In the traditional texts, there are innumerable rules and regulations pertaining to pranayama. The main points are to exercise moderation, balance and common sense with regard to inner and outer thinking and living. However, for those who seriously wish to take up the advanced practices of pranayama, the guidance of a guru or competent teacher is essential.
Contra-indications: Pranayama should not be practised during illness, although simple techniques such as breath awareness and abdominal breathing in shavasana may be performed. Carefully observe the contra-indications given for individual practices.
Time of practice: The best time to practise pranayama is at dawn, when the body is fresh and the mind has very few impressions. If this is not possible, another good time is just after sunset. Tranquillizing pranayamas may be performed before sleep. Try to practise regularly at the same time and place each day. Regularity in practice increases strength and willpower as well as acclimatizing the body and mind to the increased pranic force. Do not be in a hurry; slow, steady progress is essential.
Bathing: Take a bath or shower before commencing the practice, or at least wash the hands, face and feet. Do not take a bath for at least half an hour after the practice to allow the body temperature to normalize.
Clothes: Loose, comfortable clothing made of natural fibres should be worn during the practice. The body may be covered with a sheet or blanket when it is cold or to keep insects away.
Empty stomach: Practise before eating in the morning or wait at least three to four hours after meals before starting pranayama. Food in the stomach places pressure on the diaphragm and lungs, making full, deep respiration difficult.
Diet: A balanced diet of protein, carbohydrates, fats, vitamins and minerals is suitable for most pranayama practices. A combination of grains, pulses, fresh fruit and vegetables, with some milk products if necessary, is recommended.
When commencing pranayama practice, constipation and a reduction in the quantity of urine may be experienced. In the case of dry motions, stop taking salt and spices, and drink plenty of water. In the case of loose motions, stop the practices for a few days and go on a diet of rice and curd or yoghurt.
The more advanced stages of pranayama require a change in diet and a guru should be consulted for guidance on this.
Place of practice: Practise in a quiet, clean and pleasant room, which is well ventilated but not draughty. Generally, avoid practising in direct sunlight as the body will become overheated, except at dawn when the soft rays of the early morning sun are beneficial. Practising in a draught or wind, in air-conditioning or under a fan may upset the body temperature and cause chills.
Breathing: Always breathe through the nose and not the mouth unless specifically instructed otherwise. Both nostrils must be clear and flowing freely. Mucous blockages may be removed through the practice of neti or kapalbhati. If the flow of breath in the nostrils is unequal, it may be balanced by practising padadhirasana as a breath balancing technique.
Sequence: Pranayama should be performed after shatkarmas and asanas, and before meditation practice. Nadi shodhana pranayama should be practised in each pranayama session as its balancing and purifying effects form the basis for successful pranayama. After practising pranayama, one may lie down in shavasana for a few minutes.
Sitting position: A comfortable, sustainable meditation posture is necessary to enable efficient breathing and body steadiness during the practice. Siddha/siddha yoni asana or padmasana are the best postures for pranayama. The body should be as relaxed as possible throughout the practice with the spine, neck and head erect. Sit on a folded blanket or cloth of natural fibre to ensure the maximum conduction of energy during the practice. Those who cannot sit in a meditation posture may sit against a wall with the legs outstretched or in a chair which has a straight back.
Avoid strain: With all pranayama practices, it is important to remember that the instruction not to strain, not to try to increase your capacity too fast, applies just as it does to asana practice. If one is advised to practise a pranayama technique until it is mastered, and it can be practised without any strain or discomfort, it is wise to follow that instruction before moving on to a more advanced practice or ratio. Furthermore, breath retention should only be practised for as long as is comfortable. The lungs are very delicate organs and any misuse can easily cause them injury. Not only the physical body, but also the mental and emotional aspects of the personality need time to adjust. Never strain in any way.
Side effects: Various symptoms may manifest in normally healthy people. These are caused by the process of purification and the expulsion of toxins. Sensations of itching, tingling, heat or cold, and feelings of lightness or heaviness may occur. Such experiences are generally temporary, but if they persist, check with a competent teacher. Energy levels may increase or fluctuate; interests may change. If such changes cause difficulty in lifestyle, decrease or stop the practice until a competent teacher or guru gives guidance.
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