Kapalabhati Pranayama or Breath of Fire

Some call kapalabhati a pranayama, while others call it a kriya (kapala means skull and bhati means light or lustre). This is similar to bhastrika, only milder. In it inhalation is slow, exhalation vigorous, but there is a split second of retention after each out breath. !o kapalabhati instead of bhastrika if the latter proves too strenuous. Technique: The key to effective "apalabhati #ranayama, as with all types of pranayama, is to remain relaxed. $nd to stay focused and mindful of what is occurring. Sit in a comfortable cross legged position with an erect spine, shoulders wide, sternum lifting with each inhalation. %lose the eyes. Take several deep breaths and feel tension leaving the body through each exhalation. &elax the body, yet keep it active and engaged. Tension free. $llow the throat to open, and relax. 'xhale forcefully through the nostrils, contracting the abdominal muscles. The inhalation happens passively. &epeat slowly at first to make sure the belly is relaxing after the contraction. Then resume the forceful exhalation, finding your own rhythm. $lways start slowly, limiting your repetitions until the body is ready to move to the next level. $s you become more comfortable with "apalabhati, you can increase the repetitions, working towards ()) repetitions per round. If you feel short of breath, slow down to allow more time for the inhalation. To practice alternative nose breathing, close the right nostril with the right thumb, exhaling sharply. Switch the hold on the nostrils, and close the left nostril with the ring finger, exhaling sharply. Some of the Effects: *oth these activate and invigorate the liver, spleen, pancreas and abdominal muscles, and improve digestion. They strengthen the abdominal muscles, diaphragm and heart, deeply massage the internal organs, stimulate digestion and elimination, remove stale air and toxins from the lungs, and pumps fresh #rana into the cells of the body. They energi+e, massage and cleanse the central nervous system, bringing mental clarity, and alertness. They drain the sinuses, and stop the nose running. They also create a feeling of exhilaration. ,hen done through alternating nostrils, there is a balancing effect. "apalabhati purifies ida and pingala nadis, removes sensory distractions from the mind and is used to energi+e the mind for mental work. It removes sleepiness and prepares the mind for meditation. It has a similar cleansing effect on the lungs as bhastrika does. It is good practice for asthmatics, and those suffering from emphysema, bronchitis and tuberculosis. $fter a few months of proper preparation, it can be effective for women to use during childbirth. It balances and strengthens the nervous system and tones the digestive organs. -or spiritual aspirants, this practice arrests thoughts and visions. Precautions: If pain or di++iness is experienced, stop the practice and sit .uietly for some time. ,hen the sensation has passed, recommence the practice with more awareness and less force. If the problem continues, consult a yoga teacher. ontra!indications: "apalabhati should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia, gastric ulcer, colitis, recent surgery, emphysema, or during menstruation or pregnancy (unless you have been practicing prior to becoming pregnant). /ou may instead do "##ayi Pranayama. 0r, $irgha Pranayama. %ote: "apalabhati is also one of the six shatkarmas. The Sanskrit word kapal means 1cranium1 or 2forehead2, and bhati means 2light2 or 2splendor2. $lso 2perception2 or 2knowledge2. 3ence, kapalabhati is the practice which brings a state of light or clarity to the frontal region of the brain. $nother name for this practice is kapalshodhana, the word shodhana meaning 2to purify2.

"##ayi Pranayama ! &hisper' or (cean Breath

The prefix 2452 means upward, or expanding. It also conveys the sense of preeminence, and power. 26ayi2 means con.uest or success, and from another point of view, restraint.

