PRANAYAMA TRAININGS
ANCIENT KNOWLEDGE MEETS MODERN SCIENCE
Human Biologist and Founder of the Yoga Science Academy, Elli Ji, combines the vast knowledge of traditional Pranayama from India with up-to-date modern research to help you unleash your self healing power. Learn how the holistic fusion of Pranayama (Ancient Breathwork) and Western Research can truly transform your life. The Pranayama Courses and Pranayama Teacher Trainings are designed in a way that allows you to choose how deeply you want to explore the sacred Science of Pranayama.
PRANAYAMA TRAININGS OVERVIEW
Pranayama (Traditional Breathwork) holds the most powerful tools to improve your mental and physical health. In the different stages of the Pranayama Trainings (Ancient Breathwork) you will learn the physical and mental effects of Yogic breathing techniques and get a wholesome understanding of the body-mind-bridge: your BREATH. Step by step you learn how to overcome chronic diseases as well as mental issues. In our 200 hours Pranayama Teacher Training, we combine remote online teaching with live training. It´s designed in 3 Levels. You can choose to what extent you desire to immerse yourself in the discipline of Pranayama.
PRANAYAMA TRAINING ONLINE LEVEL I - WHAT YOU CAN EXPECT
In 12 full classes of 24 hours of traditional Pranayama (Ancient Breathwork) lectures and practice you ́ll learn about the science of breath in theory and application. If you want to build a firm foundation for your health or improve your meditation practice the first level is already perfect for you. You can acquire a 24 hour Pranayama Education Certificate. We will introduce different breathing techniques to
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Establish a sound and healthy breathing pattern
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Harmonize the functions of our hemispheres
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Balance the autonomous nervous system
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Clean the energy channels, our Nadis
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Calm our mind
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Shift the energy through the body
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Clean environmental toxins from the body tissues
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Enhance the immune functions
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Prepare for meditation
PRANAYAMA ONLINE TRAINING LEVEL I - WHAT YOU WIL LEARN
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Diaphragmatic breathing
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Makarasana
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Nadi Shodanam
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Anuloma Viloma
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Breath Meditation
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Cleansing techniques
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Mudras
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Bandhas
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Counterindications
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Therapeutic effects of the techniques
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The autonomous Nervous System
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The main Nadis
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The main Chakras
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Physiological effects of breathing exercises
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Neurological effects
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Personal guidance and feedback
PRANAYAMA ONLINE TRAINING LEVEL II - WHAT YOU CAN EXPECT
In case you want to go further than creating an overall well-being you can go on with Pranayama Online Training Advanced Level II. In 76 hours we dive deep into the ancient knowledge of the Yogis and learn how to personalize the practice through Ayurvedic knowledge (Ayurveda lectures and diagnosis). You will learn how to apply the various breathing techniques for individuals and create your own perfect Pranayama plan.
We will work with more distinct Nadi cleansing and meditative balancing techniques. Teaching will be the same for everybody, yet applied daily practice will differ depending on personal circumstances and needs. We will find our boundaries, learn to respect them and overcome them with time and practice. With Pranayama Training Level I + II you can acquire a 100h Advanced Pranayama Training Certificate.
PRANAYAMA ONLINE TRAINING LEVEL II - WHAT YOU WILL LEARN
What we will learn in the Pranayama Online Training:
• Bandhas
• Cleansing exercises
• How to ignite the fire in our body
• Clean impurities
• Incorporate daily nutrition to the practice
• Harmonize the hemispheres
• Bundle our energy to one point
• Activate glands
• Channel the flow of prana
• Inducing meditative states
• Brainwaves and states of awareness
• Effects of Pranayama (Ancient Breathwork)
• How to balance the practice in daily life
PRANAYAMA TEACHER TRAINING LEVEL III - WHAT YOU CAN EXPECT
The Pranayama Teacher Training Level III is held live in person with a duration of 100 hours. You will be guided towards deeper awakening and cleaning practices. You have prepared well for this last Level of your training. As the techniques refine, the guided sessions will prolong to some hours per day, so we will practice together in a clean and soothing environment. Pranayama Teacher Training Level III is for the ones who want to share the ancient teachings with others. To guide experience is needed, so we will get a taste of intense practice. Combined with silence and supporting cleaning (Kriya) and Yoga (Asanas) sessions we experience the power of uplifting Pranayama to activate the chakras and transform energy towards the divine. For the exam you will teach your own Pranayama session in the group. Together with Pranayama Training Level I + Level II + Level III You can acquire a 200 hour Pranayama Teacher Certificate.
