6. Ancillary Support Practice Techniques

Antar Kumbhaka
– Holding after Pūraka

Links to Related Resources & Longer Articles:

• Prāṇāyāma & Bandha Practice Techniques Glossary
  – Grouped into Primary, Secondary & Ancillary Techniques
• 108 Prāṇāyāma Practice Pointers
• Āsana & Mudrā Practice Techniques Glossary
  – Grouped into Standing, Kneeling, Lying,
  Inverted, Backbend, Seated & Sitting
• An example personal practice from 2002 from TKV Desikachar……
• cYs Practitioner Training Programme Retreat Extract 2 – Self Planning & Self Practice
• cYs Practitioner Training Programme Retreat Extract 3 – Self Planning & Self Practice
• cYs Practitioner Training Programme Retreat Extract 4 – Self Planning & Self Practice
• Deepening our relationship with Prāṇāyāma deepens our relationship with Āsana……
• In exploring the links between Āsana and the Breath and Prāṇāyāma…
• My understanding on the context and content of Yoga Makaranda….
• Studying, Practicing and Learning the Tri Bandha involves Theory, Techniques and Cautions…
• The breadth, depth and potential of Desikachar’s teachings on practice……
• Though there are many different aspects to formal ‘home’ practice……
• Viniyoga Vignette 1 – Antar and Bāhya Kumbhaka in Āsana
• Viniyoga Vignette 2 – Combining techniques in Prāṇāyāma
• Viniyoga Vignette 2 Commentary on – Combining techniques in Prāṇāyāma
• Viniyoga Vignette 3 – Śītalī and Anuloma Ujjāyī Prāṇāyāma within Āsana
• Viniyoga Vignette 4 – Combining Prāṇāyāma within Āsana
• Viniyoga Vignette 5 – Introducing Uḍḍīyana Bandha within an Āsana practice
• Yoga Postures in Practice – A series on Āsana by Paul Part 1 Samasthiti
• Yoga Postures in Practice – A series on Āsana by Paul Part 2 Tāḍāsana
• Yoga Postures in Practice – A series on Āsana by Paul Part 3 Uttānāsana
• Yoga Postures in Practice – A series on Āsana by Paul Part 4 Utkaṭāsana

Collated Related Short Posts & Quotes:

“The breath should be slow, smooth and powerful.
It should be held for 1”-2” after the inhale to prevent contraction.
Retention is also the extension of the hold after the exhale
and it is carried out to retain the state of contraction.
It is necessary to complete an exhale otherwise the inhale will get shorter.
Contraction of the stomach after the exhale will make it more effective.”
– TKV Desikachar England 1992

“In Āsana, the Antar Kumbhaka is easier to
attempt and is usually more attainable than
the same count within the Bāhya Kumbhaka.
Although, one of the hallmarks for the uniqueness
of T Krishnamacharya’s insights into the theory
underpinning the Viniyoga of Haṭha Yoga centred
around the importance of the Bāhya Kumbhaka.
However, both the Antar Kumbhaka and the
Bāhya Kumbhaka should be approached very
gradually and in some cases are contra-indicated.
By contrast, extending the exhale by the use of
sound in Āsana will produce particular effects,
as well as being less exacting on the practitioner.”
– 108 Postural Practice Pointers

“In Āsana, the Antar Kumbhaka
is more about maintaining a
quality of skeletal expansion
within the Prāṇa Sthāna.
Whereas the Bāhya Kumbhaka
is more about maintaining a
quality of muscular contraction
within the Apāna Sthāna.”
– 108 Postural Practice Pointers

“When intending to use  Uḍḍīyana Bandha don’t
hold the stomach area tensely just after inhaling,
or if using Antar Kumbhaka, just before exhaling.
In choosing working ratios concentrate on those
emphasising the exhale and the Bāhya Kumbhaka.”
– 108 Mudrā Practice Pointers

