Kapalbhati Pranayam

Kapalbhati pranayam videos

IN ENGLISH

IN HINDI

How to Practice:- It Should be practiced empty stomach or 2-3 hours after meal. one should sit in padmasana, sukhasana or siddhasna and those who are unable to sit they can perform it on chair, keeping the spine straight and body firm.

Precaution : heart patients and high BP patients and weak people should do it slowly.Pregnant women should not do this pranayama.

How to do : exert air forcefully out. Stomach will go in automatically.

dominant inhalation through nostrils which results contraction of abdominal muscles and proper aeration to blood circulation.
So in Kapalbhati more attention is to be given on act of forceful exhalation while the inhalation is passive, Silent and short, during abdominal contraction force is applied to the Manipura, Swadhisthan and muladhar chakra.

Duration : Initially Starts with 30 times or for 1 minute and increase it upto 5 mins mininimum, maximum upto 10 minutes.Healthy person can practice it 10-15 minutes regularly. Patients with obesity, Vitiligo, leukaemias, breast carcinoma, Fallopian tube blockage, hepatitis etc. should practice it 20 minutes to half hour twice daily.

Benefits : This pranayama benefits on obesity, constipation, gastric, Croesus(liver),acidity, hepatitis B, uterus, diabetes, stomach problems, allergic problems, cholesterol, asthma, snoring, concentration, and even cancer and AIDS.

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SUN SALUTATIONS (Suryanamaskara)
If you do only a little Yoga each day, do Sun Salutations.

For people with limited time, the Sun Salutations exercise every muscle and joint while stimulating all the major organs. The name itself means to give reverence to the internal sun as well as to the external sun, the creative force that radiates inside as well as outside the body.

Sun Salutation is a series of 12 poses linked by a continuous flowing motion, and accompanied by five deep breaths. Do this series twice in a row every morning and evening, more if you desire. As always in yoga, do it slowly and consciously.

1. Stand up straight with your feet together and your hands in prayer fashion. Feel awareness of the whole body.

2. Inhale as you raise your arms up over your head, arching your back slightly.

3. Exhale as you bend forward and bring your hands towards the floor. Keep your knees slightly bent and let your head hang relaxed.

4. Inhale as you reach the right leg back while bending the left leg into a lunge.

5. Slowly begin to exhale as you place your left leg back next to the right and straighten the body into plank pose…finishing the exhale as you…

6. …Lower your body to the floor, touching your chin, chest, knees, feet, and hands to the floor, and keeping your buttocks, thighs, and abdomen lifted.

7. Inhale, relax your lower torso, and slightly bend your upper torso, looking up until your arms are straight.

8. Exhale as you push back into down dog pose.

9. Inhale as you move your right leg forward until it rests on the floor between your hands. Lunge pose on the other side.

10. Exhale, bringing left leg back to forward bend.

11. Inhale and stand up, stretching your arms back over your head, looking up.

12. Exhale as you bring your hands down in front of your chest.

Read more about Pranayama.

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