PRANAYAMA TRAINING ONLINE - STRUCTURE
The Pranayama Online Training (Ancient Breathwork Training) at the Yoga Science Academy is structured in a way so you can choose how deep you want to dive into the sacred science of yogic breathing. In Pranayama Online Training Beginner (Level I), you will learn the most basic and powerful breathing exercises and techniques to establish a sound and healthy breathing pattern for stable health and mental resilience. With this, you will be able to clean your Nadi system, the energetic channels of our Pranic body. Releasing environmental toxins and removing mental blocks is as important as appliying the techniques in the correct way. You improve your mental skills and increase the flow of Prana, the life force, and your vitality. After completing Level one of Pranayama, you can go on with yourpersonal practice until you feel ready for the next step.
In Pranayama Online Training Advanced (Level II) we will learn more about specific applications, how to treat diseases through the breath and explore the effects of directed flow of Prana. You learn how to work with our energy body shift Prana where it is needed or wanted. The mental aspect will increase with the practice. The courses are designed for you to reap the benefits of your practice as a preparation for higher spiritual work as meditation or integrate the learned into your professional life. In both levels the scientific and spiritual background of all techniques are discussed and explained. You will now what you are doing and why (or why not) and can observe the effects on your daily life. In the last level we will meet in person as I will have to touch and observe you keenly to determine the level of exercises. Stronger techniques will be introduced after you having trained for longer period of time. An adaption in nutrition and behaviour are also preconditions to the advanced course. You ́ll learn how to assess groups and diagnose individuals through ayurvedic measures and interviews to understand which kind of techniques you should teach to whom.
WHY IS PRANAYAMA TRAINING SO IMPACTFUL?
Take a deep breath, is what we say when we want somebody to relax and calm down. This simple advice holds a deep wisdom of the body-mind connection and that we can influence our mental state through physical approaches. From the first moment of our life, we start breathing, we start expressing our inner state and modulate ourphysiology through the breath. HOW we breathe influences and shapes our life through every experience and guides us through life until the very last moment when we breathe out for the last time. Indeed, the breath is the body mind bridge and every movement of the mind, every thought and emotion, are displayed in our breathing pattern. We breath in the chest and fast when are in trouble, the whole system is ready to react to outer stressors. When we relax and feel safe the breath slows down and deepens into the belly. All breathing patterns are well and important to face all situations that life can present to us.
HABITS CAUSE SYMPTOMS OVER TIME
Yet, we tend to build habits in our everyday living and the breath changes over the course of life without us noticing it much. Many people show a distorted and stressful breathing pattern without a dangerous situation at hand. Yet, the body has to react to this pacemaker and build the matching biochemistry in our body. Stressful breathing causes stressful biochemistry and the while autonomous nervous system is reacting. Without noticing many of us are in a current state of physiological stress which reflects on the mental state as well. With understanding the pathways of our body and the connection to our mind we can easily alter our inner and outer state via the body-mind bridge, via our breath.
PRANAYAMA - THE BODY - MIND - BRIDGE
Our bodily functions, as our breath, are expressions of the hidden
movements in our mind. Every thought has a certain vibration and causes a specific emotion in order to express itself in the material world. Yet, weare barely in control of the subconscious workings of our mind. Over our lifetime we cultivate stressful thoughts and forget how to breath naturally. We exhibit a harmful breathing pattern which gives our mind the external feedback of danger again. Like this we remain in a vigilant state, mind and body alike, that block the higher cognitive functions. As the breath is the body mind bridge, all thoughts manifest in the breath and all breathing affects the state of mind. With certain breathing we can calm our mind and bring it to a state of calm awareness. We use the breath to ease the waves in our mind and become relaxed and focused. A sound breathing influences the physiology of our body, our immune functions, our thinking patterns, our resilience, our hormone status and biorhythms. Like this we can think clearly and increase the healing and rejuvenating programs of our body. Yet, breath transports much more than just oxygen to our body tissues. Breath is the carrier of PRANA, the life force which flows through every being, the power which keeps us
alive and is responsible for our vitality and health.
