Pranayama/Meditation Flashcards
VICTORIOUS BREATH
Ocean Breath
UJJAYI
ALTERNATE NOSTRIL BREATHING
NADI SHODHANA
Nadi: channel, flow, subtle energy channel
Shodhana: purification
Nadis are subtle energy channels in the human body that can get blocked due to various reasons. The Nadi Shodhan pranayama is a breathing technique that helps clear these blocked energy channels, thus calming the mind.
AGAINST THE GRAIN
VILOMA
Viloma: against the (natural) grain (of breath), against the natural flow
Vi: against
Loma: hair
Viloma is an interrupted breathing technique where you pause briefly during your breath. This pranayama gently introduces the concept of expanding the breath and lung capacity through controlling your breath.
HUMMING BEE
BRAHMARI
Name: from a black Indian bee
Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent.
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.
THROAT LOCK
Net-bearer bond
Chin Lock
the constriction of the throat
JALANDHARA BANDHA
jala = net (for catching birds or fish), throat
dhara = bearing, supporting, stream
bandha = bond, lock
As well as toning the muscles of the neck, jalandhara bandha is thought to have a powerful effect on the flow of prana in the subtle body. It is believed to control the stream of energy through the nerves and energy channels of the neck.
This powerful energy lock is said to compress and stimulate the sinuses. This helps regulate and balance both the circulatory and respiratory systems. The throat pressure gently balances the thyroid gland, helping to regulate metabolism.
Jalandhara bandha is a subtle process that works on the internal energy systems. It activates and energizes the visuddha (throat) chakra, which is believed to aid in communication, freedom and self-expression.
NAVEL LOCK
The compression of the belly
UDDIYANA BANDHA
uddiyana = upward bandha = binding
In Hatha yoga, the bandhas are ‘body locks,’ or areas of the body that are isolated and constricted in some way in order to unlock benefits.
Practicing this bandha first thing in the morning can be invigorating and can help prepare your abdomen for its work of digesting your food and keeping you upright. It can also help you take deeper breaths throughout the day, keeping you calm, centered and focused.
Practicing using your bandhas is also a great way to interact with your body in a mindful way, making you focus your concentration inward and connect with how your insides feel—something we don’t often consciously consider
ROOT LOCK
the contraction of the pelvic floor
MULA BANDHA
Mula: root
Bandha: binding, lock
Mula bandha is a technique for containing and channeling the energy associated with the mula-dhara(“root place”) chakra
Mula bandha is said to cut through brahma granthi, the energetic knot of our resistance to change, which lies in mula-dhara chakra
On an energetic level, mula bandha allows us to feel, restrain, and then direct our energies toward enlightenment.
YOGIC SLEEP
Meditation
YOGA NIDRA
Nidra: Sleep
Both meditation and yoga nidra help activate the relaxation response and improve the functioning of your nervous system and endocrine system, which affects your hormones. Both meditation and yoga nidra help cells regenerate and repair, and both help decrease anxiety and improve your mood.
THE YOGA OF SOUND
Union through sound
Meditation
NADA YOGA
Nada: sound vibrations
It is an ancient Indian system and science of inner transformation through sound and tone. Nada yoga is based on the premise that the entire cosmos and everything in it (including humans) consist of sound vibrations, or nadas.
In Nada yoga, there are two types of sound: internal, or anahata, and external, or ahata. According to Nada yoga, with a focused mind and controlled breath, concentration on external sounds allows the mind to become so quiet that the practitioner can listen to their own anahata sound. The anahata, which is also known as the heart chakra, is considered responsible for the reception of this internal music, but not in the way of a normal sensory organ.
ABSOLUTE BODY STILLNESS
Meditation
KAYA STAIHRYAM
Kaya: body
Staihryam: steadfastness, stability
In Bhagavad Gita 13.8-12, sthairyam is described as a component of spiritual knowledge. It is the determination to stay on the yogic path to self-knowledge and Self-realization.
Steadiness means that one should be very determined to make progress in spiritual life. Without such determination, one cannot make tangible progress.
The term also means “stability” and is used to referred to one of the benefits of yoga asana practice, developing physical and mental stability.
In kaya sthairyam meditation, the yogi concentrates on sthairyam of the body, which stills the mind.
INNER SILENCE
Meditation
ANTARA MAUNA
Antar: inner
Mauna: silence
Is a practice that helps the yogi go within and achieve mastery over the mind. By practicing antar mouna, the yogi progresses from the state of witnessing to mindfulness and, finally, to self-awareness. The practice helps to control the over-active mind and develop cognitive function and self-confidence to progress spiritually.
FRONTAL PATHWAY
Spontaneous awareness
To see, to look within, to watch, to observe
Meditation
AJAPA-JAPA DHARANA
Japa: to repeat or remember
Ajapa: realization and experience of a mantra
Dharana: concentratin, binding your mind onto something
Japa (or japam) means repeating or remembering a mantra (or mantram), and ajapa-japa (or ajapajapam) means constant awareness of the mantra, or of what it represents.
This powerful practice combines elements of pranayama, mantra chanting and meditation.
Japa means ‘repeating a mantra, ‘ and ajapa-japa means ‘constant repetition of the mantra.’ By uniting the breath and sound vibration of a mantra, this practice promotes the union of body, breath and mind. Ajapa japa is a complete practice in itself because it utilizes our different sensory abilities by working with awareness and breath, visualization and mantra.
