Kapalbhati www.pranamay.co.uk & www.avani-.co.uk

Debbie Avani

Index

Kapalbhati Pranayama…………………………………………………………………………………………3

The (6 cleansing actions)…………………………………………………………………..3

Pranayama ………………………………………………...... 4

Mental & Physical benefits ………………………………………………...... 4

Kapalbhati & the frontal lobe of the brain…………………………………………………………….5

Contra-indications………………..………………………………………………………………………………5

The Technique………………………………………………………………………………………………………6

Daily Practice ……………………………………………………………………………………………………….8

2 Kapalbhati Pranayama

Kapal = cranium / forehead Bhati = light or splendor Kapalbhati pranayama means skull-shining breath – so this practice actually helps to clear our head, bringing a sense of focus and clarity Its action creates a cleansing process on many levels – both physically and mentally - purifying, rejuvenating, and invigorating the mind and body. When you practice this breath, visualize your skull filling with a bright light This cleansing breath can help you not only release stress and toxins from the mind and body, it can also help release negative emotions, shake off sluggishness, and energize

The Shatkarmas Kapalbhati pranayama is considered to be one of the shatkarmas… The or the six purification techniques in are designed to make the body strong and healthy. • ‘Shat’ means six and ‘Karma’ here means a method or technique. • Shatkarmas are considered preparatory steps towards higher practices of pranayama and . The ancient Rishis recognized the importance of a healthy body for all activities, whether worldly or spiritual. Hatha Yoga, as explained in the text ‘Hatha Yoga Pradapika’, is aimed at making the body and mind fit for higher practices of . The Shatkarmas are said to make the body clean and strong, free of diseases, remove toxins and improve concentration. They can also improve the flow of into the organs and the pranic meridians or nadis. The six techniques are • • • • Trataka • • Kapalbhati

3 Pranayama The fourth limb of the eightfold path is Pranayama, which is related to the flow of prana - or ‘life force’ - throughout our body. The most effective way to influence this movement of prana to bring about the "ultimate quietness" (in our physical and mental bodies) is through the breath. Pranamaya is often neatly divided into two words – prana & yama • Prana meaning 'life force' or 'energy source' • Yama meaning 'control' or 'restraint’. • In this respect ‘pranayama’ can translated into 'breath control'. However, the same word may be differently divided into prana & ayama. • Where Yama means to 'restrain' or 'control', Ayama means the opposite - i.e. to not do that. • So this means that in a Pranayama practice, we are not in fact trying to control the prana, but instead to free it. Whatever the interpretation, there's no doubt that a regular and sustained practice of Pranayama not only ‘supercharges’ our entire body but prepares our mind for deep meditation.

Some of the mental benefits of Kapalbhati include • Sensitization and purification of the whole body system • Removes distraction from the mind – brings stillness and mental clarity • Energizes the mind – removing lethargy • Gives initial taste of breathlessness when we release the breath due to the purifying of the system • Connects us with internal energy – sometimes feel a buzz after practice On a physical level this practice cleanses the lungs, bronchial tubes and pretty much all the tissues of the body as the blood is cleansed due to the action of the exhale!

Some of the physical benefits of Kaplabhati include • Relaxes abdominal tension • Cleanses the lungs – good for asthmatics, bronchitis, respiratory problems • Balances and strengthens the nervous system • Tones digestive organs • Clears mucus and the sinuses • Cleanses the frontal lobe of the brains

4 Kapalbhati and the frontal lobe of the brain Andre Van Lysbeth a Belgian Yoga Teacher and author of many books found that (use hand gesture to explain here) • During normal inhalation – fluid around the brain is compressed – BRAIN CONTRACTS • During exhalation – fluid is decompressed – BRAIN EXPANDS • Thus Kapalbhati increases this massaging effect stimulating the brain 3 to 7 times more This explains the many benefits practicing this amazing breathing practice brings – especially if we focus our awareness of this expansion and contraction at the forehead as the name Kapal suggests! The part of the brain at the front of the skull is called the frontal lobe • The frontal lobe is the part of the brain that controls important cognitive skills in humans, such as emotional expression, problem solving, memory, language, judgment, and sexual behavior. • It is, in essence, the “control panel” of our personality and our ability to communicate. • It’s also responsible for primary motor function, or our ability to consciously move our muscles, and the two key areas related to speech. • The frontal lobe is larger and more developed in humans than in any other organism. As its name indicates, the frontal lobe is at the front of the brain. The right hemisphere of the frontal lobe controls the left part of the body, and vice versa. This further explains why the felt that Kapalbhati balanced our energetic body • Purifying and balancing Ida (left side) and Pingala (right side) • Also balancing all three the doshas (constitutions) – Kapha (mucus) – Pitta (bile) – Vata (wind)

Contra-Indications should not be practiced by pregnant or menstruating women. It is also contraindicated for individuals with high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo, migraine headaches, significant nosebleeds, detached retina, glaucoma, history of stroke, and for anyone who has undergone recent abdominal surgery. If you experience vertigo during or after this practice, please discontinue until you can consult with a qualified yoga teacher.