PRANA - THE POWER OF LIFE
In many traditions and research fields the topic of Prana is explained and investigated. Different names like Chi or Orgon are used to speak about the innate power of life, the power that flows inside and outside of us, filling every being with the spark of life itself. Prana flows in the so-called astral body, in the energy layer of ourselves. This is “where” the chakras are located and the Nadis, the energy channels, transport information and energy to all compartments of our system. When Prana does not flow, there is no life. How much Prana we hold inside and how much it flows determines our vitality and mental as physical health. Blocks can occur through trauma or toxins and hinder our energy from flowing. All sorts of symptoms can originate from that exhaustion and lacking and they can be addressed easily and effectively through only establishing a sound and healthy breathy pattern without distortions or harmful habits.
PRANA AND CONCIOUSNESS
Prana does not flow through breath alone. It flows together with our awareness and increases as we become more conscious and responsible towards our own energy levels. The spiritual benefits of Pranayama (Ancient Breathwork Trainings) are various and always bring about a higher consciousness, better self-understanding as well as mental and physical health when applied in the right way.
PRANAYAMA TRAININGS - THE POWER OF TECHNIQUES
In Pranayama you find many different techniques and breathing exercises. “Which one is the right for me?” is as an important question as asking for the right medication. You can use Pranayama (Ancient Breathwork) techniques to address certain mental or physical issues and have to take our own constitution and circumstances into account. Jumping on advanced techniques without understanding the purpose can cause unwished results and even harm people. So, as powerful as it is, Pranayama should be applied with caution and understanding.
YOUR PERSONAL PRACTICE IN PRANAYAMA
In the Pranayama Online Training, we will take your personal background into account and focus on personalized practice for certain conditions and personal goals. In the beginning practice will be the same for all students at the Yoga Science Academy, as we will establish a baseline to work on and remove the common obstacles in the breath. Yet, your observations and experiences will show very fast what you should watch out for and emphasize. Later, in the Pranayama Online Training Level II, we will have personal assessments and determine the right practice for each one of you, so that you can gain the most of this course. That will include Ayurvedic Analysis, nutrition guidelines as well as the perfect dosage of techniques for each individual. Through this assessment you will deepen your understanding of the power of the yogic science of breath and how to apply with respect against every individual.
YOU ARE IMPORTANT
We all are lifelong students and also teachers to others. Learning and understanding is endless. I encourage people to ask questions and share their experiences with the techniques. You will apply the learned every day and observe the reactions of body and mind. I recommend to take a journal and note down your daily observations. Slowly you can adapt your nutrition and daily habits and step by step move towards advanced techniques and a healthy lifestyle. Through your own practice and deepening observation skills you will keep on learning step by step and get prepared for leading our own Pranayama group. So, I encourage you to take the opportunity to ask any questions, maybe you have a condition you want to approach or a friend could need some advice. We
are all different in detail and the same in the core. From others’ conditions and reactions, we can learn much about ourselves. In this course we create a safe space where no one has to be shy to share. There are no judgements, only open learning.
PHYSICAL AND MENTAL INDICATIONS
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Lack of concentration
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Headaches
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Migraine
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Nervousness
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Emotional outbursts
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Mental disorders
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Panic attacks
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Addiction
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Apathy
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Depressive mood
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Lack of energy
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Lack of confidence
Everyday ailments can disappear quickly through harmonising the body functions. A few examples that Pranayma can help you with
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Cramps
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Belly pain
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Menstrual pain
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Hormone imbalances
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Digestive disorders
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Circulatory disorder
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Heart problems
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Lung problems
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Autonomous nervous system
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Low immune function
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Allergies
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Sleeping disorders
PRANAYAMA ONLINE TRAINING - WHO CAN JOIN?
