Kapalbhati
In Sanskrit 'kapal'
means skull; 'bhati' means shining. Kapalbhati is considered
to be so cleansing to the entire system that, when practiced
on a regular basis the face shines with good health and
radiance. Although a breathing exercise, Kapalbhati is
actually one of the 'Shat Kriyas' (Six cleansing exercises).
Basic Instructions
Sit in a
cross-legged position, with the back straight and the head
erect. Take two to three deep breaths to prepare for
Kapalbhati. After the last deep inhalation:
1. Contract the
abdominal muscles quickly, causing the diaphragm to move up
into the thoracic cavity and pushing the air out of the
lungs forcefully.
2. Relax the
abdominal muscles allowing the diaphragm to descend into the
abdominal cavity; passive inhalation takes place. The lungs
automatically expand and inflate with air. Do not inhale
forcefully.
Repeat this pumping
quickly. Passive inhalation and sudden expulsion of breath
follow each other continuously until a round is completed.
End on the
exhalation, and follow each round with two to three deep
breaths and retention.
Beginners may start
with three rounds of 20-30 pumping each. Gradually increase
to five rounds of 50-100 pumping.
Benefits
• Cleanses the nasal passage, lungs and
the entire respiratory system.
• Strengthens and increases the capacity
of the lungs and the intercostal (ribcage) muscles.
• Helps to drain the sinuses and
eliminate accumulated mucus.
• Bronchial congestion and spasm are
removed; consequently, asthma is relieved and virtually
eliminated, over a period of time.
• Helps the body to eliminate large
quantities of carbon dioxide and other impurities. This
permits the red-blood cells to suck in more oxygen,
increasing the richness of the blood.
• The added intake of oxygen into the
body enriches the blood and renews body tissues.
• The movement of the diaphragm and
abdominal contractions massage the stomach, liver, spleen,
heart and pancreas.
• Abdominal muscles are strengthened.
Digestion is improved.
• The regular practitioner of Kapalbhati
enjoys blooming vigor and health.
• Kapalbhati refreshes and invigorates
the mind.
• It brings an increase in alertness as a
result of the increase of oxygen to the brain.
• It creates a feeling of exhilaration.
• Kapalbhati activates pranic energy.
• It increases the supply of stored-up
prana in the solar plexus region.
Counter-Indications
Kapalbhati should not be practiced during
pregnancy; nor when any abdominal pain or cramping
Alternate Nostril
Breathing - Anulom Vilom
Basic Instructions
Preparation: With your
right hand form Vishnu Mudra by folding down the index
and middle fingers. Close the right nostril with the thumb and
exhale completely through the left. You are now ready to begin:
1. Inhale
completely through the left nostril, keeping the right nostril
closed. This should be done to a count of '4' for beginners and
increased only after regular practice.
2. Close the
left nostril with the other two fingers so that both nostrils
are now closed. Retain the breath for a count of '16' (4 times
the count of the inhalation).
3. Keeping the
left nostril closed release the right nostril and exhale
completely to a count of '8' (twice the count of the
inhalation).
4. With the left
nostril closed, inhale through the right to a count of '4'.
5. Close both
nostrils and retain the breath to a count of '16'.
6. keeping the
right nostril closed, release the fingers from the left nostril
and exhale completely for a count of '8' to complete one round.
Do at least five rounds
at the beginning of each practice.
Benefits
• The lungs and entire respiratory system are
cleansed and strengthened.
• As exhalation is twice the time of
inhalation, more stale air and waste products are expelled from
the lungs.
• During retention, the rate of gaseous
exchange in the lungs is greatly increased as a result of the
increase in pressure. This means that more oxygen from the lungs
goes into the blood stream and more CO2 (and other waste
products) from the blood are passed into the lungs for
elimination during exhalation.
• The breath naturally alternates between the
two nostrils, changing approximately every 2 hours. The breath
in the right nostril is hot, symbolically referred to as the
'sun' or pingala. It is catabolic and acceleratory to the organs
of the body. The flow from the left, which is cool and referred
to as the 'moon' or ida, is anabolic and inhibitory to the body.
This alternate breathing exercise helps to bring equilibrium
between the two.
• Anuloma Viloma helps to balance the
hemispheres of the brain.
• This exercise helps to calm the mind,
making it lucid and steady, preparing it for meditation.
• Anuloma Viloma purifies the nadis. It
should be mastered and practiced on a regular basis before going
on to more advanced pranayama exercises.
• Prana, the vital energy is stored and
controlled.
• The psychic system is balanced.
• It makes the body light and the eyes shiny.
