Practice Yoga with Julia
Today! Sunday 24th March - 6:30 - 7:30pm Yin Yoga at Shiva Shakti
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Monday Meditation on Zoom 8am; and Monday In-Person at Union Church 1:30pm
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Shiva Shakti Studio Classes on Tuesday 7pm; Thursday 10am; Thursday 6pm
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Next Holistic Yoga Day Retreat - 29th April 12pm - 5:30pm; Yoga Junction
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Dear Yoga Practitioner,
Panchavayu in the Pranamayakosha
Following on from last week’s introduction to prana flow, we’re going more deeply into how prana acts within our panchamayakosha once we take it in. You’ll remember from last week’s article that we take in prana principally through the air we breathe and the food we eat, but also we absorb it through our other senses. Once inside our being, prana divides into the panchavayu (the five air currents). In the Hatha Yoga Pradipika, written by Svātmārāma in the 15th century, ten vayu are described. However, only the first five are studied by most modern yoga practitioners. Let’s take a look at the qualities and effects of each of the panchavayu.
Pranavayu - Upward Flowing Energy
It is a little confusing but the first vayu is called pranavayu. It is the vayu associated with the inhalation of air. Prana is contained within all aspects of prakriti (the manifest universe) thus pranavayu is concerned with pretty much everything we ingest - air, food, water, other substances, sensory impressions and information from our environment and the beings around us.
One way we can experience an excess of pranavayu is when we have “information overload.” Other examples are eating too much; overdoing anything even things that we might perceive as ”good for us”. Examples of an excess of pranavayu are the maximalist (who loves to be surrounded by lots of things); and the person who has to be busy or entertained all of the time (needing constant distraction). Acquiring, possessing and doing things gives us a sense of power and control.
Excess pranavayu is inherent in our modern way of life. Modern life is much more full of products, choices, entertainment and distractions than it has ever been in the history of humanity. Consequently, we tend to ingest more than we need on many levels of our being, which creates an imbalance in our energy system.
Apanavayu - Downward Flowing Energy
Pranavayu is balanced by the next vayu, which is apanavayu. What goes in must come out! As such, apanavayu is the exhale that balances the inhale. It is also associated with the elimination of waste; the feeling of letting go of tension; dispelling fear and recognising the illusion of control. When we simplify our lifestyle, shedding unused, unwanted and unnecessary stuff, we tend to feel calmer and more at ease. Spring cleaning, decluttering, detoxing, deep rest and living a slower, more humble life have the effect of cultivating the energy of apanavayu within. This energy supports us in feeling grounded, safe, rooted in our sense of belonging to Earth and being embodied.
Apanavayu resides in the pelvic floor as it is associated with physical letting go (evacuating the bowels, urinating, menstruating and even giving birth). Long exhales, sighing and yawning are all signs that apanavayu is dominant and healthy. In our fast-paced world, it is good to consciously support apanavayu to create internal energetic balance.
Cleansing diets, drinking warm water, gentle abdominal massage in a clockwise direction, restful yoga poses and extended exhalation practices all support apanavayu. If there is an excess of pranavayu it is good to support apanavayu.
Balancing Pranavayu and Apanavayu
Prayavayu and apanavayu are ideally in perfect balance. One way we can assess how balanced we are is to observe our breath. If we inhale for longer than we exhale for, or if we have a fast breath rate; we are accumulating pranavayu. This will manifest as chest breathing. The chest is the main area in which the pranavayu circulates.
Chest breathing is not bad in and of itself. If we are running or otherwise exerting ourselves, we need to chest breathe to bring oxygen from the air to our cells quickly to power the muscles that propel us. This is fine, as long as we can return to more balanced breathing, once the run is over.
High Stress, Trauma and Pranavayu
An excess of pranavayu is seen in people who suffer from asthma, who find it much easier to breathe in than breathe out. You’ll often see people with chronic asthma have “barrel chests” (their chests are inflated). Also, the intercostal muscles between the ribs get inflamed as these are working harder, due to the diaphragm and pelvic floor muscles (apanavayu) underworking. These patterns can be set in motion due to trauma responses, from difficult birth or other early life experiences.
For various reasons, some people struggle with receiving (rest) and are more comfortable with giving (doing), even though this overdriving of their nervous system is detrimental to their health. In this case, it might be too aggravating or uncomfortable (physically, mentally or emotionally) to stimulate the apanavayu directly with extended exhalation practices.
People with a low tolerance to apanavayu might be suffering from fatigue, exhaustion or burnout and very much need rest. They will respond more positively to practices like active rest, working with focussed coherent breathing rather than meditation; diaphragmatic strengthening; and moving meditation practices rather than letting go completely (e.g. yoga nidra, deep savasana).
Samanavayu - Balancing Energy
The third vayu is samanavayu, which resides around the navel centre, manipura chakra. This vayu is responsible for the digestion of prana that we take in. Samanavayu means “balancing air current” and is dependent on pranavayu and apanavayu being in balance. We might think of our digestive energy, which gives us the energy to live, being dependent on the balance of the intake and excretion of foods. It is the same with breath energy (inhale-exhale); thought (gaining insight - inspiring others); emotional energy (sensing/feeling emotions - expressing/releasing emotions); and bliss (receiving love and care - giving love and care).
