As the expressive vayu, udana governs the throat center. Communication and expression are particularly affected by this vayu, as are the thyroid and parathyroid glands, which regulate metabolism. When udana is balanced, we feel confident, assertive, and able to express ourselves articulately. The energy of udana helps us to raise the bar, so to speak—to achieve our highest aspirations.

When udana is out of balance, we find it difficult to communicate effectively. Loss for words, or too many words, or inappropriate speech burden our conversations. We feel unable to reach our ideals and find it difficult to understand those of others. We may feel defeated and unsure of ourselves.

Udana vayu is activated by samana vayu, which itself is activated by the balance of prana and apana vayus. As such, udana is balanced when, at the culmination of an asana practice, we invert our bodies in poses such as Setu Bandha Sarvangasana (Bridge Pose), Sarvangasana (Shoulderstand), Halasana (Plow Pose), Matsyasana (Fish Pose), and Sirsasana (Headstand).

Finishing your asana practice with inversions, even simply spending some time in Bridge Pose, will help set your mind for a comfortable Savasana (Corpse Pose) at the end of practice. And if your asana practice is followed by a seated meditation, you will find meditation to be easier after inversions due to the activation of udana vayu.

Udana vayu is the fifth of the five prana vayus, all working together to support the subtle energies that underlie the yoga practice. By understanding these five vayus better, we are able to deepen our experience of the yoga practice. It becomes obvious that yoga is far more than touching our toes and taking a deep breath. This all-encompassing practice exists on many levels, which can be revealed should you choose to explore them.

Nourishing and expansive, vyana governs the movement of prana through the nadis—the 72,000 energy channels that flow throughout the body. Vyana also dictates the flow of blood and nutrients through the circulatory system, the flow of chemical and electrical impulses through the nervous system, the movement of fluid through the lymphatic system, the movement of muscles and joints, and even the flow of thoughts and emotions. Truly, vyana brings it all together.

When vyana is out of balance, everything feels out of balance—mentally, emotionally, and physically. Certainly each vayu contributes to overall balance in the body, but without vyana to coordinate them all, balance cannot be achieved. Like an orchestra without its conductor, it just won’t sound the same. Similarly, you won’t feel up to par unless vyana is well-balanced.

Overall, a balanced yoga practice will help vyana to flourish. Standing poses are particularly beneficial, because they involve movement of every part of the body, from the center outward. Warrior poses, Trikonasana (Triangle Pose), and Utkatasana (Chair Pose) are excellent balancers of vyana. In addition, the vyana-balancing pranayama practice of nadi shodhana (alternate nostril breathing) will also be beneficial.

A regular yoga practice, complete with asana (postures), pranayama (breathwork), meditation, and moral contemplation, will work together to bring about overall balance—vyana being the driving force behind all of it. Thus we have the underpinnings—the very mechanisms—that demonstrate how yoga helps us find balance.

Samana vayu is related to Manipura chakra located at the solar plexus. It is responsible for the processing and assimilation of all that is taken in—food, emotions, perceptions, and breath. Samana is used to assimilate these energies so that they can be used optimally.

Samana vayu helps us to take in what we need and release what we don’t in an even balance. This represents balance between the flow of prana and apana. An imbalance of samana vayu presents as health conditions including digestive disturbances, slow metabolism, malnourishment, or obesity. In our daily lives, if we are feeling out of balance, samana is likely to be affected.

Pranayama practices that balances inhalation with exhalation are helpful as a way to balance samana. By matching the length and depth of each inhalation and exhalation, prana meets apana, thereby helping to balance samana. Asanas to practice for optimizing samana include Parivritta Parshvakonasana (Revolved Side Angle Pose), Utkatasana (Chair Pose), Shalabasana (Locust Pose), Marichyasana (Sage Twist), Paschimottanasana (Seated Forward Fold), and proper engagement of Uddiyana Bandha, or navel lock, upon each exhalation.

