Pranayama- breath control- is one of the 8 limbs of yoga, and it's an essential part of practicing yoga. There are several different breath control techniques, and today I'm going to focus on just one- Kapalabhati Pranayama, or "skull/forehead shining breath."
To practice Kapalabhati, take a deep breath and then exhale forcefully through the nostrils. Inhale again, and begin to contract your lower abdomen as you exhale in short, forceful bursts. The contractions of the belly help you push air out of your lungs. After 20-30 short exhales, take a passive inhale- just allowing the lungs to naturally inflate- and then begin the short, fast exhales again. Make sure that you keep your back and shoulders still as you practice this pranayama. Imagine that your exhale are cleansing your body, "brightening" the inner forehead.
Beginners can place their hands on their belly and (gently) push to help create the abdominal contractions and push the air out. Push down on the belly to help press air out of the lungs, and then release the hands to allow the lungs and belly to rebound. Start out a little slower as you get used to the pattern. Be careful to not let the contractions become uncomfortably forceful, and stop if you ever become dizzy. Another tip for beginners- be sure to practice with tissues nearby! This breath control practice is especially great in the spring, when the change in season and allergies cause a lot of congestion in many people; but clearing the nasal passages in this way can definitely create the need to blow your nose.
Kapalabhati is a wonderful technique to practice, and it has many benefits. It cleanses the lungs and the respiratory system, strengthens the abdominal muscles, and improves digestion. The blood is purified, and the body gets a rush of oxygen to its cells. It also cleanses and energizes the mind to prepare it for meditation.
Enjoy your Kapalabhati!
Namaste,
Rebecca
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