Pranayama or Breathing Techniques (15 hours) 

Introduction to Pranayama:

• Overview of prana (life force energy) and its significance in yoga.

• Understanding the benefits of pranayama for physical, mental, and emotional well-being.

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Anatomy of Breathing:

• Exploration of the respiratory system and the mechanics of breathing.

• Understanding the role of the diaphragm, intercostal muscles, and other respiratory muscles in breathing.

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Principles of Pranayama Practice:

• Key pranayama practice principles include breath awareness, rhythm, and control.

• Understanding the relationship between inhalation, exhalation, and retention phases of the breath.

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Types of Pranayama Techniques:

• Introduction to different pranayama techniques, such as Dirga Pranayama (Three-Part Breath), Ujjayi Pranayama (Victorious Breath), and Nadi Shodhana (Alternate Nostril Breathing).

• Practice sessions for each technique, focusing on proper technique and alignment.

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Benefits and Contraindications:

• Discuss the specific benefits of each pranayama technique for physical, mental, and emotional health.

• Understanding contraindications and precautions for certain pranayama practices, especially for individuals with medical conditions.

 

Pranayama and Meditation:

• Exploring the relationship between pranayama and meditation.

• Practice sessions combining pranayama techniques with mindfulness meditation to deepen relaxation and concentration.

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Integration into Daily Life:

• Strategies for integrating pranayama practice into daily routines and stress management.

• Tips for practicing pranayama off the mat, such as during work breaks or before sleep.

 

Pranayama Sutra 2.49: "Tasmin sati śvāsa-praśvāsayor gati-vicchedaḥ prāṇāyāmaḥ"

Translation: "When that (steady posture) has been acquired, then the control of prana (life force) through regulation of inhalation and exhalation is pranayama."

 

Sthira Sukham Asanam (2.46): "Sthira sukham āsanam"

Translation: "The posture (asana) for Yoga meditation should be steady, stable, and motionless, as well as comfortable, relaxed, and easeful." (Relates to the importance of a stable posture for pranayama practice)

 

Pratyahara Sutra 2.54: "Svaviṣayāsamprayoge cittasya svarūpānukāra ivendriyāṇām pratyāhāraḥ"

Translation: "Withdrawal of the senses (pratyahara) is the bringing of the senses under control, like a tortoise withdrawing its limbs into its shell." (Relates to the inward focus of pranayama practice)

 

Dhyana Sutra 3.2: "Tatra pratyayaikatanata dhyanam"

Translation: "When the mind continuously dwells on one object and is engrossed in it, it is Dhyana." (Relates to the concentration aspect of pranayama practice)

 

Participants can deepen their understanding of breathing techniques and pranayama and cultivate a more profound and transformative practice both on and off the mat.