Standing Pranayama

Yoga Discussion General Yoga
#1

I was checking out Bikram’s standing pranayama the other day. It seems unique-- I don’t recall seeing that in any other tradition. Though I have noted that some people think it is a bit hard on the neck.

Upon thinking about it, I haven’t really been able to find any other kind of standing yoga breathing (at least formally).

Are there other standing yogic breathing practices out there?

#2

Some of the following pranayamas can be practiced while standing.

  1. three step breathings exercises (a form of basic breathing exercises)
  2. equelised breathing exercises
  3. ujjai (the version which is also practiced while performing asanas of Asthanga, Power
    and vinyasa Yoga), etc.
    In addition, suksham version of Kapalbhathi (active exhalation) and Bhastrika (active inhalatioin and active exahalation) can be also be practiced while standing, but for a shorter period/rounds.
    Vijay Singh Guisain, M.A. (Yoga, SOL & P.M.) & Psychology. E:mail: yogivijayg.04@gmail.com
#3

"Standing Pranayama" generally refers to practicing pranayama (breath control techniques) while standing in a stable posture. Here's a simple guide to performing standing pranayama:

  1. Choose a Comfortable Standing Position: Stand with your feet hip-width apart and parallel to each other. Keep your spine tall and your shoulders relaxed. Distribute your weight evenly on both feet, grounding yourself firmly into the earth.

  2. Relax and Center Yourself: Close your eyes and take a few deep breaths to relax your body and mind. Bring your awareness to the present moment and let go of any tension or distractions.

  3. Engage Ujjayi Breath: Start by engaging Ujjayi breath, also known as "Victorious Breath" or "Ocean Breath." Inhale deeply through your nose, expanding your belly and ribcage. Exhale slowly and audibly through your nose, constricting the back of your throat slightly to create a soft hissing sound. Continue to breathe in this manner throughout the practice.

  4. Practice Surya Bhedana Pranayama: Surya Bhedana Pranayama, or "Right Nostril Breathing," is a pranayama technique that stimulates the sympathetic nervous system, promoting alertness and energy. To practice Surya Bhedana Pranayama:

    • Close your left nostril with your left thumb.
    • Inhale deeply through your right nostril, filling your lungs with air.
    • Close your right nostril with your right thumb, and exhale slowly and completely through your left nostril.
    • Repeat this cycle for several rounds, focusing on the sensation of the breath and the movement of energy in your body.

  5. Practice Chandra Bhedana Pranayama: Chandra Bhedana Pranayama, or "Left Nostril Breathing," is a pranayama technique that activates the parasympathetic nervous system, promoting relaxation and calmness. To practice Chandra Bhedana Pranayama:

    • Close your right nostril with your right thumb.
    • Inhale deeply through your left nostril, filling your lungs with air.
    • Close your left nostril with your left thumb, and exhale slowly and completely through your right nostril.
    • Repeat this cycle for several rounds, maintaining awareness of the breath and the sensations in your body.

  6. End with Balanced Breathing: Conclude your standing pranayama practice by practicing balanced breathing, also known as Sama Vritti Pranayama or "Equal Ratio Breathing." Inhale and exhale through both nostrils evenly and rhythmically, focusing on making the inhalation and exhalation of equal duration. This breath helps to balance the nervous system and cultivate a sense of inner equilibrium.

  7. Reflect and Relax: After completing your standing pranayama practice, take a moment to reflect on how you feel physically, mentally, and emotionally. Notice any shifts or changes in your energy levels, mood, or state of mind. Take a few moments to relax and integrate the benefits of your practice before returning to your daily activities.

Standing pranayama can be a powerful way to invigorate the body, calm the mind, and cultivate mindfulness and presence. It can be practiced as a standalone practice or incorporated into your regular yoga routine to enhance its benefits.