WHAT IS KAPABHATI?
[Kapalbhati is a Sanskrit word, Kapal means skull (includes all organs under the skull) and bhati means to shine, lighting, or illumination. Kapalbhati is not complicated and involves simple breath control wherein inhalation and exhalation of breath is what matters. ] It is one yoga pose that claims to fight 99% of the diseases that can infect the human body. It is based on the control of the process of breathing. It means appropriate control over inhalation and exhalation/.[ It helps in regulating metabolic activity and enhances the function of the heart and lungs. It also provides longevity to life. If you ask any yoga expert for the best breathing exercise in yoga for weight loss, without any hesitation they would say “Kapalbhati”.]How To Do Kapalbhati?
Sit on the flat floor and fold your legs. Keep the spine straight and close the eyes.
Keep the right palm on the right knee and the left palm on the left knee.
[Now take a deep breath and exhale with all your force so your stomachgoes deep inside.]When you exhale with a hissing sound try to think that your disorders are coming out of your nose.
Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling.
[Repeat these steps for 5 minutes and take a rest. You can increase the time by 15-30 minutes.Should not practice very fast. Speed of practice should be medium.
Duration:
KAPABHATI
Start with three minutes and gradually increase the duration. A healthy person shall practice for 15 minutes. Acute disease patients shall increase the duration up to 30 minutes as per the guru’s guidance.
Precautions:
A pregnant woman should not practice this pranayama.]
High BP patients shall practice as per the guidance of the guru.
[People whose glands secrete lots of bile inside the body are termed pitta Prakriti.] They should not practice this pranayama for more than 2 minutes during the summer season.Benefits Of Kapalbhati
Obesity, diabetes, flatulence, constipation, acidity, and diseases of kidneys and prostate glands, etc are cured.
The face becomes lustrous and attractive
Organs in the abdominal cavity viz stomach, pancreas, liver, spleen, intestine, prostate, and kidney function more efficiently and develop immunity towards diseases.
It strengthens the intestines and improves digestion.
Improves the function of the pancreas. Helps to produce insulin hormone naturally.
It helps reduce abdominal fat, tone abdominal muscles combat obesity.
It adds luster and beauty to your face.
[It helps flush and waste out of your body.]Kapalbhati is an important breathing exercise that is very easy to do and when done regularly the benefits are tremendous.
PLOUGH POSE HALASANA
HOW TO DO IT?
Lie down on your back, with your feet together and arms next to your body.
Keeping your head and neck on the floor, breathe in as you lift both legs to 90 degrees.
As you lift your hips towards the ceiling, place your hands on your hips and walk your hands up towardsyour shoulder blades.
As your legs start to lift, guide them toward your head. Slowly place your feet on the floor behind your head. Keep your knees straight, feet together, and feet flexed.
If your toes can reach the floor comfortably, you can interlock your hands on the floor behind your back.
Keeping your knees straight, gently push your heels away, and breathe evenly.
HALASANA
PRECAUTIONS & CONTRAINDICATIONS:
Hypertension
Cardiovascular issues
Neck issues
Shoulder issues
Recent surgery or inflammation in your head region (for example ears, eyes, nose, etc.),
Arthritis and osteoporosis
Brain injuries
Lower-back and spinal issues (e.g. chronic pain, herniated disc, sciatica, SI-joint instability)
Acute migraine or headache
Asthma or other breathing disorders: hold only for short durations. Skip altogether if it causes too much discomfort, nausea, or shortness of breath.
BENEFITS:
Stimulates the Throat Chakra and therefore stimulates the thyroid and parathyroid glands, improving their overall functioning;
Slows down the heart rate and lowers blood pressure, therefore giving the heart a rest;
Activates the parasympathetic nervous system, ensuring the proper function of all internal processes such as digestion, elimination, and so on;
Improves the exchange of oxygen and carbon dioxide in the lungs by making active use of the lower part of the lungs;
Improves digestion and cures constipation as it releases gravitational compression on the colon;
Strengthens deep core muscles;
Increases upper body and arm strength;
Releases tension in the entire spine, especially the lower back and cervical region;
Stretches the hamstrings and glutes;
Creates flexibility in shoulder joints; and
Massages all visceral organs by compression, and upon release of the pose floods organs with fresh, nutrient-rich blood.
PREPARATORY POSES:
Sarvangasana. Viparit Karni. Ashwini Mudra.
PRECAUTIONS & CONTRAINDICATIONS:
Should be avoided during pregnancy and menstruation, high blood pressure, and brain diseases. Should be avoided if suffering from an enlarged thyroid, spleen, or liver as well as cervical spondylitis, slipped disc, headache, and weak blood vessels in the eyes.
FISH POSE OR MATSYASANA
MATSYASANA
The Matsya bandha causes a stretching on the thyroid and parathyroid glands, thereby improving their function and counterbalancing the effects of the Jalandhar bandha. It stretches the intestines, liver, pancreas, bladder, and other abdominal organs which improves their functioning and efficiency. Reduces blood supply to the legs and redirects it to the reproductive and pelvic organs. Stagnant blood around the vertebral column is drained. Improves supply to brain and face, also stretches the carotid artery.
The reproductive system is improved due to the increased blood supply. Toning of the abdominal, thigh, and intercostal muscles. Toning of intercostal muscles helps in deep breathing, so it is helpful in asthma and bronchitis. It opens up the chest and lungs. Hemorrhoids. Increases circulation to the back which helps in backache and cervical spondylitis. Boosts the immune system due to its effect on the thymus gland. Loosens the spine and prevents round shoulders. Loosens the legs and prepares them for meditation poses.
yoga belly
PRECAUTIONS & CONTRAINDICATIONS:
Should not be performed by people suffering from high blood pressure, heart diseases, hernia, or ulcers. Should be avoided during menstruation and pregnancy.
VARIATIONS & TIPS:
One can keep the legs straight instead of being in Padmasana. The legs can be folded in Swastikasana or Samasana or a simple cross-legged position. To begin with, or if the neck is delicate, then it is better to place the hands next to the head before placing the crown of the head on the floor. This gives more support to the head and neck than the elbows do.
PREPARATORY POSES:
Sarvangasan, Halasan, Ashwini Mudra, Karnapeedanasan are all poses that are often practiced before matsyasan.