The Break Between Asanas and Pranayama in Yoga Practice

When engaging in a yoga practice, the break between asanas (postures) and pranayama (breathing exercises) is an important aspect to consider. The duration of this break varies based on the style of yoga and the instructor's approach, but a common practice is to take a short break of about 5 to 10 minutes. This allows practitioners to relax, center themselves, and prepare for more focused breathing exercises that pranayama involves.

Duration of Breaks

The duration of the break also depends on how intensively one has performed the asana. Generally, a 2 to 5-minute rest in Savasana (corpse pose) is sufficient, especially when one feels breathe-easy after the asana practice.

The Role of Pranayama

Pranayama is an integral part of yoga, which is primarily a physical practice accompanied by postures and some movement. Breathing exercises should be happening throughout one's yoga practice. Each person's experience on the mat is unique, and ultimately, tuning inward and listening to inner guidance is more beneficial than following exterior instructions. Therefore, each person should be the best judge of when to transition from one pranayama exercise to another or back into asana poses.

Basic Instruction and Inner Guidance

If you are new to pranayama and asana, it's beneficial to keep the principles of inner guidance and fluidity of practice in mind. Start with a gentle seated posture, sitting up straight and gently lifting the crown/back of the head towards the sky. Cultivate the dual movement of grounding from the waist down and rising from the waist up. Breathe naturally, then take a few deep breaths through the nose and out through the mouth. With each out-breath, relax a little deeper, allowing another layer of tension to release. This can be done for 2-3 minutes.

Ujjayi Pranayama

Ujjayi pranayama is a constant companion during asana practice. This involves cultivating a gentle “ujjayi” breath with the mouth closed and the air going into the nostrils but seeming to bypass the nasal passages, creating a gentle “hissing” sound. When you use one finger to plug one ear, you can hear this hissing sound very loudly inside your head. Once you can isolate and gently control this sound while continuing to breathe in and out, you are practicing ujjayi pranayama.

Deepening Your Practice

Ujjayi pranayama keeps the mind supple and focused on the task. By keeping the mind aware of the sound of “the wind in the cave” (ujjayi breath), the practice deepens significantly. Practicing with conscious focus on pranayama and asanas enhances your overall practice. Avoid "phoning it in" by being present and aware during your practice.

Different Types of Pranayama

There are many types of pranayama such as kapalbhati (skull-shining breath), anuloma viloma (alternate nostril breathing), swara yoga (focus on nadis), and bhastrika (like kapalbhati). Each can be practiced separately from asana or incorporated into asana practice. The choice depends on the desired result.

Non-Harming in Practice

It's essential to practice with non-harming, adhering to the principle of ahimsa (non-violence). Avoid overexerting yourself, which could lead to physical injury or psychological imbalances. Instead, practice with gentleness and wisdom, pushing your limits wisely and resting after.

Ultimately, yoga is a relationship with your deeper self and inner guru. Maintain this dialog and relationship every time you practice. Practice some asanas, take some breaks, and then practice more. The goal is to apply common sense to your practices and listen inwardly to guide your journey.