The Art of Meditation - Guiding Prana through the Sushumna

Prane Bhutam Cha Bhavyam Cha

Prane Sarvam Pratishthitam

Prano Hi Bhagawan Matarishwaram

Prakarshena Aanayati Nayati Iti Pranah - That which brings life energy in and out of the body is Prana

The Ida Pingala and the Sushumna are the three main nadis of the 72,000 nadis in the human body through which Prana flows. Ida is on the left side of the central plumbline of the body and represents the moon's energy. When Ida is predominant, the left nostril is more prominent in the breath than the right. Sometimes you won't even be able to feel the breath coming out of the right nostril. Pingala is on the right side of the central plumbline of the body and represents the sun's energy. When Pingala is predominant, the right nostril breath is more prominent than the left. It is said that whenever we are more analytical in thought, it is the Pingala that is predominant and when we are arty in thought, it is the Ida that is predominant. When the breath in both the nostrils are equally prominent, the prana starts flowing through the central plumbline of the body which is known as the Sushumna. This is when meditation "Happens". A lot of the Yoga Sadhana is built around bringing in the prana into the Sushumna or equalizing the breath in both the nostrils. 

Some of the very good Pranayamas and Asanas that help in bringing the Prana into the Sushumna are 

1. Anuloma Viloma Pranayama

2. Asanas that have a left-right and finally a central application. Examples are Pavanamuktasana (Left-Right and Both legs), Janu Shirshasana (Left and Right) followed by Paschimottanasana, Upavishtha Konasana, Shirshasana (These two bring the prana into the Sushumna i.e. equalizes both the right and left nostril breaths on their own)

The left side applications activate the right nostril and the right side applications activate the left nostril. Even when sleeping, if we sleep on the right side, the left nostril gets activated and vice versa.  Every time we come out of the above-mentioned Asanas and come to the seated position, the Pranic circuit realigns to how it resides in the seated position, and this process of pranic realignment, when observed, is deeply therapeutic, restive, and meditative. Practitioners should NEVER miss out on observing the Pranic Realignments from one Pranic Circuit (created when performing an Asana) to another. Every Pranic circuit has its unique breathing patterns and Pranic Flow that is concentrated in specific regions of the body. It reaffirms the deep understanding given by Gurudev that all the limbs of Yoga are attained when any one limb is pulled well. Like how the entire table comes along when any one of its legs is pulled. 

Change of breathing patterns is Pranayama says Patanjali in the Yogasutras 

प्रच्छर्दनविधारणाअभ्यां वा प्राणस्य*

pracchardana-vidhāraṇa-ābhyāṁ vā prāṇasya

Breaking the natural rhythms of the breath and holding the breath, sustaining the breath in different rhythms

Observing how the flow of breath starts moving towards the left or the right or through both the nostrils is very essential, coupled with the deep experience of meditation when the nostrils are equalized and prana is guided into the Sushumna. 

So in Asana, we experience Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. I have explained these in great detail in my earlier blog https://kaivalyaanubhavayoga.blogspot.com/2018/09/the-table-with-eight-legs.html 

Janushirshasana

Paschimottanasana

Upavishtha Konasana (Side View)

Upavishtha Konasana (Front View)

Shirshasana

Other ways to achieve this state is the presence of the Guru as well as visiting great temples, where automatically the breathing pattern changes to the meditative state with Prana flowing through Sushumna. 

AUM