The word “prana” is used frequently in yoga. It is a Sanskrit word simply translated as "energy," but it is more. Known as "ki" in Japanese, "chi" in Chinese and “ghee” in Korean, prana is the vital life-force energy that is the sum total of all the forces of the universe – mental, physical and beyond. Prana is the origin of all motion in the universe – the flow of rivers, the flow of breath and the flow of thought in the human mind, to name a few. Prana exists around us and inside of us. We are regenerated by prana through our eyes, our lungs and our hearts.

    When we are struggling with physical or mental health, we unknowingly use prana just to get through the day as it moves to the precise areas that need healing. The body is always trying to find balance, but sometimes the mind gets in the way. Part of yoga practice is to move into a state of relaxation in order to allow the prana to flow freely. We can connect to the natural external state of the universe if we are internally balanced.

    When we are balanced, prana is available for something more. While balanced, we can access our internal prana and move into our spirit, our creativity, our intuition and our inner wisdom. Prana flows when we let go of what our minds think and move into a place of feeling what our body-minds know. In the practice of yoga postures, breathing exercises and focusing techniques, we become more aware of what is happening in our body-mind connection. We can choose to reduce stress and increase wellness before serious health problems occur. When we are well, we have an abundance of energy to use for our higher potential. Then we can live each moment to its fullest.

    Consider the idea that the body is like a car and prana is the fuel. If you do not take care of the car (body), it may rust (atrophy) and the internal parts can deteriorate (become diseased). Although there is fuel (prana) in the tank, the car (body) cannot go anywhere. Your driving skills are like the mind. If you drive the car badly and treat it with less than an attitude of gratitude, the tires may wear out on one side. You may arrive somewhere, but you will not be balanced. You use fuel, but not at its optimal level. If you take care of the body and drive it well, then the fuel (prana) can be used at its optimal level and actually take you to various destinations (transformation) in comfort.

    We take in prana through our food and through the air, so how we eat and how we breathe are important to maintaining our energy levels. In order to increase our prana through food, it is important to chew thoroughly. Chewing food properly breaks it down for better digestion, thus releasing more nutrients and prana.

    The breathing exercises described below can be used to increase prana, as well as oxygenate the blood, increase lung capacity and cleanse the system. These exercises can also take the mind away from mental worry by focusing on breathing.

The Complete Breath
(also known as the Three-Part Breath or Yogic Breath)
Benefits: Relaxes the body; calms the mind. Revitalizes the entire system. Strengthens the abdominal muscles, diaphragm, heart and lungs. Improves digestion and elimination.
This exercise should not be attempted if you have had recent surgery to the abdomen or lung area. This practice is best performed on an empty stomach.
1) Sitting with your spine straight or lying down on your back, take a few deep breaths and relax.
2) With a slow, steady breath through the nostrils, inhale into the three chambers in the following order: belly, lower lungs and upper lungs.
3) Slowly exhale, emptying the lungs from top to bottom without collapsing the chest. Do not force the breath. Do not hold the breath at the top of the inhalation nor at the bottom of the exhalation. Let it be a circular breath with smooth and even transitions.
4) Repeat six times focusing on the sensation of breathing. Then breathe regularly.

You may choose to add one or both of the following variations:
1) Breathe into the entire torso with one full breath. Exhale slowly in three parts from the upper lungs to the lower lungs to the belly. Repeat six times. Then breathe regularly.
2) Breathe into the belly, the lower lungs, then the upper lungs in one long, smooth, three-part deep breath. Then exhale slowly from the upper lungs, lower lungs and belly. Repeat six times. Then breathe regularly.

The Ujjayi Breath
(also known as the Ocean-Sounding Breath)
Benefits: Same as the Complete Breath but more pronounced. Mind becomes absorbed into the sound of the breath which induces meditation. Deeply relaxing and soothing.
This exercise should not be attempted if you have had recent surgery to the abdomen or lung area. This practice is best performed on an empty stomach.
1) Sitting with your spine straight or lying down on your back, take a few deep breaths and relax.
2) With a slow, steady breath through the nostrils, gently constrict the back of your throat to create a soft, barely audible sound. (Imagine fogging a mirror with your mouth closed on both the inhalation and the exhalation.)
3) Lengthen the breath as much as comfortable and become absorbed into the sound. Repeat for five minutes or longer.

Note: You may wish to pause (not hold) the breath briefly at the top of the inhalation and/or the bottom of the exhalation. Or, you may also use circular breathing by connecting the inhalation to the exhalation without a gap in between. Allow the breath to be one continuous flow, visualizing a circle of light and breathing along that circle.

Bhumi (Harriet Russell), founder of Bhumi's Yoga and Wellness Center, has helped demystify yoga without sacrificing the depth of the practice. A leader of the yoga community in Ohio, Bhumi started the first Yoga Teacher Training Program nationally recognized by the Yoga Alliance and has certified more than 160 teachers in Ohio alone. For information on classes, private sessions, workshops, trainings or retreats (Ohio and Costa Rica), visit bhumiyoga.com or call (440) 236-6366.