Furthermore, Tibetan Buddhism speaks of "lung," the subtle winds that carry consciousness within the body. The Japanese practice of Reiki works with "ki," akin to prana, to promote balance and healing. Native American cultures honor the Great Spirit, the source of life force that animates all creation. Even in Western religious traditions, we see echoes of prana in concepts like the Holy Spirit, symbolizing the divine energy that guides and empowers.
​
By recognizing prana's presence in these diverse traditions, we embrace a universal understanding that transcends borders and dogmas. It's a reminder that beneath our unique spiritual paths lies a shared acknowledgment of the subtle energies that shape our lives.

As we ponder the religious and traditional aspects of prana and pranayama, let's acknowledge the intricate relationship between our breath and our inner journey. From prana flows the vitality of life, as well as the interconnectedness of all existence. The breath becomes a conduit for prana, a vehicle to attune ourselves with the rhythm of the universe. This realization invites us to explore pranayama as a bridge between the finite and the infinite, the seen and the unseen.

The chapter guides us through the practical implications of pranic control, inviting us to embrace pranayama as a tool for transformation. Through these practices, we learn to harness prana to enhance our physical and mental well-being. Saraswati's teachings remind us that prana is not merely a theoretical construct but a dynamic force that can be consciously directed to bring about profound changes in our lives.

Consider pranayama as a means to alleviate stress and anxiety. Science has shown that conscious regulation of the breath affects the autonomic nervous system, promoting relaxation and reducing stress responses. In our fast-paced world, the ability to manage stress through pranayama becomes a powerful tool for maintaining mental equilibrium.

The Dance of Bioluminescence: Illuminating the Connection
Saraswati further enlightens us with insights into the intricate dance of bioluminescence within our pranic body. Just as the cosmos sparkles with countless stars, our own being radiates a luminous energy. This connection between our inner light and the universe is a reminder that we are not isolated entities, but rather integral threads woven into the cosmic tapestry. The vibrant exchange of prana between our being and the universe echoes the grand harmony of existence.

The Symphony of Health and Pranic Flow
Saraswati's wisdom also touches upon the profound interplay between the flow of prana and our state of health. As we delve into the intricacies of our pranic body, we realize that it is not just about vitality; it's a roadmap to healing. The currents of prana carry the potential to heal not only physical ailments but also mental and emotional imbalances. The ancient science of pranic control teaches us that we are not mere spectators of our well-being, but active participants in our own healing journey.

Awakening to Cosmic Kinship: You are Vital, You are Miraculous
The teachings of Swami Satyananda Saraswati gently guide us beyond the mundane and into the miraculous. As we explore the depths of pranic wisdom, we begin to understand that we are not insignificant observers in this vast universe. Instead, we are an essential thread in the intricate fabric of creation, woven with the same cosmic elements that birth stars and galaxies. The flow of prana within us mirrors the ebb and flow of the universe itself, an eternal dance that unites us with the cosmos.

​Embarking on this journey through "Prana: An Introduction" and "Pranayama: Nadi Shodhana (Stage 1)" offers us the opportunity to witness the fusion of ancient insights with modern understanding, to illuminate our own inner light, and to become conscious architects of our well-being. The pranic teachings beckon us to step into our cosmic kinship, embracing our vitality and acknowledging our role as an intricate part of the cosmic symphony.

Now, let's put theory into action with a practical guided pranayama practice. As you read and reflect on the teachings of prana and its significance, I invite you to experience the essence of pranayama firsthand. This practice will help you connect with your breath and harness the transformative power of prana.

I've prepared a guided audio recording that will lead you through Stage 1 of Nadi Shodhana pranayama. This technique involves the alternate nostril breathing method, which has been cherished by yogis for its ability to balance and channel prana throughout the body. As you engage in this practice, allow yourself to be fully present, following the instructions and immersing yourself in the rhythm of your breath. Remember, there's no need to strain. The  three-part yogic breath  we'll use helps to create a balanced and harmonious flow of energy.

Please note that this practice is typically done after yoga and before meditation, as it prepares the mind and body for a deeper state of awareness. Swami Saraswati also recommends that you practice this stage of pranayama for 2 weeks, or for however long it takes you to master the technique without straining. The recording will guide you through each step of the practice, making it accessible even if you're new to pranayama.

Before you begin the practice, find a comfortable seat and ensure that you won't be disturbed. Close your eyes, take a few calming breaths, and get ready to embark on a journey of pranic exploration. As we practice together, keep in mind the teachings of Swami Satyananda Saraswati, who reminds us that prana is both the fabric of our existence and a key to unlocking our highest potential. This practice invites us to tap into that potential and experience the profound effects of pranic awareness. As you inhale, visualize vitalizing prana entering your body. With each exhale, release any tension or negativity. Feel the transformative energy of prana as you cultivate a deeper connection to your breath and your inner self.

Are you ready to begin? Click the play button below to start the guided Nadi Shodhana pranayama practice.

