The 5 Prana Vayus in Yoga: Udana

Prana is the force that inspires us to move and to change.

The word prana comes from the Sanskrit word prayana which means movement. Shri Yogendra ji, who researched this subject in great depth, has noted that “the sum-total of cosmic energy is prana.” As prana is energy, its function is activity. The total prana in the universe is divided into ‘cosmic’ or mukhya prana and individual prana. Individual prana is the cosmic prana within the confines of the individual body. The individual prana functions through five major and five minor pranas. According to the yoga experience, the ten pranas freely operate in the various regions of the body and have specific activities to energise. They are also constantly under the supervision of the cosmic prana.
Shri Yogendraji states that, “It is only when these pranas become mechanically active and get associated with physiological organs which they energise that we become aware of their imponderable presence as vayus or nerve-impulses.” He further says that it is these vayus that travel through the nervous system in a series of electric currents and serve as a media between the various organs of the body and the functions or activities of the citta.

When the ratio between the intake and output of prana is favourable or anabolic, a person enjoys radiant health of body and mind and a long life. On the other hand, when the ratio between the intake and output of prana is unfavourable or catabolic, the natural psychosomatic biorhythm becomes disturbed and a person may suffer from physical, mental or psychic diseases. It is therefore, important to maintain a good balance of prana for general good health.

A Vedic Story about Prana

The Vedas tell the story of how the organs of the human body debated as to which is the best and greatest among them. “Which is the best of us?” they asked the lord of all creatures.

“The one which leaves the body worst off when it goes away”.

The different sense organs went away one by one only to find that those remaining had managed without them. For example, without speech, the others were dumb but yet they carried on.

Finally, the breath of life prepared to go away. As a great horse might pull up the pegs that tether it to the ground, so the “breath of life” prana prepared to pull away all the other organs. But they unitedly said, “Please do not go away for we cannot live without you. You are the best of us.”

Prana can be compared to the wind that moves through the forest or gently ruffles up our hair. It moves through the world as vayu. There are five vayus as follows:

The Five Vayus

The individual prana is also divided into five pranas which function within a certain limited sphere in the human body. In Hatha Yoga these are known as the five prana vayus or breath currents. These are:

Prana – heart to nose tip
Apana – mouth to excretory area i.e. entire alimentary canal
Samana – below heart and upto naval area
Udana – thoracic cavity, nose, throat, ears, eyes, forehead
Vyana - pervades entire body

Exploring Udana Vayu

Usually, in our yoga practice, we focus only on the prana and apana vayus as we fill up our chests with air as we inhale and feel the navel go down as we exhale. It is easier to feel the air and food entering our bodies and moving downwards. To focus on the inward and upward movement of breath is not a common practice. It is this upward movement of prana that is the udana vayu. To experience it, we must inhale and immediately feel our breath move upwards from the throat to the eyes, and to the head region. This awareness makes us feel lighter, uplifted and more confident.
It is the udana vayu that moves in the throat and all the parts of our face and head. It also helps us to see and feel our environment and guides our responses to any stimuli from our surroundings. This determines our thought patterns, our desires and how we communicate all these things with those around us. When we focus on the udana vayu, we can intentionally bring about positive changes in our bodies and minds.

Importance of the Udana Vayu

Udana vayu is the energy within us that propels us upward to boost our creativity and art of expression. It is also associated with the Vishuddhi or the Throat Chakra.

The sense of sight, or drishti, is integral to this vayu. A proper balance of the udana vayu helps us in seeing things from the right perspective. If there is an imbalance of the udana vayu, a person may experience breathing difficulties, poor communication, and challenges in thinking clearly. One may find oneself at a loss for words, or may speak incoherently or too much. One may even find oneself saying things which are not intended to be expressed. With an imbalance in the udana vayu, on a psychological level, one may feel like a loser or unsure of the purpose of life.

Yogic Techniques to Balance Udana Vayu

For activating the udana vayu, inversion asanas are best because they encourage an upward flow of energy.

Yogendra Sarvangasana

Yogendra Sarvangasana is an excellent asana that has a favorable effect on the entire body. It directs energy upwards and strengthens the throat region.

Steps:

Lie supine on the mat, feet together and hands resting beside the body. Keep the mind calm and body relaxed.
Exhale and raise your legs to make a right angle with your body, keeping your knees straight.
Raise your arms, hold your waist, and push your body up as far as possible, resting your weight on your elbows.
Carefully shift your hands towards your waist, supporting your back.
Set your chin in the jugular notch and maintain the pose, breathing normally.
Return to the starting position by bending your knees and lowering your hips while inhaling.

