Revisiting the topic of Pranayama, if the last article didn’t grab your attention then let’s start here.
What are the QUICK benefits of Pranayama?
*Rapidly oxygenates your blood, thus helping the body heal, detoxify and remove waste more effectively.
*Increases the amount of Prana (life-force) you are bringing into your system.
*Improves the elasticity of the lungs and increases respiratory capacity.
*Activates the energy flows in your body.
NOW let’s hit the good stuff…..
Mental and Emotional benefits:
*Slows down the thinking process and calms the mind.
*Helps dissolve stress.
*Reduces anger and irritation.
*Promotes a sense of peace and tranquility.
*Improves awareness and mental clarity.
*Helps you evolve spiritually.
Excluding the popular Pranayama technique most of us are familiar with Ujayii breath, let me shed light on one of my personal favorite techniques.
Kapalbhati Pranayama
KAPAL in Sanskrit means forehead/skull/brain/mind and BHATI in Sanskrit means shining.
SKULL SHINE
Practicing Kapalbhati on a regular basis leads to shining face with an inner radiance and is a highly ENERGIZING abdominal Pranayama.
To practice, this Pranayama sit up in a comfortable position, cross-legged is best.
*Elongate the spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention. This will align the spine with the back of your head.
*Close your eyes.
*Relax your stomach muscles.
*Now expel the air as forcefully as you are comfortable with through the nose. This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine (like when you suck in your stomach). Then allow the inhalation to occur completely passively without any additional effort. To repeat, the exhalation is done using conscious sharp force, while the inhalation is just a recoil action bringing the air back into the lungs. All the breathing takes place through the nose. Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm.
* Do a round of 10 repetitions.
Benefits of Kapalbhati Yoga Pranayama:
PRIMARY
*Works on the Heart Center (Anahata Chakra) and associated organs and systems of that region. Thus improving respiration, lung capacity, and blood circulation. Kapalbhati helps cure associated diseases of this region (asthma, bronchitis, etc).
*Works on the Navel Center (Manipura Chakra) and associated organs and systems of that region improving digestion, elimination. Cures diseases and imbalances in this region such as indigestion, gas, diabetes, etc.
*Practiced over time, Kapalbhati also helps reduce abdominal fat, fight obesity, tone abdominal muscles and bestow core abdominal strength and power.
*From an EMOTIONAL standpoint, Kapalbhati purges the system of accumulated emotional debris such as anger, hurt, jealousy, hatred etc. dissolving the blockages and removing the imbalances such emotional history causes in the energetic pathways (nadis) increasing the magnitude and flow of Prana (life force).
*From a MENTAL standpoint Kapalbhati assists in throwing out all negative thoughts from the psyche. Helping to cleanse and illuminate the mind.
*From a BODY standpoint, Kapalbhati should be used to eject any illnesses, diseases, weaknesses from the body allowing it to grow in health, vitality, and vigor.
SECONDARY
*Generates heat in the system to help dissolve toxins and waste matter.
*Adds shine and beauty to your face.
*Kapalbhati helps in increasing concentration, gives good exercise and massage to the internal organs of the chest and abdomen.
*Kapalbhati increases the lung capacity and improves the efficiency of gas exchange (O2) and (CO2) in the lungs. As Kapalbhati gives good exercise to the diaphragm and whole of the respiratory organs, like the practice of asana, pranayama becomes easy.
CAUTIONS:
If you feel dizzy or nauseous you should slow down the force and pace of Kapalbhati pranayama or stop entirely and return to normal breathing.
*If you have acid or heat-related gastric issues such as ulcers you should use caution with Kapalbhati Pranayama.
*Kapalbhati is not to be practiced by those suffering from high blood pressure, heart disease, stroke or epilepsy.
POINT TO NOTE
A) Pranayama should not be done if you are feeling uncomfortable at any time during the exercise.
B) Rapid breathing used in this technique should be from the ABDOMEN and not from the chest.
C) Kapalbhati should be practiced on an empty stomach.
D) Should be practiced AFTER asanas and relaxation (at least ten minutes) before meditation.
E) The chest should not move.
F) It is always advisable that this exercise should be learned under supervision of a yoga teacher after discussion with him/her regarding your health.
Common Mistake:
1) The abdomen is contracted while inhaling.
2) Shoulders are contracted to push the air out when exhaling.
3) Back and shoulders move during exercise. (Stay firm as if you are the base of a tree trunk, only moving the abdominal muscles.)
Curious about a more deep relaxation type of Pranayama?
Stay tuned for Part III…
HINT,
It starts with a (N)…
Author: Laken Badley