Moving Prana
Not all yoga concepts are easily understood. Written in Sanskrit, the Yoga Sutra is an ancient text, and some of its ideas are not immediately clear. For instance, it is quite simple to confuse very similar yoga terms: pranayama and pranamaya. While related, they are actually very different things.
Pranayama is the practice of breathwork and the fourth limb of the Eight-Limb Yoga path. Pranamaya is the second kosha in the Pancha Kosha system. In yogic philosophy, there are three bodies: the physical, the subtle, and the causal. These bodies are made up of five koshas or sheaths. The Pranamaya Kosha, or energetic layer, is the second kosha and exists within the subtle body. This is where the practice of pranayama takes place.
Another term that isn’t as simple as it seems is “prana.” While it's commonly translated as "life force," Desikachar offers a deeper definition: "that which is infinitely everywhere."(2) While prana is often associated with breath, especially in pranayama practice, the conversation typically focuses on different types of breathwork rather than on its underlying theory.
However, prana is more than “the breath”; it is the life that results from it. Beyond the mechanics of inhalation and exhalation, life cannot exist without breath. Prana is the spark within the breath that enables life to happen and continue. It is both the energy of the breath itself and the energy that emerges from it. To complicate matters further, there is not just one form of prana.
Prana and the Nadis
The primary focus of pranayama is the exploration and manipulation of pranic energy. Originating in the Upanishads, there are five types of prana, referred to as vayu in the Taittiriya Upanishad.(3) Each prana-vayu corresponds to a specific area of the body, primarily within the torso and head. Pranayama practices, along with yoga asanas and chakra work, activate these prana-vayus and direct energy through the nadi system.
The nadi system, also stemming from the Upanishads, is an invisible network of energy channels that flow through the body—on both the left and right sides, as well as along the center. It functions similarly to the nervous system, but for pranic energy. While the most commonly cited number of nadis is 72,000, some sources suggest there may be as many as 350,000. Out of these, three are considered the most significant: the sushumna, ida, and pingala.
The sushumna is the center nadi, beginning at the base of the spine and extending to the crown of the head. As the most important nadi, it stimulates the spine, nerves, and brain, collecting pranic energy from the other vayus. The sushumna is associated with consciousness.
The ida is the left nadi, linked to feminine energy and the moon, and it influences the parasympathetic nervous system. The pingala is the right nadi, connected to masculine energy and the sun, influencing the sympathetic nervous system. The ida nadi is associated with the left nostril, while the pingala nadi corresponds to the right nostril. Both ida and pingala wrap around the sushumna in a criss-cross, helix pattern, continually circulating prana-vayu.
The Five Prana
Prana-vayu
Inward moving energy
Location: Chest, particularly heart and lungs
Functions: Breathing, heartbeat, sensory perception
Blockages: Heart and lung issues
Role: "Sets things in motion"
Apana-vayu
Energy that moves down and outward
Location: Lower abdomen, below the navel
Functions: Reproduction, immune system, waste elimination
Blockages: Constipation, menstrual issues, sexual dysfunction
Role: "Removes negativity"
Samana-vayu
Equalizing energy flowing to the center of the body
Location: Navel area, swirling motion
Functions: Digestion, metabolism, cell repair
Blockages: Digestive problems
Role: "Integrates other energies"
Udana-vayu
Energy that moves up
Location: Throat, head, upper chest
Functions: Thought, speech, exhalation, consciousness
Blockages: Cognitive and communication issues
Role: "Stimulates the evolution of consciousness"
Vyana-vayu
Energy that moves outward, throughout the entire body
Location: Peripheral nervous system
Functions: Circulation, movement
Blockages: Poor peripheral circulation, numbness
Role: "Unifying force, supports other pranas"
Prana-Vayus and Yoga Poses
While it's important to always be aware of your breath during yoga, focusing your attention on the prana-vayus can deepen your practice and better harness your energy to support your movement and balance. Visualize your breath as energy as you flow through your asanas, concentrating on different areas of the body during specific poses. Remember, prana is not just the breath itself but the energy that flows through it. As you move through your practice, you’re actively moving pranic energy. This awareness adds an extra layer of consciousness to yoga, elevating your asana practice.