This Course is designed for EVERYBODY who wants to deepen or start their Pranayama practice. No previous knowledge is needed. It ́s an experience-based practice to understand and integrate the connection of mind and breath and attain overall well-being. So, whether you want to address physical or mental symptoms, detox or work with yourself
on a spiritual level,, this course builds a sound foundation for holistic health and energy work. Integrating Pranayama (Ancient Breathwork) is also beneficial and can be integrated in many professional categories such as
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Physicians
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Doctors
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Physiotherapists
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Psychologists
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Nurses
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Teachers
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Energy workers
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Healers
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Yoga teachers
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Martial Art teachers
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Autogenous trainers
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Hypnotherapists
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Personal Coaches etc.
WHAT YOU NEED
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Firm grounding
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Support to sit on (folded blanket, Yoga block, cushions...)
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Yoga mat or blanket
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Sandbag or a heavy book as a weight
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Shawl or a blanket to cover yourself
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A quiet room, no cell phones or other disturbances
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Pad of paper to take notes
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Neti pod for nasal douche
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Non-fluoridated, non-iodised rock salt
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Empty stomach
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Dedication to apply the techniques
PRANAYAMA ONLINE TRAINING SCHEDULE
We will meet every weekend on Saturday for 3 hours. Every time a new technique will be introduced. The scientific and spiritual background will be explained and then applied. All sessions will be recorded and you will have access to your personal video library, so you can watch again or at another time. You can write your questions and observations into the comments and I will cover them in the next session or reply right away.
Every Wednesday we will meet in the morning to practice together. Also, these sessions are recorded and will be available for you.
FEES AND PAYMENT FOR PRANAYAMA TRAININGS
Everybody should have access to knowledge and learning. I keep the prices low and take personal circumstances into account. In case you meet any difficulties with the payment please contact me here info@Yogascience.online and we will find a solution. In special cases you have the chance to do the payment in instalments. The price would remain the same.
HOW DOES IT WORK?
You register for the course and send me your SKYPE name. I will add you to the group and you receive a call every time we meet for life practice.
After the session you have access to the video for one month to watch again or at your perfect time. Handouts will be posted into the group for download every class as well as a guided Pranayama (Ancient Breathwork) practice for everyday application.
ABOUT YOUR TEACHER ELLI JI
Elli Ji has been guiding Pranayama courses for several years and has experience in teaching and diagnosing people. She applied the knowledge of many years of Yoga trainings, additional education and personal experience to help people around the world. She trained many people with various backgrounds and needs in different settings in Nepal, India and Europe. With a MSc in Human Biology, 500hrs YTTC and education in TCM, Hypnosis, Reiki and immersion into Yoga Nidra and Pranayama, she understands the physiological, neuronal and hormonal pathways, effects of yogic applications as well as the spiritual aspects of
holistic health. Specialized in both, western science and eastern spirituality, she will explain all neuronal and physiological effects of the yogic techniques in detail. The scientific understanding is combined with spiritual experience and insight from years of dedicated practice and teaching. Through practice and purposeful application of ancient spiritual techniques she got rid of various so-called chronic diseases and helped many others to find their way back to a balanced life and natural health. What allopathic western medicine and experts could not solve, the ancient knowledge of Yoga and holistic approaches towards health and life itself opened a new path where the modern findings of science could shine in a new light of meaning and opportunities. Elli Ji
understands to address multiple symptoms with simple measures and reactivate self-healing processes. Her goal is to increase awareness about the power of our breath and share the collected knowledge with others so that we can grasp our personal potential and live a life in holistic health and personal fulfilment. The students ́ background and purposes are taken intoaccount into her teaching, so that everyone can gain the most of the lectures and integrate the new knowledge into daily life.
THE HISTORY OF PRANAYAMA
The roots of Pranayama, the practice of breath control in Yoga, are as old as humanity and spirituality. They are described in ancient scriptures which can be dated back at least 30000 years. These proofs of knowledge are merely a hint on the vast wisdom which Pranayama holds. The fourth limb of Ashtanga Yoga is described in various texts.
