“Health is the vital principle of bliss,
And exercise, of health.”
James Thomson
Ayurveda teaches that human life—your life—is a process of recycling earth, water, and air through the body’s channels of circulation. The three basic elements are manifestations of the energy and information that make up the entire universe. As they pass through the channels of our mind body system, they literally put us in touch with the stars.
In Chapter 4, we introduced the concept of srotas, or channels of circulation. Although these streams of biological intelligence cross anatomic boundaries, they represent the network of information in the physical body. There is a corresponding system of circulation in our subtle body and these paths are referred to in Ayurveda as nadis. As compared to the thirteen channels of circulation in the physical body, there are reportedly seventy thousand channels in the subtle body! I find that the best way of conceiving of nadis is the recognition that almost every cell and every organ in the body has the capability of communicating with every other cell and organ. The body is a web of energy and information and each thread connecting one part with another can be thought of as a subtle channel. The subtle energy that flows through these subtle channels is our life force, which is called prana. Although it is sometimes defined as “breath,” prana is actually the vital force that animates all living beings. Prana nourishes and supports every cell and tissue in the body, and underlies all the circulatory processes throughout our body. Prana is the primary energy impulse that moves us to take our first breath after leaving the womb, and leaves us at the moment of death.
Through the Vedic science of breath, or Pranayama, we can learn to activate, balance, and direct the life force consciously in order to expand awareness and increase our mind body integration.
According to Ayurveda, our mind and breath mirror each other. When our mind is agitated, our breathing becomes shallow and agitated, while when our mind is still, our breathing is quiet and even. By learning to regulate the breath, we can quickly and directly influence both our physical and emotional states.
Breathing is a beautifully complex process that connects our spirit, mind, body, and environment. It involves the full range of our body’s capabilities, from the neuromuscular movements of the diaphragm and the rib cage to the subtlest cellular metabolic processes. With every breath, we inhale and exhale ten billion, trillion atoms of carbon, oxygen, and hydrogen. The atoms we take in are used to create our cells, tissues, and organs, while those that we release are the discarded building materials of our physiology. Breathing is the process of receiving nourishment and eliminating waste as we exchange our individual bodies with the body of the cosmos.
Most of the time our breathing occurs without our focused attention, but by using exercises to bring this function of the autonomic nervous system under conscious control, we can acquire a powerful tool for balancing the doshas and improving the energy patterns in both our mind and body.
Many different Pranayama breathing exercises are described in the yogic and Ayurvedic texts. Some of these are intended to calm the system, while others are more stimulating. Vigorous, forceful breathing exercises, for example, are useful for activating the physiology. These can be particularly valuable if you are a Kapha type, and feel a need for greater mental or physical energy.
The first of these activating exercises is called Kapalabhati in Sanskrit, which means “making the head shine.” It consists of a very vigorous exhalation followed by an inhalation that is relatively slow and passive. Kapalabhati should be performed while sitting erect but comfortably, and all breathing should be through the nose.
The face and shoulders should be relaxed, and only the diaphragm should be used to expel the breath. Begin with a set of ten complete breaths, then rest for thirty seconds before repeating the cycle. After each set sit for about thirty seconds with your eyes closed, allowing yourself to feel the sensations that the exercise creates in your body.
A second activating and purifying exercise is called Bhastrika, or “bellows breath.” It is performed by forcefully exhaling and inhaling each breath through the nose.
Bhastrika should initially be performed in sets of ten, with thirty-second rest periods between the sets. Once the exercise becomes comfortable it can be performed for longer periods, varying the depth and rate of the breathing pattern. It is important not to overextend. Return immediately to normal breathing if you feel faint or if any sort of discomfort appears.
Kapalabhati and Bhastrika are not recommended during pregnancy or if you are having your menstrual period. Since heightened levels of alertness may make sleep difficult, they should generally not be undertaken late in the evening. Also, you should not perform breathing exercises until your most recent meal has been digested, which is usually at least two hours after eating.
When your mind is agitated, perhaps as a result of a Vata imbalance, there are Pranayama exercises that can provide a calming influence. Nadi Shodhana, which means “cleansing the channels of circulation,” is often known as alternate-nostril breathing. There are three basic ways to perform this technique, and in each of them the right hand is used to control the flow of breath through the nostrils. The thumb is positioned over the right nostril, while the third and fourth fingers are over the left.
In the first Nadi Shodhana technique, the closed-off nostril alternates at both the end of exhalation and the end of inhalation. In the second technique, the nostril is changed only at the end of inhalation. In the third technique, the same nostril is used for both inhalation and exhalation during three complete breaths, after which the other nostril is used. In all the techniques, breathing should be effortless, with the mind simply witnessing the process. Nadi Shodhana should be performed for five to ten minutes.
NADI SHODHANA
The second calming Pranayama exercise is called Brihmari, which means the sound of a bumble bee. It’s a humming sound produced through the nose. Take a deep breath, then hum as you exhale. The vibration creates a very relaxing effect. It is particularly pleasant to perform Brihmari in a group. If everyone hums on key, a very expansive vibration fills the room, creating a tangible atmosphere of peace and harmony.
