe and bring me restful sleep, nor when best to work a practice into my new schedule. It is frustrating. Things will be easier for me once my chiropractor feels I have progressed to a point where she can prescribe exercises for me to do.

What I have been able to do successfully is delve into a pranayama practice. B.K.S. Iyengar’s Light on Pranayama was my Christmas gift to myself from the store where I attend meditation classes. I’m about a third of the way through. So far he’s discussing the Hindu philosphy of prana: laying the groundwork. I have yet to get into the discussion of specific pranayamas.

However, as I do have prior knowledge of pranayama, either taught to me by my meditation teacher or picked up from various yoga books, I have put together a short practice for myself. I’m sort of making it up as I go, but basically doing Breath of Fire, Alternate Nostril Breathing, and working on the upper two locks: jalandhara bandha (chin lock) and uddiyana bandha (abdominal lock). The entire practice so far is lasting about 15 minutes, but I will probably lengthen it as I get used to the practice, and as time permits.

When I have time, I follow this practice with a 30-40 minute meditation. I have found the combination of the pranayama practice followed by the meditation to allow me to sleep through the night.