A healthy diet and good digestive health are important aspects of working with samana vayu. Also, making time to observe our mental health—taking in that which we need and discarding that which does not serve us—helps to set the balance that arises with samana vayu. Take some time this month to think about what aspects of your life need balance, and work on bringing everything back toward the center as a way to work on your samana vayu.

The balanced function of apana is important so that we are able to release negative energy, destructive thoughts, and physical toxins. The work of apana will be lessened by improving the quality of prana, or the inward flow of energy. Prana and apana work in a push-pull manner, each helping to balance the other. Minimizing the input of negativity and maximizing the input of positivity will help improve the balance of prana and apana.

Apana is all about release—physical, mental, and emotional release. In the same way that we must carefully mind what we take into our bodies and mind, we must equally cultivate the proper release of energy from our being. Thus, holding on to destructive thoughts, or suppressing negative emotions, or even the act of holding our healthy digestive functions can all have a detrimental effect on us. Learning to release, in every sense of the word, can be a freeing process. Tap into the energy of apana to guide this process.

Just like we did with prana vayu, we can turn to our breath to help facilitate the flow of apana. The next time you have a troubling thought, emotion, or sensation, use the breath to help you release it. Each exhalation is a release, and carries apana with it. The act of completely embodying release upon exhalation can help you tap into the outward flow necessary for the removal of negativity you may be holding on to. By utilizing your exhalation to help you find release, you be able to improve the outward flow of apana.

The seat of prana-vayu is the heart. And the prana that enters the body moves towards the heart, where it nurtures our heart center. One of the best ways to tap into the movement of prana-vayu is to feel the body’s movement as you breathe. As you inhale, notice the movement as it begins with the belly expanding and moves in an upward motion as the lungs fill with air and the chest expands.

Since prana-vayu also governs the movement of prana that comes in from food and drink, consider that fact as you make choices about what foods and drink most nurture you. We bring in energy with each bite and each sip. What is the quality of energy taken in from the foods you eat? When we make this connection to our food, we begin to make choices that change our health.

Similarly, the energy we take in through our senses and thoughts is equally important. Think about it—the last time your thoughts were troubling, how did it affect you? And the last time you saw something beautiful, how did that affect you? We can’t control everything in our environment, but we can work on our response to the situations we encounter.

Again, we can turn to our breath for help. The next time you have a troubling thought or emotion, use the breath to bring your mind back to the moment. Take in that which nurtures you, and use the breath as a vehicle to do so. By integrating prana-vayu into your yoga practice, you will learn more about yourself by connecting with the energy that nourishes you.

The practice of yoga asana (postures), pranayama (breath control), and shat kriyas all help to balance the prana vayus. In the next five months, each prana vayu will be explained in more detail. The five are summarized below:

Prana vayu is the energy that receives inward. It is associated with Anahata chakra, the heart chakra, since it is located at the chest and governs the intake of prana into the lungs. Eating, drinking, and breathing are all prana vayu activities.

Apana vayu is the energy that expels outward. It is associated with Muladhara chakra, the root chakra, connected to the earth so that it may receive the energy no longer needed. Exhaling, sweating, and eliminating digestive waste are all apana vayus.

Samana vayu is the “balancing air” that moves between the navel and heart. It is associated with Manipura chakra at the solar plexus—where digestion begins. Samana is the seat of the digestive fire.

Udana vayu is an upward moving energy that promotes mental clarity and acute sensory function. It is associated with Visshudha chakra, the chakra of communication, truth, and self-expression.

Vyana vayu is an outward moving wind that moves from the center out to every area of the body. It is associated with Svadhisthana chakra, the sacral chakra that is associated with creativity and pleasures. Vyana is the coordinating and connecting force of prana.

As we delve into the prana vayus in the coming months, you will begin to understand the subtleties of prana, and how it is a vital part of our overall wellbeing—body, mind, and spirit.