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Yoga Teacher Training – Day 22

by on February 27, 2013

Full disclosure: I skipped out on Day 22, instead using the daytime to finish a project for work, and using the evening for a mini-reunion of the cousins in the area. Let me tell you – after a steady diet of sattvic food, a spicy biryani will do a number on your stomach!

So I copied some notes from a friend, and here they are (PS, my notes will be provided in parenthesis):

(She wrote) We only had a lecture for like half an hour in the afternoon. we were left to ourselves for much of the day ūüėź

Pranayama definition

Pranayama is a traditional science which teaches us how to maintain our rate of breath as per the necessity of the activity, be it physical or mental. It is also the control and regulation of bio-energy. (I love how they call it bio-energy here)


  • Pregnant ladies, seniors, children below 12, BP patients should not hold breath
  • Not more than 30 rounds and if single pranayama then 10 rounds; in between 2 pranayamas practice normal breathing.
  • Learn from a knowledgeable person.
  • No pranayama after asana, just relaxation.
  • We should not feel tired after pranayama.¬†


  • disease free life (rog mukt jivan)
  • concentration levels improve
  • blood circulation to overall body
  • increases capacity of lungs
  • intake more oxygen
  • mind will be calm and quiet
  • develop respiratory muscles
  • control BP
  • effective means of awakening prana
  • spreads through the body through neural network (love this part)
  • capacity of all organs and brain is activated.¬†

 The regular rhythm for pranayama includes four stages: Pustak (inhalation), kumbakha (retention), rechak (exhalation), and shunyak (suspension of breath). As mentioned before, the ideal time to perform these is at 4AM, a time called Brahma Mhuratha in Sanskrit.

Also, our variation of OMs can also be considered pranayama.

Classification of Asanas

There are 84 original asanas

Of these:

28 are meditative postures  (we have done about 10 this month).

56 are cultural or traditional

Of these 56:

I.               For Spine: a) upward stretch (talasana, yashikasana, parvatasana); b) sideways; c) torsion; d) backward; e) inversion

II.             For Extremeties or Joints (fish pose, gomukhasana, hastamatsyasana)

III.           Abdominal compression asanas (forward bending)

IV.           Relaxation asanas

Also, Pratyahara is the bridge between the external (yamas, niyamas, asana, pranayama) and the internal (dharana, dhyana, samadhi).

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