PRANAYAMA AND VEDIC BEGINNINGS
The first indications of breath control practices are found in the oldest Indian scriptures, the Vedas, specifically the Rigveda. So, breathing starts with the creation of the universe (Rigveda=Genesis). The hymns in these texts do not only rever the cosmic breath but also shine a light on the importance of harnessing the breath for spiritual advancement.
THE UPANISCHADS AND PRANAYAMA
The next significant mentioning of Pranayama came with the Upanishads, written between 800 BCE and 500 BCE. These texts delve deeper into the metaphysical aspects of the breath. The Chandogya Upanishad, for instance, equates life and breath. With Prana being the vital force and life-energy, the Taittiriya Upanishad acknowledges Prana as the fundamental basis of all life.
PRANAYAMA AND BHAGAVAD GITA
The Bhagavad Gita, the most famous part of the Mahabharata, is a foundational text for various forms of Yoga and a must read for. All Sadhakas. It underscores the relationship between breath, duty, action, and devotion. While not a manual on Pranayama, it subtly weaves in the importance of breath control in maintaining equanimity and focus.
PRANAYAMA IN PATANJALI´S YOGA SUTRAS
The systematic study and documentation of Pranayama are known by Patanjali’s Yoga Sutras. They have been written around the 2nd century BCE. Patanjali, often hailed as the father of modern Yoga, enumerates Pranayama as the fourth of the eight limbs of Ashtanga Yoga. For Patanjali, Pranayama's primary purpose was to stabilize the fluctuations of the mind in preparation for deep meditation, which is the goal of all Yogic practices.
PRANAYAMA IN THE MEDIVAL PERIOD
Between the 6th and 15th centuries, various texts like the Hatha Yoga Pradipika, the Shiva Samhita, and the Gheranda Samhita introduced a variety of Pranayama techniques, each with specific goals. Some were meant to cleanse the body, while others were believed to awaken dormant spiritual energies.
THE COLONIAL INDIA AND PRANAYAMA
During the British Raj, many indigenous practices, including Yoga and Pranayama, suffered decline due to Western scepticism. However, by the late 19th and early 20th centuries, a resurgence in interest, led by luminaries like Swami Vivekananda and Sri Paramahansa Yogananda, took these practices to the West.
MODERN TIMES AND PRANAYAMA
Today, Pranayama is practiced worldwide. B.K.S. Iyengar popularized applications of Pranayama, and nowadays the sacred practices are used as breathwork to enhance physical aspects. In sports and new age self-improvement endeavours the techniques are applied.
CAUTION: Pranayama are spiritual techniques and have effects beyond body and mind. Learn how to control your Prana to avoid unwanted effects in our Pranayama Training Beginners.
The history of Pranayama is a testament to humanity's longstanding fascination with the power of breath. From the Vedic seers to the 21st-century urbanite seeking relaxation in a yoga studio, Pranayama remains a bridge to the subtle realms of mind, body, and spirit. As modern science begins to unravel the tangible health benefits of Pranayama, it becomes clear that this ancient practice will continue to hold relevance for future generations.
COMMON PRANAYAMA TRAINING TECHNIQUES
While there are numerous Pranayama practices, some are more commonly practiced and recognized than others. Here's a list of some key Pranayama techniques.
NOTE: Do not practice without detailed guidance to avoid unwanted effects.
ANULOMA VILOMA - PRANAYAMA NOSTRIL BREATHING TECHNIQUE
This involves inhaling through one nostril and exhaling through the other nostril. There are 3 different ways to apply that technique. Before you can practice Anuloma Viloma you have to develop sound diaphragmatic breathing - Makarasana. Anuloma Viloma is known to balance the left and right hemispheres of the brain and purify the Nadis (energy channels) Read more
BHASTRIKA - PRANAYAMA BELOWS BREATHING TECHNIQUE
This intense technique resembles the blowing of bellows in a forge. Involves rapid and forceful inhalation and exhalation. It energizes the body and clarifies the mind.
