The Yoga rules

By Liza Othman

The Yogis say that prana circulates through the human body via a network of special channels called nadis, roughly equivalent to our network of nerves and blood vessels. The nadis, in turn, are governed by seven chakras, or wheels, which roughly are the astral counterparts of our anatomic plexuses. The three main nadis are called Ida, Pingala and Shushamna. Shushamna corresponds to the spinal cord, while Ida and Pingala are represented as two inter-circling snakes on either side of it and may be identified with the sympathetic nervous system.

Of the chakras, the lowest, Muladhara, is situated at the base of the spine, corresponding to the sacral plexus. At the physical level it is said to control the process of elimination. But it is also a most important center for controlling the dormant energy called Kundalini, or the Serpent Power. This, when released, brings with it among other things the knowledge of good and evil.

In modern Western terms Kundalini may be said to control the deepest aspects of the personality, most especially the subconscious. Probably the closest analogy in terms of our own concepts would be that what Freud calls the libido man's deepest sex drive which, sublimated, translates itself into the source of all creative, emotional and spiritual drives.

The second chakra, Svadishthana, situated in the region of the genitals, is said to control overt sexual desire. Next comes Manipura, which corresponds to the solar plexus, with control over the digestive processes. This is the "stomach brain," our powerhouse of stored-up energy in many ways connected with all manner of physical reactions and emotions.

The fourth chakra, Anahat, at heart level, corresponds to the cardiac plexus, which controls breathing. The fifth is the Visuadha, behind the throat, which controls speech. The sixth, Ajna, located between the eyebrows, supposedly controls the autonomous nervous system and is said to be the seat of the mystical "third eye" which accounts for the clairvoyance claimed by some Yogis.

Finally there is Sahasrara chakra, called also the Thousand-Petalled Lotus, which corresponds to the cortical layer of the brain. Of this chakra it is said that here Kundalini joins her Lord, Vishnu, as matter ascends to the spirit and the gross in the human body merges with what is most lofty.

The mystical ramifications of this concept need not concern us here, but whatever the differences between prana and oxygen, one thing is certain: the practice of pranayama even if you are determined to call it simply proper breathing - produces immediate beneficial results. In short order the student begins to experience lightness of body, an absence of restlessness, better digestion due to an increase in the flow of the gastric juices, clearing and smoothing of the skin.

The physiological benefits we have already explained - now let the student discover for himself how quickly these will come to him once he establishes a daily routine of exercises. As for the spiritual well-being that will follow - the inner lightness, the serenity - it matters little whether you attribute them to oxygen burning out the wastes and poisons in your grey matter or to more subtle influences. The important thing is that it is all yours to enjoy at will.

And now for method:

Except for certain exercises which specify otherwise, breathing, as you now know, should always be through the nose. It should also be rhythmic. A long inhalation, a short pause while holding the breath, then a long exhalation is the basic pattern to follow. But on no account must you make hard work of it or overdo it. Strain destroys the benefits of the exercise. And regardless of what you may have heard about suspension of breath practiced by some Yogis, this is nothing for a neophyte to experiment with. In fact, it might be harmful. So the moment you feel the least bit queer when practicing Yogic breathing, stop.

This deep rhythmic breathing, for which a few simple exercises follow, is not to be confused with the kind of effortless dynamic breathing which you should also learn, then assimilate so completely that you will be doing it unconsciously all the time. Most of us breathe in short staccato jerks, shallowly, aimlessly. If for a while you take time to watch yourself, if you train yourself to breathe more slowly and more deeply, though without the pause between inhalation and exhalation as recommended for special exercises, the new rhythm will shortly become automatic. From about fifteen breaths a minute - or 21,600 each twenty-four hours - you will have reduced your tempo by possibly three breaths a minute, which is twenty percent, or 4,320 per day. Such a slowing-down means a corresponding easing of the wear-and-tear on the entire body - less work for the heart, lower blood pressure, a relaxation of body tensions, and quieter nerves - in short, still another way to lengthen the years of your life and make them enjoyable!

Of all the Yoga exercises and poses, the breathing routines are done with least effort. They take very little time and may be done anywhere, just as effortless Dynamic Breathing may be practiced while you go out for a walk or sit in an easy chair to rest. Under no circumstances omit your deep breathing, regardless of how crowded your schedule or how long your day.

The following deep-breathing exercises are most effective if done upon arising. They are best performed before an open window but may also be practiced before going to bed or even sometime during the day.

Stand erect and at ease. Place the hands on the hips, elbows well out and never forced backward. Draw the chest straight upward, then press the hip bones with the hands in a downward direction. By this means a vacuum will be formed and air will rush into the lungs of its own accord.

Remember to keep the nostrils wide open so that the nose may serve as a passive channel for inhaling and exhaling. The breathing should be noiseless. Remember to stretch the upper part of the trunk. The chest must never be cramped, the abdomen should be naturally relaxed, the spine and neck straight. Remember not to draw the abdomen inward; lift the shoulders up, never force them back.

To exhale, allow the ribs of the upper part of the trunk to sink down gradually. Then lift the lower ribs and abdomen slowly. Again, care must be taken not to bend the body or arch the chest. Exhale silently through the mouth. At first do not retain the breath after inhalation. Start with three or four rounds a day; increase by one each week.

An excellent way to practice pranayama is lying down. Lie flat on a hard surface - preferably on the floor, using a mat or rug. Let your arms rest by your sides, parallel to the body. Keep the legs straight but not stiff. Relax muscles and mind, step by step, as in Savasana, the exercise for complete relaxation. Breathe deeply and noiselessly from the diaphragm. Start with three or four rounds a day, increasing by one round each week. This exercise may be done in conjunction with complete relaxation, but do not substitute one for the other. Also, do not try to use a bed unless it is an exceptionally hard one, since relaxing on a hard surface is by far the most effective method.

More information about how yoga can improve your health and life is available at http://Yoga.FunHowToBooks.com/