In 455ayi, the lungs are fully expanded, with the chest thrust out like that of a mighty con.ueror. $ll stages of this pranayama except those with retentions ()umbha)a) may be done at any time. This is the first breath to begin your practice. It is used through out a yoga practice in order to focus the mind, and to regulate the flow of prana in, and out of the body. Technique: *egin by sitting up nice, and straight in a comfortable cross legged position with your eyes closed. The head is in a neutral position between the shoulders. %hin is parallel to the floor. ,ith each inhalation focus on the breath, and on lifting the upper body through expansion of the lungs. $s you exhale, don2t collapse in the spine, simply release the exhalation slowly, smoothly, and effortlessly, along with any tension in the body. Initially open the mouth on the exhalation, and slowly exhale out the sound of ha ( haaaaaaaaaaaaaahhhhhhhhhhhhhh.) Then inhale through the nose, and continue to practice this way several more times. Then close the mouth on the exhalation, and try to create that same whisper breath in the back of the throat. It2s as though you were by passing the nose, and breathing in and out of the throat. The vocal chords constrict slightly. The breath vibrates as it passes across the constricted vocal chords, creating this whisper, or ocean breath. $ll types of pranayama take time to cultivate. !o not be in a hurry. Try to unburden yourself from any feelings of expectation or anticipation. !on2t allow your breathing to become compromised. !on2t create any tension in the body. 7isten to the sound of your breath moving in and out of your body. Precautions: ,ith u55ayi pranayama as with all pranayamas, should you begin to feel di++y or light headed stop for a few minutes, resuming normal nose breathing, then try again. Some of the Effects: This pranayama aerates the lungs, and soothes and tones the nervous system, calming the mind. *y focusing on the sound of the breath entering, and leaving the body we begin to tap into the rhythm of life, allowing us to be in the present moment. -ocused concentration, and mindfulness are cultivated allowing us to move deeper into our yoga, and meditation practice. It enables us to regulate the flow of prana in, and out of the body, and to increase it. 8ose breathing warms the body, and along with the bandhas, generates internal body heat that leads to purification, increased circulation, and metabolism. glands. $s a result of the deep respiratory action, the blood carries the supply of life giving energy to the minutest parts of the tissues. It reduces phlegm, relieves pain in the chest, and the voice becomes melodious. It is also good for persons suffering from dullness, nausea, and physical fatigue. It keeps the body warm, and creates exhilaration, and confidence. It leads to better concentration. -aulty practice causes irritation, throbbing, short temper, and exhaustion.

$irgha Pranayama or the

omplete Breath

!irgha breath is also known as the 1three part breath.1 This pranayama focuses on the three chambers of the lungs. The first is the lower level of the abdominal area 5ust under the floating ribs . This is the area that allows you to inflate like a balloon. The second area is the middle chest, or thoracic region 5ust under the sternum. *reathing into this area lifts your rib cage and expands and contracts the intercostal muscles. The third section, or upper chamber, is in the clavicle region, located in the area of the upper chest and shoulders, up to the collar bone. Technique: *egin sitting in a comfortable cross legged position. 0r, lying on your back in Savasana, corpse pose. &elax the body, yet keep it active and alive. If sitting keep the spine straight. %lose the eyes and begin to focus on the breath. ,ith each inhalation lift the torso. 'xpand the rib cage. If you like, you can begin with "##ayi Pranayama. #lace the hands on your abdomen. ,ith each inhalation, notice how much you expand. ,ith each exhalation, become aware of the rib cage contracting. &elease tension with each exhalation, allowing the belly to drop further into your hands. 0nce you feel comfortable, move your hands to the middle abdomen. 0n your next inhale, fill the first chamber. Then the middle chamber. $gain notice your middle area expanding and contracting. $nd notice any

restrictions in the muscles or breath. 8ow incorporate the last step which is to breath into the final chamber of the lungs. To see if you are fully breathing into the third chamber, place your fingers on one side of your clavicle bone, your thumb on the other side, cupping around your neck. *egin to breath into the lower chamber, then the middle chamber then the third chamber. -eel your fingers rise up. "eep the breath smooth by synchroni+ing the inhalation and exhalation. 0n the exhales, let the breath spill out from the top to the bottom like a pitcher of water pouring out. 0n the inhalation fill the pitcher up. $t all times keep the breath smooth, effortless, and rhytmic. *e aware of any tension in the body and release it through the exhalation. 7ike "##ayi Pranayama, !irgha pranayama is a wonderful tool for stimulating more internal awareness, calming the mind through the breath, and preparing you for deeper meditation. Some of the effects: !irgha pranayama calms the mind and relaxes the body, revitali+es the entire nervous system, delivers oxygen rich blood to the furthest area of the lungs, breaks irregular breathing patterns, and habitual shallow breathing, improves digestion and elimination, helps relieve constipation, strengthens the abdominal muscles, diaphragm, heart and lungs, and soothes discomfort during menstruation. Precautions: If you feel di++y or light headed stop for a few minutes then resume. #erhaps spend shorter amounts of time practicing this breath.

