The 5 Movements of Prana
Published June 2025
There is many names for it across languages and cultures, your life force energy, your Chi or Qi in traditional Chinese medicine, and in Hinduism and Sanskrit it’s referred to as Prana. This is your unlimited source of energy that is present from the moment your born until our time on Earth is done. It is debated whether since energy is neither created nor destroyed that your “spark” was alive long before you were in your body and will continue to be long after we pass.
Today we will keep it simple as the over arching concept of Prana is the container for the 5 Movements of Prana or the prana vayus - “the 5 winds”, or pancha prana, demonstrate the Energetic Alignment within every posture we meet during our asana practice. Vayu, derived from the root “va” translating to motion, or that which flows. Pancha meaning “5”. Not only are these specific movements of energy present in every yoga posture we do, but in every movement and action we enact and see around us. One is never present without the other four, but each have their own specific qualities.
Apana
Down and out - rooting flow. Apana is grounding and stabilizing in it’s nature. It is correlated to the Earth element or bhumi. Through the energy flowing down and out, it creates the foundation and base of all the other energies. Apana can be associated with hasta (hand) or pada (foot) bandha (lock or bond), establishing a deeper connection with the Earth. Apanasana or “wind relieving pose” is the literal posture of the “down and out” energy flow.
Pictured is Warrior II or Virabradrasana II. The opened hip lunge posture often seen in practice. The apana foundation is cultivated through the pada bandha (foot meeting ground), the downwards flow of energy through the legs into the feet.
Prana
Apana’s counterpart is prana, not to be confused with Prana - the umbrella term for all the five movements of Energetic Alignment. Prana is the rising in and up of energy flow. It creates an energizing and fulfilling felt state or bhava. Prana is associated with the fire or Agni element. The opposing flow of energy of apana and prana can be understood by the phrase we have more than likely heard, “Root to rise.” If one lifts without first establishing stabilization, it is not sustainable.
The pranic energy flow here is along the spine, lengthening the torso and drawing heart upwards. Engagement of the core also helps with the lift of the heart.
Samana
Samana is the drawing inwards and contracting towards the center or core, associated with both fire and water. It can be quite a transformative experience once the understanding the energy flow into one’s center is developed, bringing a feeling of strength and empowerment. Samana creates a stabilizing force within the body. Perhaps you’ve heard a teacher cue, “Hug in” or “engage your core”, these are cues towards cultivating samana energy.
The samana here is carried through the thighs “hugging in” towards one another as to not sink too low in the hips causing misalignment or excessive apana. Engaging the core..what does that mean?!
.. Just act like you have to sneeze! The “Choo” part of a-choo! Pull of navel in and back.
Vyana
Vyana is the expansion of energy flow out from the center in all directions. Vyana encompasses the entire body, growing and reaching into space. It is associated to Akash, or the space element because of it’s outward and expansive nature. Vyana is the opposing pair to samana.
The extension of the arms is a clear choice for how the vyana energy is expressed in Vira II. However, don’t forget about the extension of the legs and external rotation of the top hip and knee reaching out in a different direction of the back leg as well.
Udana
The “final” expression of pancha prana. Udana is the upward and outwards flow of energy. Connected to the air element, Vayu, all previous four expressions when properly combined create harmony and alignment that allows the last unfolding of udana. The photo of the plant shown is two stories high and is the perfect demonstration of udana. When I saw its stature I knew what I’d be writing about this edition. As shown below, in any upright posture the head and neck will, if all other expressions fully executed, carry this energy flow “up and out”.
As shown above, in any upright posture the head and neck will, if all other expressions fully executed, carry this energy flow “up and out”.
Just like anything else in this world, you can have either too much or too little within any of these expressions of energy. True energetic alignment stems from finding a healthy balance and harmony within all. It can be sometimes overwhelming to try to think of all of these new concepts at once, so I encourage you to try to pick one or two to bring your attention towards for a few weeks of practices. When you feel like you have gained greater insight into your energy flow, you can move on to others. Until you perhaps feels comfortable feeling all in every posture.