“In Practicing the Tri Bandha we engage with Haṭha teachings:
In that, the inhale takes the Agni towards the Mūlādhāra.
This effect on Agni increases with the Antar Kumbhaka,
as the Antar Kumbhaka helps to intensify the fire.
Following this process in bringing the Agni down,
the exhale takes the Mūlādhāra towards the Agni.
Thus the exhale draws the Apāna towards the Agni,
plus adding Uḍḍīyana Bandha holds the Apāna up.
This is the link with the effect on the Kuṇḍalinī,
though in terms of practice, very hard to get.
Here also, the coming down period is important.
For example, do not eat just after, though you feel hungry.
Uḍḍīyana Bandha is a heating process and Madhura Rasa,
such as sweet rice cooked with milk is initially recommended.”
– 108 Mudrā Practice Pointers

“One primary prerequisite to initiation into a Tri Bandha Sādhana
was an ability in Prāṇāyāma within a Vinyāsa Krama around
Nāḍī Śodhana where the crown was 12 breaths at 12.12.12.12.
Thus, before being taught Uḍḍīyana Bandha,
an essential precursor to Mūla Bandha,
there needed to be competence in sustaining Prāṇāyāma,
within a Vinyāsa Krama leading to a crown ratio of 1.1.1.1.
with the Pūraka, Antar Kumbhaka, Recaka and Bāhya Kumbhaka
each set at 12 seconds in a crown of 12.12.12.12. for 12 breaths.
Thus, a Vinyāsa Krama peak of almost 10 minutes sustaining the crown
ratio within a Prāṇāyāma practice, with the entire practice itself totalling
over 20 minutes, all performed with one technique, Nāḍī Śodhana.
This technique alone is already in itself demanding to sustain with
an inaudible softness, as if pouring oil slowly and smoothly amidst
an almost undetectable deftness of finger movement on the nostrils.
A further example of how there needs to be an effortless skill in working
with the Kumbhaka and how our fluency with all four components of the
breath sets a practice direction and evolution in that, amongst other goals,
it determines our readiness to incorporate the Tri Bandha into our Sādhana.”
– 108 Mudrā Practice Pointers

“The Antar Kumbhaka, or
holding after the inhale,
has a lesser effect than
the Bāhya Kumbhaka, or
stopping after the exhale.”
– 108 Mudrā Practice Pointers

“Bhāvana for the Breath in Āsana, Mudrā and Prāṇāyāma
– Pūraka – Lifting from the Viśuddhi Cakra
– Antar Kumbhaka – Expanding from the Anahāta Cakra
– Recaka – Contracting from the Svādhiṣṭhāna Cakra
– Bāhya Kumbhaka – Sustaining from the Mūlādhāra Cakra”
– 108 Prāṇāyāma Practice Pointers

“When using the Antar Kumbhaka to lengthen the breath,
always factor in its effect on the length of the exhale.
It should be able to stay the same length and quality.
If it is affected, change the length of the Kumbhaka,
rather than compromising the flow of the breath.”
– 108 Prāṇāyāma Practice Pointers

“Āsana which lengthen the front of the body
are at the service of the Pūraka
and the Antar Kumbhaka.”
– 108 Prāṇāyāma Practice Pointers

Bhāvana for exploring Kumbhaka
“Explore the Antar Kumbhaka with a soft holding.
Explore the Bāhya Kumbhaka with a firm surrender.”
– 108 Prāṇāyāma Practice Pointers

“So, what can we develop as a starting point in
deepening the use of the breath in Prāṇāyāma?
By exploring our personal strengths and issues.
1. In terms of a progression in both the length
and the subtlety of the inhale and the exhale.
2. In experiencing the role for the Antar Kumbhaka,
in how it can enhance the effects of the inhalation.
Rather than just being a substitute for the inhalation.
3. In experiencing the role for the Bāhya Kumbhaka,
in how it can enhance the effects of the exhalation.
Rather than just being a substitute for the exhalation.”
– 108 Prāṇāyāma Practice Pointers

“The inhale is more
a structural process.
Hence, the Bhāvana for the
Antar Kumbhaka is  more around
sustaining a structural focus.
The exhale is more
a muscular process.
Hence, the Bhāvana for the
Bāhya Kumbhaka is more around
sustaining a muscular focus.”
– 108 Prāṇāyāma Practice Pointers