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The techniques discussed on this page are considered advanced. Please do not practice these unless you have mastered the basic, foundational techniques - Abdominal Breathing, Dirgha Pranayama, Ujjayi Pranayama, and Nadi Shodhana. Basic Guidelines
Kapalabhati - (pronounced kah-PAH-lah-bah-tee) "Skull Polishing Breath" "Cleansing Breath" Kapala means "skull". Bhati is translated as "to make shiny or clean." Through the rapid series of forceful expulsions of the breath, the body is purified of many toxins (waste gases), sinuses cleared, circulation of blood and CSF fluid increased. How to do it: Begin in a comfortable seated position with the spine straight, and the front of the body expanded (not crunching the belly or caving in the ribs) - Shoulders down and back, Chest open. Exhale the breath FORCEFULLY from the body, contracting the abdominal muscles, pulling your belly button towards your spine (a smaller "uddiyana bandha" type of movement). Relax the abdomen immediately, and you will passively inhale. Repeat. Short, forceful exhalations through the nose, as though you were blowing out birthday candles with the breath from your nostrils, rapid bursts of exhalation, contracting the abdomen deeply - followed by passive inhalations. (many people find it useful to just focus on the exhalation, and the inhalation happens on its own). Pick up the pace, finding your own rhythm. Your chest stays relaxed - the contraction and movement come from the diaphragm and the abdomen. As you are learning, you may wish to place your hands on your diaphragm (at the base of the rib cage) and really feel the rapid pumping movement. As you sharply exhale, diaphragm moves towards the spine. Inhale and it relaxes and expands with air. The movement of the diaphragm is an integral part of the Kapalabhati breath. As you are learning, practice a round of 15 to 25 repetitions. Gradually, over time, progress to 50 reps then 75, perhaps to 100 reps per round. If you feel winded, slow down to allow yourself more time to inhale. CONTRA-INDICATED If you are pregnant, have colitis, recent surgery, emphysema, hernia, or unmedicated high blood pressure, do not practice Kapalabhati. You may practice Dirgha Pranayama or Ujjayi breathing instead. Why do it? Kapalabhati is an incredibly energizing breath - better than coffee during a break. It strengthens the abdominal muscles, the diaphragm, and the heart. It massages the viscera (internal organs), stimulating digestion and elimination. Removes stale air and toxins from the lungs, cleansing the body. Energizes and massages the central nervous system, increasing energy, clarity, and alertness. The CSF (Cranio-Sacral Fluid) is being pumped more energetically around your brain, thus "polishing your skull" and promoting clarity of thought. What is happening? The rapid and forceful exhalation and pumping of the abdomen and diaphragm are stimulating circulation, increasing the circulation in your body. The heart muscles are being stimulated with the squeezing, contracting movement then the relaxation of the abdomen. This creates a "pumping" motion around the heart, stimulating circulation all the way up to your brain and skull (hence the name "skull polishing breath"). The pumping motion of the belly deeply massages and stimulates your internal organs, increasing health and energy levels. CSF (Cranio-Sacral Fluid, also known as cerebral-spinal fluid, found in the spinal column and surrounding the brain)changes pressure according to the natural respiratory rhythm. The sharp expulsions and rapid pace of Kapalabhati cause a tremendous shift in the pressure, causing the CSF to flow more rapidly, and be circulated around the brain - massaging the brain and enlivening every cell. Alternate Nostril Kapalabhati - This technique is a cross between Kapalabhati and Nadi Shodhana. How to do it: Begin in a comfortable seated position. Same position as above, for Kapalabhati. (it is useful to blow your nose before beginning this technique). Traditionally, the RIGHT hand is brought to Vishnu Mudra (the left hand was historically used for "other things" in India, while the right hand was for eating and spiritual work). To create Vishnu Mudra, take your index and middle fingers of your right hand, and bend them down forward across the palm towards the base of the thumb. Hold them there. Keep your ring finger and pinky together (some people find it useful to cross the ring and pinky fingers). (If you are unable to do Vishnu Mudra, just use your right thumb and right ring finger for the following). Place your right thumb on the right side of your nose, in the small groove where the nostril flares out. GENTLY press the right nostril closed with the right thumb. Exhale forcefully, using a Kapalabhati breath, through the left nostril, deeply contracting the abdomen, pulling the belly button towards the spine. immediately relax the abdomen and allow the inhalation to happen passively through the left nostril. Close the left nostril with your right ring finger, release your thumb, and exhale forcefully through the right nostril, contracting the belly. Inhale through the right nostril. Close the right nostril with the thumb, exhale a strong Kapalabhati breath through the left nostril. Continue forceful Kapalabhati exhalations through alternate nostrils, strongly pumping the belly. Increase the speed of the exhalations as you are ready. Same cautions apply as for Kapalabhati. Why do it? Balance to the hemispheres of the brain, increased energy and circulation. Same benefits as for Kapalabhati, but with some of the mental balancing benefits of Nadi Shodhana. Breath of Fire - sometimes referred to as "Bellows Breathing" also How to do it - It is very similar to Kapalabhati - however, BOTH the inhalation and exhalation are forceful and controlled - forcefully contracting the abdomen to exhale, forcefully expanding it to inhale. Rapid but deep breaths into and out of the body. Bhastrika Breath - I feel that this should only be practiced with an experienced yoga teacher, so please attend a class to learn this technique. Good for those who are predominately the Kapha Dosha. Analoma Veloma - (pronounced annah-LOW-mah veh-LOH-mah) Advanced Breathing Technique for experienced meditators and yogis who already have an established breathing practice How to do it: Begin with Nadi Shodhana, the "sweet breath". Inhale to the count of 4. Hold the breath in the body for a count of 16. Exhale from the alternate nostril to the count of 8. You can also try inhale to the count of 5, hold for 20, exhale to the count of 10. The pattern is 1-4-2. This 1-4-2 count is the ideal, but modify with what works for you as you are learning. Why do it? This breath takes you to a deep state of meditation, oxygenating the body thoroughly, then allowing the body to absorb and utilize some of the oxygen before exhaling. It causes an altered state of mind - a healthy, calm, and deeply centered frame of mind, but clearer and calmer - such as one achieved in a deep state of meditation. Caution: As you are learning this, take it slowly and do not practice it for more than a few minutes at a time, gradually increasing your practice of Analoma Veloma. Otherwise, you may inadvertently begin depriving your body of oxygen and then flushing your body with oxygen, causing, in some extreme cases, hallucinations. Just use your common sense and do this safely and slowly - not pushing the body to long holdings of the breath until you are ready.
If you have any questions about yoga or pranayama, please feel free to contact us: NOSPAMelena@focalpointyoga.com (remove the words NO SPAM from the email address please!) |