Heart-opening poses, as well as those with raised arms, activate the Prana-vayu. Focusing on the inhale will help create lift and open the upper torso. Yoga poses that strengthen the Prana-vayu include, but are not limited to, Bow Pose, Camel, Bridge, Dancer, Warrior I, High Crescent, and Chair. In High Crescent, for instance, focus your inhale on your heart center, allowing the breath to lift your torso. As you exhale, release the breath through the same space, noticing the shoulders relax and creating more space around the ears.
Grounding poses like Mountain and Hero Pose are excellent for activating the Apana-vayu. Inversions such as forward folds and Downward Dog, as well as seated or reclined twists, also engage the Apana-vayu. When you need to ground or balance the lower body, an exhale-focused breath from the Apana-vayu can support you. In Mountain Pose, for instance, directing your exhale to ground your feet into the mat can help create a lift in the legs, encouraging a taller stance and lengthening the spine.
Twisting poses activate the swirling energy of Samana-vayu, such as in Half Lord of the Fishes or Thread the Needle. Core-focused asanas like Warrior 3, Plank, Bird Dog, Boat Pose, and Staff Pose also strengthen the Samana-vayu, which is key in supporting balancing poses. Being mindful of Samana-vayu can help open and relax the body, allowing you to find ease in the effort. In Half Lord of the Fishes, for example, inhale to lengthen the spine, then gently exhale into the twist. Continue to breathe, inhaling to lengthen and exhaling to gradually deepen the twist. This coordination of breath with movement can enhance flexibility.
Udana-vayu brings balance and focus to backbending poses and inversions. Originating in the throat and chest, this vayu helps maintain length in your spine and supports a fuller expression of the posture. Poses like Bow Pose, Camel, Cobra, Fish, and Lion’s Pose tap into the Udana-vayu. In Cobra Pose, for example, gently lift your chin and let your breath come from the throat area to gradually increase your back’s flexibility and deepen the pose.
Sun Salutations are ideal for exploring the outward energy of Vyana-vayu, offering both grounding and balancing practices. This dynamic sequence, which includes folds, inversions, and vinyasa flows, moves prana throughout the body, increasing strength and fluidity. A typical Sun Salutation begins with Mountain Pose, flowing into Forward Folds, Downward Dog, Chaturanga, Cobra, more Downward Dog, and back to standing, with variations like Warrior I, Chair, or Low Lunge added for variety. Being mindful of your breath during this flow will enhance your presence and improve your posture as you move through the sequence.
Concluding Thoughts
It may feel overwhelming to focus on a specific prana-vayu during a yoga practice, especially since a typical class flows from one pose to the next. If you notice your prana-vayu (energy/breath) in a particular pose, that’s great! If not, that’s perfectly fine too. The most important thing during any yoga practice is to stay present with your breath. For yoga to be effective, the breath must remain steady and comfortable.(2)
That said, cultivating an awareness of the different prana-vayus can enhance your understanding of how the asanas work for your body. This awareness will develop with time and consistent practice. The more you practice, the more you'll begin to notice which prana-vayus emerge when you need them—both on and off the mat. For example, during Warrior I, as your arms rise overhead, you might bring your attention to Prana-vayu, lifting your chest and opening your heart. Later, in Half Pigeon Pose, as you fold over, you might notice your breath activating Samana-vayu, helping you release more deeply into the pose. These small moments of awareness accumulate and gradually deepen your connection, leading to a fuller consciousness in your practice.
Bibliography
1 - Barrett, Hannah. Yoga Happy, 10, 36. Hardie Grant Quadrille, 2022.
2 - Desikachar, T.K.V. The Heart of Yoga, 54, 180. Inner Traditions International, 1995.
3 - Kandi, Suneetha. “Yoga Physiology and Anatomy According to Classical Yoga and Tantra Texts.” International Journal of Yogic, Human Movement and Sports Sciences 2, no. 2 (2017): 365-368.
4 - MyVinyasa. Teaching Notes from 200-Hour Vinyasa Yoga Teacher Training, 2022.
5 - Stephens, Mark. Teaching Yoga Book, 48-54. North Atlantic Books, 2010.
6 - Tummee. “Yoga Poses.”
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