Breathing exercises can’t change the circumstances that give rise to anxiety or agitation, but they can definitely change your reaction to those circumstances. Challenges can be met much more effectively when you’re operating from a quiet, centered perspective.
When there is too much heat in your physiology, both mind and body are likely to become irritated. Pranayama breathing exercises that cool the system can calm these raging fires and prevent the scorching damage of aggravated Pitta.
The first exercise—called Ujjayi in Sanskrit—is performed by slightly contracting the back of the throat while inhaling and exhaling through the nose. This procedure creates a cooling sensation and a soft but audible sound that resembles light snoring. Ujjayi is best learned by first saying the sound haaa with the mouth open, and then continuing to move the breath while closing the mouth and partially closing the throat in the area of the soft palate. Ujjayi can be performed along with other activities, and we recommend using it while doing aerobic exercises. If your workout has become so vigorous that Ujjayi breathing can no longer be performed easily, you should probably reduce your level of exertion.
The second cooling exercise, called Sitali, is performed by breathing through the mouth with the tongue curled into a cylinder. If you can’t comfortably do this, a similar effect can be gained by breathing in and out through rounded lips.
Sitali creates a cooling influence at the back of the throat—but part of the reason it quickly pacifies irritability may be the silly feeling that comes with making this face! You can use this cooling exercise whenever frustration or disappointment leads to anger. Your mind will become clear, and it will be easier to deal with whatever the real issues may be.
What does it feel like to perform these breathing practices? With the activating exercises (Kapalabhati and Bhastrika), there is usually a pronounced clearing of extraneous thoughts and a sense of witnessing. I suspect that physiologically, the deep ventilations reduce the level of carbon dioxide, which lowers blood flow to the thinking parts of the brain (cortex) without affecting the awareness centers. Therefore, most people have the experience of being very awake without a lot of mental noise. The calming exercises (Nadi Shodhana) create an influence similar to mindfulness meditation, with the rhythmic procedure serving as the object of attention to interfere with our usual thought associations.
These breathing exercises have a profoundly balancing effect on the mind body physiology and can be valuable in preparing for silent meditation. They facilitate entrance into the “gap”—the silent space between thoughts, which is basic to the experience of restful alertness.
If there is time, perform one of the vigorous Pranayama techniques (Bhastrika or Kapalabhati) for five to ten minutes. Follow this with one of the calming techniques (Nadi Shodhana or Brihmari). Then meditation can begin.
Physical exercise is good for you—but it does not necessarily follow that the more you do, the better it is. Two aspirin, after all, may relieve a headache, but five or six can cause an ulcer.
When you perform any exercise, you can ensure maximum benefit by paying careful attention to your body’s responses. Use the following Ayurvedically based suggestions as a guide:
• During peak exercise, you should have a very thin film of perspiration, but you should not be sweating excessively.
• You should be able to hold a conversation while you are exercising. If you are unable to talk because you are short of breath, you should reduce the intensity of your workout.
• Above all, emphasize exercises that you truly enjoy.
It’s even possible to elicit the restful-alertness response while exercising. One way to achieve this is through a traditional breathing mantra, so hum. Silently repeat so as you inhale and hum as you exhale. Other words or phrases repeated in a rhythmic manner can have a similar effect. Simply observing the breath can also establish inner silence in the midst of vigorous physical activity.
Choosing the appropriate exercise for your body type will ensure the most benefit and the greatest enjoyment. If you are performing some physical activity for the sake of your health but are finding it a strain, it will not provide the benefit you are seeking and you probably will not stay with it for very long.
Exercises beneficial for Vata types should focus on balance and stretching. They should generally be lighter than for the other doshas and may include easy walking, yoga, bicycling, and dance. Their primary effects are to increase agility and coordination. Exercises for Pitta types should be of moderate intensity and noncompetitive. Brisk walking, jogging, skiing, mountain climbing, biking, and swimming are all beneficial to balance Pitta. They improve circulation and cardiovascular efficiency. Kapha-balancing exercises emphasize endurance and include vigorous running, bicycling, swimming, aerobics, and weight training. They are designed to increase strength and endurance.
From an Ayurvedic point of view, if you had to choose only one exercise program, it should be Surya Namaskar, or “Sun Salute.” Though it takes only a few minutes, this set of twelve postures is rejuvenating, exhilarating, and is appropriate for all body types. Moreover, the Sun Salute encourages a sense of sanctity and reverence for the experience of being alive.
The twelve poses in the set should be performed twice a day, ideally at sunrise and sunset. They represent the full experience of human life, with all its highs and lows and ins and outs. The postures are also symbolic of the twelve months of the year, emphasizing the connection of man with nature.