CAUTION: Bhastrika can cause panic attacks and physical discomfort. Only practice when your teacher advises you to do so. Nutrition and Kriyas have to be followed to practice Bhastrika Pranayama. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
KAPALABHATI - PRANAYAMA SKULL BREATHING TECHNIQUE
A series of rapid, forceful exhalations followed by passive inhalations. This technique is one of the most common and powerful breathing exercises. It cleans the lungs and the Nadis very well, releasing subtle impurities such as emotional trauma, undigested memoires etc. The mental effects are strong. It should be practiced with caution and diligence. This technique cleanses the frontal region of the brain and strengthen abdominal muscles. Read more
WATCH OUT: To practice Kapalabhati Pranayama the right way you have to be able to control all muscles of your lower abdomen and have developed a natural, deep and slow abdominal breathing. Avoid unwanted effects and learn to prepare well for Kapalabhati Pranayama. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
UJAYI - PRANAYMA VICTORIOUS BREATHING TECHNIQUE
Inhalation and exhalation are both done through the nose, with a slight constriction in the back of the throat, producing a sound similar to the ocean's waves. This technique enhances concentration and builds inner heat. Make sure to avoid involuntary Ujjayi and learn how to apply the Ocean´s breath in the right manner. Read more
BHRAMARI - PRANAYAMA BEE BREATHING TECHNIQUE
Involves exhaling while producing a humming sound like a bee. It has a calming effect on the nervous system and can improve concentration. Bhramari breathing is a sacred technique which should be approached with caution. There are different variants and different intensities of Bhramari. The ability to slay inner demons calls for sincerity and preparation to practice Bhramari Pranayama. To reap the full benefits of that sacred technique, be sure to prepare and develop deep and slow diaphragmatic breathing first. Learn how to observe your mind through the breath and control the flow of Prana before you approach Bhramai. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
While the above list covers only few of the main Pranayama techniques, it's essential to approach these practices with proper instruction. All Pranayama techniques are very potent and effect body and mind alike. It even reaches deeper into epigenetics, energy fields and the subconscious mind. It is vital to ensure they're practiced safely and effectively. Always consult a knowledgeable instructor or guide when exploring these techniques. Make sure your teacher takes your personal state into account and prepares you well. Learn how to apply Yogic techniques in our Pranayama Training Beginners.
PRANAYAMA AUTHORS SHORT LIST
PARAMAHANSA YOGANANDA
Founder of the Self-Realization Fellowship and author of "Autobiography of a Yogi," Yogananda brought Kriya Yoga to the West. He described Kriya as an advanced technique of Pranayama. Yogananda often emphasized that Kriya Yoga offers a direct way to commune with God through controlling and mastering the life force.
SWAMI RAMA
One of the first Yogis to be studied by Western scientists, Swami Rama demonstrated the ability to control voluntary physiological functions. In his writings, he emphasized the benefits of Pranayama for controlling the mind and achieving higher states of consciousness.
SWAMI VEDA
Swami Rama´s disciple and successor brought further insights for western researchers into the sacred practice of Pranayama. His books are short and to the point.
SWAMI SIVANANDA
A prominent proponent of the Yoga of Synthesis, Swami Sivananda believed in the integral approach to Yoga, harmonizing devotion, knowledge, and action. Regarding Pranayama, he wrote several books and emphasized its importance as a means to awaken the Kundalini and cleanse the Nadis (energy pathways).
B.K.S. IYENGAR
Founder of Iyengar Yoga, B.K.S. Iyengar emphasized the precision and alignment of Yoga postures. In his seminal book, "Light on Pranayama," he detailed various techniques, benefits, and intricacies of Pranayama. He wrote, "Pranayama is the bridge between the outer and inner - it leads the Sadhaka from conscious to the subconscious."
PATTABHI JOIS
Founder of Ashtanga Vinyasa Yoga, Pattabhi Jois insisted on the synchronicity of breath with movement, or what he called "breath with sound." While his primary focus was on asanas, the rhythmic, Ujjayi breathing that is fundamental to Ashtanga can be seen as a form of Pranayama.
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