If you find any pleasure in reading my research into all things holistic, please feel free to let me know in the comments section below (in the web browser version). Furthermore, if you find any joy and value in what I do, please consider becoming a patron with a one-time or recurring monthly donation of your choosing -- between the cost of a cup of tea and a good lunch. My intention is to always keep my research found within The Kriya Yoga Blog free (and ad-free). It takes me hundreds of hours a month to sustain. Your support genuinely matters. ❤

Within us, there are various forms of energy that permeate and surround our bodies. These are closely connected with our health, the way we think, and how we react to the external world. Some of these energies are well known: nervous energy, chemical energy, and so on. Yet there are some which are not normally perceived in everyday life of most people. It is these subtle forms, as well as the grosser forms of energy that the practices of pranayama seek to harmonize and manipulate (57).

​This subject of prana and pranayama will be fully discussed in the next lesson, but in this topic, I will describe one of the most straightforward practices of pranayama called samaveta pranayama as I've understood it based on the amazing book we have been exploring now since March 16, 2020.

This is an excellent practice in preparing the lungs for more advanced practices of pranayama. At the time of retention, the amount of oxygen taken up by the blood and the amount of carbon dioxide that is discharged by the blood into the lungs is increased. When people breathe quickly and shallowly, the exchange between the circulating blood and the lungs is very small. The increased exchange during samaveta pranayama helps to revitalize the body and improve one’s health (57).

Some of the things that come up for me while attempting to practice samaveta pranayama are the following:

• Apparently, I have a monkey mind that doesn't want to stop running to the past and future
• I also found it difficult to get started, to begin, and to sit still
• I was oftentimes interrupted

However, I made a few changes to my life and to my practice... more like, a few commitments. And, as a result, I've been successfully practicing samaveta pranayama for the last three days out of seven total. I'd like to share those with you now :) 

Yesterday, A student of yoga who happened across my Youtube Channel asked me via whatsapp the following question: 

This is a wonderful and intelligent question. Luckily for us, the answer to this question is provided by Swami Satayananda Saraswati on page 36 of the full, unabridged textbook, "A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya". He says:

In the previous lessons, Swami Satyananda described eight exercises to loosen up the body, particularly the legs, in preparation for meditative asanas and other types of asanas. In this topic, we will explain two of the simplest sitting positions, which can be used for various meditation, pranayama, and kriya yoga practices.
 
The following two asanas are very useful in the early stages of practice. However, the best sitting positions are the classical meditative asanas. These are padmasana (lotus pose), siddhasana (accomplished posed for men), and swastikasana (auspicious pose for women). Your aim should be eventually to sit in one of these classical asanas. Therefore, the exercises previously given for loosening up the legs should be continued so that the more advanced meditative asanas can be mastered in the future. 

This is the easiest of the meditative asanas, and everyone should be able to sit in it. Although it may be used for meditation practices, it has one basic drawback: most of the weight of the body is supported by the small area of contact between the floor and the buttocks. After a period of time, this area soon becomes a little painful. However, this can be overcome to a degree by using a cushion under the buttocks. The other meditative asanas have a larger area of contact between the floor and the body - the weight of the body is supported partly by the buttocks and also by the legs, which reduces aches and pains from developing.

•  Place a folded blanket or run on the floor
• Sit with the legs facing forwards in front of the body
• Fold the left leg under the right thigh
• Then place the right foot under the left thigh
• Hold your head, neck and spine upright in a comfortable position
• Place your hands either on your knees or in your lap
• Close your eyes
• Relax your whole body
• The arms should be relaxed and not held straight
• the back should be upright and firm, but without tension

​Note: As soon as one is able to comfortably perform any other meditative asana, sukhasana should be discontinued.

Many people find this asana a little uncomfortable at first because it is a sitting position that few people ever use. At first, the ankles and knees tend to ache, but with practice, this asana will become most comfortable and almost a joy to sit in. Besides being an excellent meditative asana used by Muslims and Japanese Buddhists, it is the starting pose for a large number of other asanas. 
 
The Sanskrit word vajra means 'thunderbolt.' The psychic vajra nadi, which is greatly affected by this pose, is an important energy pathway which carries nervous impulses of the genito-urinary system from the brain. It is the same word that has given the name Vajrayana to a form of Tantric Buddhism, which uses sexual union as part of its spiritual sadhana (practice). The term has various other meanings, all connected with the same subject. As such, vajrasana is said to enable the practitioner to gain control over the sexual functions and direct the energy towards expanding consciousness. 

ADVICE FOR BEGINNERS

Beginners may find it difficult to sit on their feet without the support of the arms. A good method for loosening up the legs is to support your body weight with your arms and then slowly lower your buttocks towards the feet. Bear the discomfort for a second or so and then take support of your arms again to release the tension. Then again, lower your buttocks and repeat the procedure. With practice, you will find that the tension disappears, and eventually, you will be able to sit on the feet for longer periods without the slightest difficulty. Remember, the loosening up exercises will also help you very much to make your legs more supple and allow you to sit in vajrasana. 
 
