Pranayama Practice: Udana Breath
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Pranayama
In Patanjali’s 8 limbs of yoga, the 4th limb is dedicated to pranayama. Prana is that pervades the whole universe and all living things. Prana means “ vital life force” and ayama means “expansion”. Therefore, pranayama means “expansion of the vital life force”. As we practice pranayama, we are expanding our breath and the capacity of the lungs.
There are many forms of pranayama in Ayurveda. Some increase lunar energy like Adham Pranayama or Shitali Pranayama. While others increase solar energy like Kapalabhati Pranayama or Bhastrika Pranayama. Finally there are pranayama practices that balance both the lunar and solar energies like Nadi Shodana Pranayama, Bhramari Pranayama, or Ujjayi Pranayama.
In Ayurveda, there are five pranas or vayus or subdoshas of vata. Vayu is another word for prana and is associated with the element of air. Vata dosha’s main element is air with its secondary being space/ether. These five vayus or pranas, control all the movement in our body. This includes the movement of digestion, respiration, circulation, speech and communication, etc. The five vayus or five pranas are:
Prana: forward moving air, propulsive in nature, setting things in motion and guiding them, vital energy of the head and third eye, governs reception of all types like eating, drinking, breathing, sensory impulses, mental experiences
Apana: downward moving air, vital energy of lower abdomen, governs elimination and reproduction and is the basis of our immune function
Udana: upward moving air, vital energy in the throat, governs speech, self-expression, growth of body, ability to stand, effort, enthusiasm and will
Samana: balancing air, moves from the periphery to the center through a churning, vital energy in the navel, governs digestion
Vyana: outward moving air, moves from the center to the periphery, vital energy in the heart and lungs, governs circulation
Each one of the five pranas has a corresponding pranayama practice to help bring balance into the powers of the air element. We’ve previously discussed Apana Pranayama. However, in this post we will discuss Udana Pranayama or the ascending breath.
Udana Pranayama (Ascending Breath)
Udana Pranayama is also known as “ascending breath.” To practice this breathing technique follow these steps or listen to our audio recording of how to practice Udana Pranayama:
Sit comfortably on a chair with your spine straight and your feet firmly planted on the earth, or in a comfortable sitting pose like siddhasana (easy crossed legs pose) or virasana (hero pose).
You practice udana pranayama by inhaling through the nose and feeling the breath coming through the nostrils and following down the throat.
Retain the breath for a moment at the base of the throat. (contraindications: retentions shouldn’t be practiced by people with heart conditions, especially high blood pressure, as well as children and pregnant women). This is the location of the 5th chakra, the visshuddha chakra. This is the seat of our udana vayu as well as of communication and speech.
As you exhale, feel the breath coming out through the open mouth as you say the mantra “OM.” “OM”: the most important of all mantras, it represents the Divine Word itself. It serves to energize or empower all things and all actions. Therefore all mantras begin and end with OM. OM clears the mind, opens the channels (srotamsi) and increases Ojas (immunity). It is the sound of affirmation that allows us to accept who we are and open up to the positive forces of the universe. OM is the sound of Prana and the sound of the inner light that take our energy up the spine. It awakens the positive life-force (Prana) necessary for healing to occur. It opens up all the potentials of consciousness.
Repeat the cycle again for a total of 10-20 rounds.
This can be a lovely practice to do with others. You will begin to hear a sea of OMs as people practice along to their own breath pace. It feels like you are being bathed in the beauty and tranquility of OM.
Udana breathing is used in Ayurveda to strengthen throat and the actions of speech and communication. Traditionally it has been used to help people with self-expression, creativity, enthusiasm, and spiritual growth.
Music by Fried Coffee.
“Repetition of mantra is the best means for the alleviation of all diseases.”