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Stay fit with #ranayama /oga for twenty minutes a day ($ package of seven ama+ing breathing techni.ues) <.8.=ittal I8T&0!4%TI08 ,hen I started learning the package of seven yogic pranayama techni.ues of /ogira5 Swamy &am !ev in India about two years back, I did not reali+e that it would turn out to be the greatest healer for me and would become a part of my regular practice, eventually. I was already into natural healing arts through teaching of &eiki, $rt of 7iving ,Su5ok therapy, $cupressure and &eflexology, which I practiced regularly to keep my body and soul together in my late sixties but I always missed something which could bring me to a deeper meditative state besides addressing my physical problems effectively. The ama+ing package which has healed hundreds of thousands of people in India and worldwide provided me the answer. I=#0&T$8%' 0- #&$8$/$=$ The importance of #rana or the breath as an instrument to control diseases is recogni+ed universally. In fact, no life is possible without breathing. *reathing may be considered as the most important of all the functions of the body for indeed all the other functions depend on it. .#rana (%hi)

is thus rightly called as the life force energy and the art of modification of normal form of prana through its conscious control is known as pranayama. In view of its importance, the /ogis from times immemorial have emphasi+ed on the need of regular practice of #ranayama for harmony of body, mind and spirit. #ranayama is the fourth limb of the eightfold /oga system founded by =aharishi #atan5ali and is capable of addressing all kinds of physical and mental ailments effectively. T3' #$%"$>' The twenty minutes? package has been scientifically developed and redesigned by /ogira5 Swami &am !ev . It comprises of seven well known pranayama techni.ues of =aharishi #atan5ali namely (i). *hastrika #ranayama for @ mnts to A mnts, (ii). "apalbhati, #ranayama Ato() minutes .(iii) *ahayya kumbhak #ranayama with three bandhs for : mnts, (iv). .$nulom <ilom #ranayama A.mnts (v) *hramri #ranayama , two minutes ( a minimum of three cycles) (vi) 0m chanting @ times and (vii) 8adi Shodhan @ to () cycles. $ strict regime of regular practice of these techni.ues for twenty minutes as briefly explained in the following paragraphs, guarantees maintenance of good health and healing from over weight problems, hyper tension , diabetes to serious and even chronic ailments. It also works as a prophylactic to ward off future ailments. The /ogira5 is organi+ing regular programmes and training camps in various cities in India which are being attended by a very large number of people to heal themselves of their diseases. These programmes are also receiving T< coverage. The results are simply ama+ing. $ gigantic pro5ect for the establishment of #atan5ali Institute of /ogic &eseach by the /ogira5 is under way in India. *3$ST&I"$ #&$8$/$=$ *hastrika #ranayama involves rapid movement of the belly like the bellows of a blacksmith. In this pranayama, e.ual emphsis is be laid on exhalation and inhalation Sit in a meditatative posture ($sana) like Sukh $sana (sitting cross Blegged) or in <a5ra $sana(sitting on your heels) or on a chair with your spine straight and inhale filling the lungs upto the diaphram and exhale with full force emptying the lungs. &epeat the cycle. The inhalations and exhalations should be done with slow speed or medium speed or fast speed depending on your practice, capacity and state of health. Those having weak heart or week lungs should do *hastrika with slow speed. This pranayama should be done for a minimum of : minutes to a maximum of A minutes. -or better results, you may also simultaneously visuali+e that the divine power, energy, 5oy and peace are entering your body through the process of breathing.

"$#$7*3$TI #&$8$/$=$ "apalbhati which means shining skull or forehead , is the next techni.ue . "*# is also done in the same sitting posture, the whole attention is given to only exhalation and no effort is applied to inhale. 3owever, breath is allowed to be inhaled in .uantity that one would have drawn in, in a natural course. Sit in a convenient posture and without consciously breathing in, breathe out with full attention to exhalation, simultaneously ensuring contraction of abdomen muscles with each exhalation. &epeat the process of exhalations without deliberate inhalations as long as you can. The minimum time allotted to this pranayama is A minutes which can be increased to to a maximum of () minutes with a short break for rest in between, if necessary. ,hile breathing out, one should visuali+e that all the diseases and toxins are being thrown out with each exhalation. 3ighly effective in controlling obesity, diabetes, kidney and prostate diseases, heart, brain and lung problems and many other diseases, this techni.ue increases the glow on the face of the practitioner. *$3/$ #&$8$/$=$ (,IT3 =$3$*$8!3$). *#,= is the third pranayama in the series. It is marked by suspension or retention of the breathing process after exhalation of breath and applying mahabandha. $ =ahabandha (a bandha stands for a physical lock to control the flow of prana ) is comprised of three bandhas. namely 6alandhur *andha

