Lesson 1: Downward Pranic Wind, Apana Vayu

In this introductory session, we’ll begin our exploration of prana (life-force energy), and explore the first step in skillfully controlling it in the body- grounding it with deep, diaphragmatic breathing. We’ll also discuss the main types of pranayama, appropriate time and location for practice, and how to sit comfortably. This lesson will conclude with a ratio breath (1:2), which enhances breath control, and will set the foundation for our course.

Lesson 2: Deep Or Shallow, Dirgha Pranayama

Now that we’ve established a foundation for directing prana, we’ll begin deepening and expanding the breath. Through supine and seated explorations of dirgha pranayama (3-part breath), we’ll discover that each pranayama has many variations, so how a technique is practiced determines which effects are generated. We’ll also discuss the importance of swadhyaya (self-observation; self-study) in pranayama practice, and how it supports deeper insight and wisdom.

Lesson 3: Victory Over The Mind, Ujjayi Pranayama

After learning to enhance breath control, pace, and depth, we will now explore how to enhance focus and concentration. In today's lesson we will use the ocean-sounding breath. This technique is classically used to warm the body and quiet the mind with its lulling, hissing sound. As the mind is brought into a quiet state, one can have more control over the happenings and intentions of one’s mind. To ensure good body-mind connection, we’ll conclude by layering ujjayi pranayama onto sun breaths.

Lesson 4: Brain Balancing, Nadi Shodhana Pranayama

Have you heard that pranayama can help balance the left and right brain hemispheres- harmonizing the pragmatic and creative sides of our minds? In today's practice we focus on the practice Nadi Shodhana Pranayama, for brain balancing. The alternate-nostril breath is the main practice for accomplishing this great brain balance and is also great for boosting concentration, supporting meditation, and getting a good night’s sleep. We’ll then discuss the nadi system (72,000 channels that carry prana through the body) and how two of these channels can be directly controlled through Nadi Shodhana Pranayama.

Lesson 5: Keeping Count, Insight-Boosting Kumbhaka

This session will introduce the rhythm-boosting practice of counting the breath, and the insight-boosting practice of holding the breath (kumbhaka). After warming up with some of the techniques we’ve covered so far, we’ll contemplate the connection between pausing and insight, learn to soften and relax during brief breath retentions, and explore the value of stilling the prana.

Lesson 6: Cool & Refreshed, Sheetali Pranayama

Most of the techniques we’ve done have a tendency to warm the body, so today we’ll focus on cooling the system down. Sheetali pranayama (inhalation through a curled tongue) and sitkari pranayama (inhalation through the teeth) are praised for cooling the physical body while refreshing the mind. Together, we’ll explore why and how these pranayamas are used to release frustration, excess heat, and mental aggravation. This practice is excellent for reducing restless agitation before meditation.

Lesson 7: Boosting Radiance, Tejas-Enhancing

Pranayama is generally considered a purifying, detoxifying practice for body and mind. But stubborn thoughts, sticky mucus, and tenacious toxins can hide out in all sorts of nooks and crannies! To bust through loitering dullness, sluggishness, and fogginess, we’ll explore a practice that boosts mental tejas (radiance; luster; glow) and brightens the mind. Bhramari pranayama (bumblebee) is a simple, yet powerful buzzing breath which helps sweep away the dust and cobwebs, and enhances mental dazzle.

Lesson 8: Layers Of Being, The Five Koshas

Now that we’ve learned several pranayama techniques, it’s time to delve deeper into philosophy-exploring why the pranayamas are so effective for making us feel good. We’ll discuss the five koshas (sheaths; layers) of the body- physical, energetic, mental, intellect, and bliss- and consider the many ways in which they affect one another. For our practice, we’ll flow through techniques to help access each of these five layers, enhancing overall clarity and vitality.

Lesson 9: Bell Curve, Penetrating Sequencing

In home practice, there are many ways to sequence a pranayama session. Today, we’ll discuss the value of a bell curve sequence (warm up, deepen, integrate), and identify how to best string together all the pranayama techniques we’ve learned. We’ll conclude with a thorough pranayama practice together, which you can tweak and make your own for ongoing personal practice.

Lesson 10: Pause & Relax, Adding Kumbhaka To Nadi Shodhana

In our final session, we’ll focus on tejas (radiance) and swadhyaya (self-study) through pranayama practice. Coming back to nadi shodhana (alternate nostril), we’ll add more potency to it by holding a brief internal kumbhaka (breath retention) when the lungs are inflated. Reflecting on all that we’ve learnt, we’ll contemplate how the addition of a pause can change the effects of nadi shodhana, and thereby allow more opportunity for insight, wisdom, and enhanced vitality. This lesson will conclude with advice for creating an effective home pranayama practice.