Benefits:

Strengthens arms and shoulders, keeps spine flexible, and nourishes the brain with blood.
Improves thyroid function, relieves congestion, and balances various body systems.
Relieves stress, reduces fears, calms the brain, and increases confidence.

Setu Bandhasana
This bridge pose is a powerful way to stimulate the upward flow of prana, which supports udana vayu.

Steps:

Lie in supine position and bend your knees.
Keep your knees hip-width apart.
Press the feet into the ground and lift the hips, keeping the shoulders relaxed.
Clasp fingers of both hands together behind your back on the floor.
Hold for a few breaths before slowly lowering back down.

Benefits:

Stimulates udana vayu by opening the chest and improving respiratory function.
Improves voice and communication.
Improves thyroid and parathyroid gland function.

Yogendra Viparitakarani

This technique has been spoken of as a mudra which involves neuromuscular control. It is a mudra which is effective in balancing udana vayu in the body. According to Hatha yoga texts, this exercise of inverted balance has been formulated particularly with the object of bringing about inner harmony and union of the opposites, e.g. the blood streams (arterial and venous), the nerve impulses (afferent and efferent) and the positive and negative counterparts of prana, with the aid of gravitation.

Steps:

Lie supine on the mat, feet together and hands resting beside the body.
Take in a full breath, and exhaling, slowly raise the legs high up, perpendicular to the ground.
Raise the lower portion of the trunk by pressing the hands under the hips and using the elbows as a fulcrum.
Keep the trunk in a slanting position, the legs upright, toes relaxed and in line with the forehead. The back and the neck are well-rested on the ground.
When this position is firmly secured, make an attempt to shift the hands slowly towards the waist, with the fingers extended to the back of the hip-bones and the thumbs pressed lightly on both sides towards the navel.
Complete all the above steps, while exhaling.
Maintain this pose, as per individual comfort, but not longer than two minutes, breathing normally – slow and rhythmic.
Slowly bend the knees, bring it closer to the head and then gently lower the hips towards the mat, supported by the hands, while inhaling and go back to the starting position.
Let the back and legs slide down from the hands to cushion the descent.
Take a few deep breaths and then rest a while, breathe normally.

Benefits:

Stretches neck, torso and legs.
Stimulates udana vayu and causes favourable changes in the upper part of the body, especially the thorax, the neck and the head.
Benefits the various organs of the body above the waist including the vital endocrine glands.
Helpful in functional disorders of the eye, the ear, the nose and the throat, and general debility.

Sound and Voice Practice:

Om Chanting creates a continuous sound that resonates through the throat and stimulates udana vayu. As you chant Om, become aware of the udana vayu moving upward from the heart region through the throat towards the Sahasrara Chakra or Crown Centre.

Practice Dhyana:

If you find it challenging to express yourself clearly and with intention of productive outcomes, sit comfortably for some time in a meditative pose.

Sit in a silent place.
Close your eyes and become aware of your breath.
Slowly become more and more aware of your breath moving from your chest upwards to the crown of your head.
Imagine udana vayu as an ascending energy that connects you to your true nature and guides you to better expression.
After some time, become aware of your body and the position in which you are sitting.
Gently open your eyes.

Overview

Udana vayu develops the power of effective expression and therefore, helps us to realise our true potential. It helps us to speak confidently and meet our goals efficiently. A regular practice of yogic techniques such as Yogendra Sarvangasana, Setu Bandhasana, Yogendra Viparitkarani, Om Chanting and Dhyana helps in maintaining a balanced flow of udana vayu. Eventually, through the practice and understanding of the prana vayus, self-realization and liberation can be achieved.

In the Upanishads, prana is considered the foundation of all life. This energy is not merely associated with respiration but represents a form of consciousness that sustains the existence of all living beings. Prana is described as the consciousness linked to Brahman, the ultimate reality, and is regarded as a manifestation of that supreme truth, appearing as the individual soul within living beings.

Shri Yogendra ji refers to the Kaushitaki Brahmana Upanishad in which prana is presented as the most significant and central force, not only governing individual life but also serving as the foundation for the structure and functioning of the universe. It is deeply connected with the soul, and without prana, neither the body can survive, nor can the soul fulfil its purpose. Yoga is deeper than mere practice of physical postures. Yoga can change your life on many levels if you decide to explore it further.