( touching the chin on the pit located near the base of throat)C 4ddiyana *andha ( pulling the stomach in so as to touch the back)) and =ula bandha (pulling up the peridieum by contracting the anus and tightening of the lower abdomen) In =ahabandha ,all these three bandhas are applied together. &emain seated in one of the meditative postures, first breathe in and fill your lungs upto diaphragm and then breathe out with full force and suspend the breathing process , simultaneously applying the mahabandha. =aintain this position till you feel like inhaling again. 8ow exhale releasing the three bandhas gradually. It completes one cycle of *#,=. $ minimum of three such cycles are recommended which take two minutes to complete. ,hile doing this pranayamaa also do not forget to visuali+e that all your diseases and toxins are being thrown out with each exhalation. $8470= <I70= #&$8$/$=$ This pranayama($<#) is done with alternate breathing from the left and right nostrils for cleansing of 8adis. (energy meridians). Seated in a covenient posture, start off with slow inhalation from the left nostril first by closing the right nostril with the middle of right hand thumb ,and after fully filling the lungs, breathe out slowly from the right nostril by closing the left nostril with the two ( left hand middle and ring) fingers. 8ow breathe in from the right nostril by closing the left nostril in the above manner and exhale from the left nostril by closing the right nostril with the right thumb. It completes one cycle. %ontinue cycles of alternate breathing for A to () minutes with break for rest after each minute, if re.uired. >radually, with practice, the speed of breathing can be increased to medium and to fast. ,hile you do this pranayama visuali+e that the !ivine power and the !ivine knowledge is being bestowed upon you in the process. The practice of this pranayama for A minutes a day will result in activation of the =uladhar %hakra (&oot %hakra) causing the arousal of "undalini power (dormant serpentine power located on the root chakra).The arousal of "undalini power results from the arousal of Sushumna nadi (the central energy meridian) as a conse.uence of repeated rubbing and churning of the breath in the Ida (left meridien) and #ingla(right meridian) 8adis . The practice of $<# for a period of three to four months can open up thirty to forty percent of the heart arteries? blockages. This pranayama alleviates all the diseases of the body, leads to the state of 5oy, enthusiasm for living , fearlessness, peace of mind and deep meditation. *3&$=$&I #&$8$/$=$ *hramara means a bumble bee. The #ranayama gets its name from the resounding sound produced like the bumble bee, during exhalation. $fter breathing in fully, place both of your thumbs of the hands inside the ears so as to close the latter , place index fingers on both sides of the forehead and the three fingers each on both sides of the nose. Slightly pressing the sides of the nose with the fingers, exhale from both the nostrils, as if chanting 0= from the nose, making a humming sound like a bee. This #ranayama activates the third eye chakra so important for getting the power of telepathy, clairvoyance and clair audience . 0= %3$8TI8>. 0m has a universal sound . %hant 0m (long au and short m)loudly for three times to as many times you desire. It brings you in meditative state and helps insomnia patients to get sleep. 8$!I S30!3$8 #&$8$/$=$$ This pranayama is meant to purify Ida, #ingla and Shushumna 8adis.and is similar to $<# with a small difference that is the inhaled breath is retained inside and only two bandhas namely 6alandhar bandha and =ool bandha are applied instead of =ahabandha. This pranayama should be done taking deep breaths with extremely slow speed. The secret of an effective 8S# lies in maintaining the ratio as(( : : ) that is if time taken in inhalation is () seconds, then the breath has to be retained in for :) seconds and outside for :) seconds after exhalation. ,hile doing this pranayama, it may be ensured that there is no sound produced during inhalation and exhalation. 0nly three cycles to a

maximum of () cycles of 8S# are re.uired to be done. S3$<$ $S$8$ $fter completing all the seven breathing exercises, relax for some time in Shava $sana (%orpse posture)with normal breathing keeping the eyes closed, lying down on the back keeping some distance between the legs and spreading the hands away from the body. *'8'-ITS The #ranayama package offers multiple benefits. It addresses the diseases of the chest, heart, and brain. 3ighly effective in controlling diabetes, migraine, gastric problem, hypertension, constipation, breathing allergy, kidney diseases ,even chronic diseases like cancer, a regular practice of the seven techni.ues of the package promises to improve immunity to diseases, detoxify the body , bring a glow on the face, improve eyesight and save the practitioner from stress and depression. 0ne can achieve spiritual power due to activation of the chakras (body energy centres) in the process which results in arousal of the dormant serpentine energy known as "undalini, the power of which is simply spectacular. /uthor0s Bio $4T30& <.8. =ittal =$ ('co D 'ng ) is a retired >overnment 'conomist from India, currently living in Singapore. 3e is a =aster Teacher of &eiki and has been teaching students from various countries for the last five years. 3e delivers public talks on &eiki and allied natural healing techni.ues.C the last one was on Stress management through &eiki at the 0rchard 7ibrary in Singapore last year. 3e has written articles on /oga, &eiki and $rt of living for international maga+ines. The present article has been written with an ob5ective to create awareness about pranayama amongst people living in 4S$ as well as in other countries.