Begin with your feet firmly planted on the ground in the (1) Salutation pose, inhaling and exhaling easily. Then, with the buttocks muscles tightened, begin stretching up toward the sky while inhaling into the (2) Sky Reach pose. Next, stretch gently forward, exhaling, placing your hands on the outsides of your feet, gently pressing your head toward your knees. You can bend your knees as much as you need to in this (3) Hand to Feet pose. Now stretch back your right leg while looking upward, breathing easily in the (4) Equestrian pose. Then, move into the (5) Mountain pose, with both legs straight and together, raising the buttocks into the air, stretching the arms. From this position, lower yourself gently to the ground touching your forehead, chest, and knees, while maintaining the bulk of your weight on your hands and toes. This is the (6) Eight Limbs pose. Move directly into the (7) Cobra pose, raising off the ground using only your back and chest muscles. Do not overextend by pushing off with your hands. Return again to the (8) Mountain pose and then again to the
SUN SALUTATION (Surya Namaskar)
(9) Equestrian pose with the right leg back. On the second round, the left leg is brought back during both Equestrian positions. The cycle is completed by returning to the (10) Hand to Feet, (11) Sky Reach, and back to the (12) Salutation poses.
The speed and vigor of the exercises should be adjusted to suit your body type. If you have a predominance of Vata, the postures should be performed in a very gentle, relaxed manner. If Pitta is dominant, be sure to focus attention on each individual posture, witnessing but not acting upon the impulse to race through to the next position or to approach the exercise competitively. Kapha types should make an effort to perform each pose vigorously.
It’s best to start with a total of ten sets, five with each leg back during the Equestrian pose. As you become more comfortable, you can gradually increase the number to twenty. Breathe in harmony with the movements, so that you’re inhaling each time the body is extended and exhaling each time you move into flexion. The postures are most beneficial when performed in a smooth, flowing, sequential manner. According to Ayurveda, if you do the Sun Salute every day of your life you will remain mentally young and vibrant and your body will be light and flexible.
Yoga is much more than a set of physical exercises. The practice of yoga integrates body, mind, and spirit, and helps to activate the energy centers of the body by creating balance, flexibility, and relaxation. Yoga is definitely not a competitive sport. All the postures should be performed with a gentle, respectful attitude toward the body, and without any sense of strain. The goal is not a final perfect position, but awareness of the signals that the body is providing to activate energy and information.
While performing the postures, maintain awareness in the body, noticing any areas of tightness or blockage and allowing your attention to enter those places. Perform each position very slowly, as this encourages witnessing. Breathe easily during the postures, noticing how each position naturally encourages inhaling or exhaling. During each set of postures, there should be a good balance of positions that encourage flexion and extension of the spine. The pace should be comfortable and unhurried, and always take a rest period after a yoga session before resuming normal activities.
Although there are hundreds of different positions, or asanas, in the yoga tradition, it’s best to begin with a basic set that stretches and tones all parts of your body. With regular practice, the initial set will become easier, and more advanced positions can be added. Always remember that benefits are derived not from the final posture, but from the increased awareness that is gained by performing the poses with full attention and awareness.
If you have Vata predominant in your constitution, it’s best to perform the postures slowly and with frequent rests. If Pitta is dominant, focus on each posture and gently resist the urge to race through the set and to push beyond your comfort zone. If Kapha is dominant, perform the positions with a flowing, active intention.
Several recommended yoga books and videos are listed in the references for this chapter. Most people find that taking a yoga class with an experienced instructor is the best way to taste the benefits of this ancient system of mind body integration.
If you have the time to perform yoga postures and breathing exercises before your meditation, we recommend that you start with the Sun Salutations, then perform a gentle set of yoga postures, then do five minutes of an active breathing exercise such as Bhastrika or Kapalabhati, and then five minutes of a calming breathing exercise like Nadi Shodhana. This will prepare the mind and body to quiet quickly, allowing you to experience the silent spaces between your thoughts when you begin your meditation.
The benefits of conscious movement and stretching are great and need not be missed just because of limited space availability. The following set of postures can be performed anywhere that you have access to a chair and can even be done while sitting on an airplane. The same principles apply to these postures as to all yoga poses—perform them consciously and without straining.
The nature of the body is to move. Our bodies rejoice when energy is flowing freely through our system. Motion is a feature of this universe, which is in a continuous cosmic dance. When we allow our bodies to dance with the universe through movement, we go beyond the limitations of individuality and become the dance.
To gain the most benefit from exercising our bodies, movement should be performed with grace, flexibility, and awareness. The adage “No pain, no gain,” may be applicable to competitive athletes, but for most of us will not result in improved well being, vitality, or happiness. The mind body approach reminds us to listen to the wisdom of our bodies and heed its call to move with sensitivity and vitality.
The ancient mind body fitness program of yoga is more than a set of exercises to improve agility. At their essence, yoga poses are an opportunity to integrate body, mind, and spirit. When the movements and postures are performed with full awareness, we can transcend time and space and experience a state of “being” in motion. The true meaning of yoga is “union,” which refers to the union of the individual with the universal. The key to experiencing the fullest value of physical movement is establishing our awareness in silence and then performing action.