Samanavayu can be brought into balance by attending to the prana : apana balance and to the pause in between breaths, when the energies shift in state. For digestion to occur, we need to be in a state of rest. We know this from the phrase that summarises the parasympathetic nervous system - “rest and digest.” There is a mini resting state that occurs between each inhale and exhale. Attending to this gentle pause (as opposed to imposing a breath hold) can allow us to drop into a profound state of stillness. This tiny sip of deep stillness and non-doing enables us to consolidate and process our sensory impressions, thoughts and feelings.
Dropping into the Pause Between Stimulus and Response
Witnessing the pranavayu moving into our being; the apanavayu moving outwards into the environment; and the space of stillness between these two; is what enables us to fully process what happens to us as we journey through Life. This simple yet profound practice supports us in catching ourselves before we react unthinkingly to the curveballs that life can throw at us. This is known as resting in the pause, between stimulus and response. It gives us time, to respond with more intelligence and grace and allows us to stay centred and calm in the face of difficulty and challenge. This preserves our energy and enables us to use it more beneficially for the good of all.
Vyanavayu - Free Circulation of Energy Throughout Our Being
Vyanavayu is the energy that enables circulation. When intake and release of prana are balanced, and the digestion of our energies at all levels of our being is optimum, then prana can flow throughout the body. Vyanavayu describes this freely flowing circulation of energy through the 72,000 nadi or energy channels.
The movement of vyanavayu is outwards from the centre. In this way, it is related to samanavayu which is energy generated at the centre via the assimilation of information and experience. Vyanavayu supports a sense of strength, ease, overall balance and vitality within us.
The yoga postures give us an experience of this energy as we sense the support of our core strength and central axis supporting us all the way outwards to our extremities, enabling the dexterity of each finger and toe. The breath flow of vyanavayu moves outwards, radiating from the centre, nourishing our energy body with vitality. There is a sense that intelligence and wisdom are distributed throughout our whole being, in the physical and energetic spaces of our heart, gut, feet and hands, as well as in our head. In this way, we are open to experiencing wholeness and bliss in every part of our being.
Supporting Vyanavayu
I sense vyanavayu energy in my asana practice when I am using my whole being equally to support my physical body in space. I intentionally cultivate the feeling of connection from the centre to the extremities. This is the essence of yoga inspired by Vanda Scaravelli, but every yogi finds this clear connection between gravity and the spine given enough practice.
This way of working enables us to feel the body as a myofascial network that is totally interconnected, with awareness, pressure and force being evenly distributed throughout. This is biotensegrity a concept, related to research into the fascial network. The continuous web of densely innervated connective tissues within us has only recently been discovered by science. Yet yoga practitioners have sensed it for millennia. This web creates the interoceptive awareness of all areas of our being, working in an interconnected and intelligent way. The meridians (and hence the nadi) are thought to be closely related to the fascial network.
Freely Circulating Energy is Accessible to All
At this point, it’s important to note that every body has access to these energies. Even if parts of our body are injured, stiff or even missing. Flow of energy is not dependent on physical strength or athletic prowess. Pranic energy is available to everyone, regardless of mobility or physical health. However, cultivating the prana within will greatly improve your physical health. Working with prana has to do with practice not muscular force, it is just as much energetic, mental and emotional as it is physical. Working with the chakra, bringing each of these energy centres into balance, is supportive of the circulation of vyanavayu. The balance and flow of energy have many expressions and are unique to each individual being.
Udanavayu - Ascending Air Current
Udanavayu is the culmination of all these energy flows within us, it means ascending current, or ascending air. It is the energy of creative expression, of living our purpose and of being of service to others. This energy is present within the whole body, but most intensely between the heart and the head, particularly in the throat chakra. The energy rises, flowing upward and outwards. Practising gentle neck releases will enable the flow of this energy.
The energy of udanavayu is supported and cultivated when singing, chanting or orating (giving a passionate speech, reciting poetry, reading a story). We tap into this energy when expressing our deepest truth through speaking, but also through art, through dance, and through any creative expression which comes from the heart. When we are “putting our heart” into something, we are in the flow of udanavayu.
As such this vayu can be supported by any sounding practices. Lion breath, fierce goddess, and chopping wood are some practices that can clear blocks in the flow of this energy. Singing with others, any kind of voicework, joining in kirtan or even the Om chanting at the end of the yoga class all stimulate udanavayu. This energy is necessary for, and nourished by, humans sitting in circles, working through personal and collective challenges using ceremony, discussion, sharing and celebration for the benefit of the whole.
Udanavayu is the energy we cultivate when we are learning with each other, sharing and supporting each other in purposeful, mutually beneficial action. In this world of quite solitary overconsumption of entertainment and information, it is important to remember to express our creative energy with others. Sharing space, singing together, listening, speaking and being heard, fosters a sense of deep confidence in ourselves, as well as supporting harmonious connection to our friends, family and community. The udanavayu supports our sense of belonging and fills Life with tenderness, depth and meaning.
With love and good wishes,
Julia
Practice Yoga with Julia
Today! at Shiva Shakti - 6:30 - 7:30pm Yin Yoga
Book here
Monday Meditation on Zoom 8am; Monday In-Person at Union Church 1:30pm
Book here
Shiva Shakti Studio Classes on Tuesday 7pm; Thursday 10am; Thursday 6pm
Book here
Next Holistic Yoga Day Retreat - 29th April 12pm - 5:30pm; Yoga Junction
Book here
Balancing Life Energy: A Journey through the Pranavayu