Beginners who find that their legs and feet ache after a very short time in this position should return to the kneeling position and then sit on the floor with the legs outstretched. Bend one leg, hold the ankle, and vigorously shake the foot until all signs of stiffness have disappeared. Repeat with the other leg. Then again, sit in vajrasana.

As I begin writing this, it is Sunday, and this morning I realized that I have formed a healthy habit! :)  I have been placing my yoga mat in the same place every day, and I have been practicing on it, around the same time, every single day. How did this happen?

Before I read Lesson 2 from the book we are working with, “A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya,” and of which I am about to share with you, I used to place my yoga mat in the living room of my home. I would practice on it throughout the week, but not daily. Now, I find myself drawn to my mat, and I believe the reason is that I followed the directions from the book, and mindfully created a place of practice that is special to me. I created it with intention. And I've been practicing slowly, taking my time, never feeling rushed or forced. 
 
Let me tell you about my teeny-tiny yoga space. The space I have created is cozy and receives a lot of sunlight, which is so important to me here in London. I didn't want to clutter the space, so I selected only a few yoga items, displayed pleasantly. My Tibetan singing bowl. A plant. A few yoga blocks of various sizes. An eye pillow filled with lavender. A strap. A small bag with a few also intentionally chosen essential oils in it: lavender, rosemary, jasmine flower. And that’s it.
 
My yoga space is welcoming. It calls to me now, whereas before, the place I had initially been practicing in, the living room, hardly caught my attention at all.
 
And so, as a result of consciously preparing a yoga space for myself, I have been practicing more often. Lately, I begin my practice with the yoga asanas that we learned in the last chapter (I save naukasana (boat pose), savasana (corpse pose), and pranayama for the end of my entire practice). Then I move into something different. Lately, I have been practicing ashtanga yoga, but only Surya Namaskara A and Surya Namaskara B. This usually takes me about 15-20 minutes to complete, in addition to the 10 minutes I spend on the kriya asanas we’ve learned. Sometimes after ashtanga, I do more of my own personal flows, following my intuition and my body’s signals. Sometimes I continue with more ashtanga. Sometimes I rest and practice pranayama and then rest in savasana. And sometimes, I only get through five rounds of Surya Namaskara A, and then I relax and put my mat away. It all depends. The point, though, is that I am practicing every day. Sometimes more than once a day.
 
I feel so much healthier. My mood is lighter. I have more energy. I feel grounded. So, I’d like to share what I’ve been learning with you now with the hope that it will also help you find the same sense of groundedness and peace that I saw as a result of following a few rules and preparation tips I discovered in the Kriya Yoga book. I wish you all the best as you prepare your yoga and meditation space with love and intention.  ❤ ~ Ashley

In this blog you will find:

1. A video of Isabella and I practicing yoga in our teeny-tiny (but successful) yoga space
2. A video lecture regarding Lesson 2, Topic 3 --> Asanas: Rules and Preparations 
3. Links to previous posts about ashtanga yoga
4. Links to videos of how to practice Surya Namaskara A & Surya Namaskara B
5. Photos of some of the upcoming lessons and topics aka “content page”
6. Photos of the Lesson 2 asana program options and images of upcoming asanas

MAINTENANCE OF FINAL STATIC POSES
The final position is the most important part of the asana practice. During this time, specific parts of the body are influenced. The body is held in such a way that certain muscles are stretched to the limit of present flexibility, and certain organs are given the best possible squeeze or massage and extra blood is directed to or removed from particular regions. This period of immobility is the time when profound and beneficial changes are occurring in the body. With some asanas, it is also a time when deep states of concentration can be reached if the final position is held for extended periods of time.   

Correct, relaxed respiration is essential in the final static position in order to accentuate the influence of the asana on the body by increasing the massage of the internal organs ad by stimulating the exchange of oxygen for carbon dioxide through the blood.

AWARENESS
What facet of the practice should one be aware of during the performance of an asana?
 
This will be explained as we cover each asana. However, the following is a rough guide to the possibilities.

While learning the asana, your attention should be on correct performance. You can also be aware of relaxing as many muscles as possible to make the asana easier to perform and more effective. You can be aware of the physical movement, or of the breath while assuming the final pose. In the final position, you can be aware of your breath, mantra, or the parts of the body that the asana particularly influences.  
 
RELAXATION AFTER COMPLETION OF ASANAS
This is nearly as important as the asana itself. When one completely relaxes, the organs and muscles return to their normal shape. As such, they are flooded with an influx of purified blood to replace the blood that has been squeezed out in the performance of the asana. During this resting state, the circulatory and respiratory systems also return to normal. This is necessary before one starts the next asana.

​During this practice of relaxation, one should try to relax the body and mind completely maintain awareness of the body and the breath.

Here's a quick look at what we are about to explore! (If you're viewing from your email, consider viewing the blog on your browser instead so you can see the slideshow.) I look forward to this journey with you as always. Please let me know how you're doing and if you have any questions! ~ Ashley