5 Kapalbhati – the technique It’s a great preparatory breathing practice that prepares the body for other more complex breathing practices – partly due to its purifying qualities and also due to the strength it encourages in the abdominal muscles.

The breathing practice itself reverses the natural action of the breath, which means the brain centres that control normal breathing function become more versatile. This has shown to reduce the activity of the brain, stilling fluctuation & bringing a sense of calm and ease …. • In normal circumstances the inhalation is active and the exhalation is passive (meaning it happens automatically as a result of the inhalation) • However with Kapalbhati we consciously and actively draw the abdominal muscles towards the spine on a forceful exhalation which pushes the air out of the lungs by rapidly lifting the diaphragm and then simply allow the diaphragm to release which pulls the air passively back into the lungs • The trick to keeping the breath steady is to allow a slight pause after each rapid exhale so that the diaphragm relaxes fully ready for the next exhalation • If we don’t allow for this pause then the breath will eventually run out We can use this reverse action to our advantage when practicing - we can imagine when practicing all thoughts that we wish to release being expelled along with the exhalation – clearing space and freedom in the mind.

Breaking the Practice of Kapalbhati down into small stages Sit in a comfortable position where you can keep the back upright and the abdomen long – this can be either in a cross legged or kneeling position on the floor, using any props that might be appropriate – or sat on a straight backed chair with your feet flat on the floor. Whatever position you choose you should be able to maintain it without effort so as to focus on the breathing practice ….

Practice 1 – helps to get used to the muscles at play • Simply contract the abdominal wall slowly and feel it pull all the way back towards the spine • Slowly release the muscles until they are fully relaxed

Practice 2 – introducing the breath • Exhale slow and long through the nose whilst contracting the abdominal muscles as above • Let the abdomen release without actively inhaling and you will feel the breath being drawn into the body as the diaphragm releases

6 Practice 3 – with a forceful exhalation • Exhale forcefully through the nose and at the same time contract the abdominal muscles • Let the abdomen release to allow the air back into the lungs Remember we are reversing the natural action of the breath so don’t worry if it’s a little confusing to begin with ;)

Practice 4 – steady rhythm, I breathe per second • Now that you have the mechanics of the practice take 3 x 10 breaths • Always pause to absorb the benefits of the practice in between rounds • Remember the trick to keeping the breath steady is to allow a slight pause after each rapid exhale so that the diaphragm relaxes fully ready for the next exhalation

Our focus when practicing should be held at the point between the eyebrows – each time we take a strong exhalation we endeavor to feel this breath being released from deep within the centre of the head, letting go of all we no longer need. The action of the breath comes from the abdomen, which helps to tone & cleanse the digestive and respiratory systems keeping our energetic centres at the navel (personal power) and the chest (emotional self) clear and bright ….

7 Daily Kapalabhati Practice The important thing to remember for this exercise is that your inhale is passive and your exhale is the forceful, powerful movement. Start this practice at a slow pace, and with time you can build some speed if it feels comfortable for you to do so. • Sit comfortably in an upright posture and rest your hands on your lower belly or in a (hand gesture) of your choice. If you’re sitting in a chair, make sure to place both feet on the ground. • Take a deep, cleansing breath before you begin, in through your nose and out through your mouth. • Inhale deeply through your nose, filling your belly with air about ¾ way full. • In a quick motion, forcefully expel all the air from your lungs through your nose while drawing your navel in toward your spine. The primary movement is from your diaphragm. • Allow your lungs to fill up naturally, with no effort as your belly expands. • Perform this cycle 10 times, then allow your breathing to return to normal and observe the sensations in your body. • Repeat these cycles of 10 movements, 3 times.

When to Use Kapalabhati NOTE - always practice with an empty stomach so not recommended directly after food!

• In the morning: Since the Kapalabhati breath is so energizing, try it first thing in the morning for an invigorating wake-up call. • Mid-afternoon: If you’re feeling a case of the mid-day slump come on, try a few rounds of Kapalabhati to energize your mind and body to power you through the rest of the day. • Anytime when you need to clear you mind and focus your attention How long should our practice be? Always begin your practice slowly – remember Kapalbhati will cleanse the system on all levels, so if you are not used to the practice the cleansing process may happen too quickly leaving you feeling off centre! • A daily practice could be 3 x 10 breaths to begin with • Slowly increase the breaths if practicing regularly until there is no need to count at all and you simply practice for period of time that suits your system …

8 Any Questions? If you have any questions about your practice please do not hesitate to contact my in the comments box on the website below the tutorial or email me - [email protected]

Yours in Yoga – Debbie Avani

For Yoga Teacher Training and Workshops visit: www.avani-yoga.co.uk For Yoga Classes and Holistic Therapy visit: www.pranamay.co.uk For EarthDay Retreats & Yoga Holidays visit: www.yogaholidaysandretreats.com

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Namaste …

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