sandeyeMy Routine: 2. Kapalabhati~Pranayama (breathing)
October 12th 2007 17:37
On most days, after the initial relaxation, mind-wipe, and preparation of Savasana, I will continue my routine by slowly rising into a seated position. It is suggested in those manuals which I have so far read that you use the Easy pose, AKA Sukhasana, or the alternative of the Lotus pose for pranayama practice. I tend to go halfway between the two. I will bend in one of my legs as if I am to enter the full Lotus pose, but I usually only enter the half Lotus, leaving the other leg tucked underneath as in Easy pose. I will then spend a few moments performing the first yogic breathing exercise that I learned, Kapalabhati.
Initially, take a couple of full deep breaths in the seated position of your choice. Both inhaling and exhaling through the nostrils, keep the mouth closed. Then begin, by inhaling once more. As you exhale the next time, sharply pull in your abdomen, raising the diaphragm. The contraction of the abdominal muscles will force the air out from your lungs, assisting a quick but full exhalation. Relaxing your abdominals, let air flow back into your lungs in a slow inhalation. You do not need to worry if you make a noise when exhaling, as this is a rapid movement which sounds often accompany. Inhaling should remain silent, however. Inhale and exhale in this manner twenty times. Try to retain a regular rhythm. The next step is to take one full and slow breath, followed by holding the next inhalation. Retain the breath in your lungs for as long a time as you can comfortably manage, then exhale slowly. (For me, this is not very long, as I am far better at holding exhalation than inhalation!) Repeat the entire procedure three to six times. Once finished, take two easy, regular full-breaths.
I personally noticed that performing this Pranayama has made a great difference in my breathing during life outside of my yoga routine. I had been practicing for just one week, when I began to notice that my non-yoga breathing was deeper, fuller and calmer. The muscles involved with breathing had decided to work properly without being told to after just a little effort during my yoga session. Instead of a hasty in-out breath, where my in did not fully finish before my out began and vice versa, my abdominals were contracting and relaxing in the slower yoga-time and improving my breathing. I was taking long, full breaths instead of short half-breaths. The result was not just physical. It has played an extremely important part in my mental and spiritual life as well as improving my health. Yogic breathing is reported to assist with mental clarity and emotional stability, along with improved physical health. The stomach, liver, and heart are toned by the correct movement of the diaphragm, whilst the respiratory system is refreshed and cleansed by the forceful expulsion of stale air and subsequent intake of fresh air involved with Kapalabhati.
Initially, take a couple of full deep breaths in the seated position of your choice. Both inhaling and exhaling through the nostrils, keep the mouth closed. Then begin, by inhaling once more. As you exhale the next time, sharply pull in your abdomen, raising the diaphragm. The contraction of the abdominal muscles will force the air out from your lungs, assisting a quick but full exhalation. Relaxing your abdominals, let air flow back into your lungs in a slow inhalation. You do not need to worry if you make a noise when exhaling, as this is a rapid movement which sounds often accompany. Inhaling should remain silent, however. Inhale and exhale in this manner twenty times. Try to retain a regular rhythm. The next step is to take one full and slow breath, followed by holding the next inhalation. Retain the breath in your lungs for as long a time as you can comfortably manage, then exhale slowly. (For me, this is not very long, as I am far better at holding exhalation than inhalation!) Repeat the entire procedure three to six times. Once finished, take two easy, regular full-breaths.
I personally noticed that performing this Pranayama has made a great difference in my breathing during life outside of my yoga routine. I had been practicing for just one week, when I began to notice that my non-yoga breathing was deeper, fuller and calmer. The muscles involved with breathing had decided to work properly without being told to after just a little effort during my yoga session. Instead of a hasty in-out breath, where my in did not fully finish before my out began and vice versa, my abdominals were contracting and relaxing in the slower yoga-time and improving my breathing. I was taking long, full breaths instead of short half-breaths. The result was not just physical. It has played an extremely important part in my mental and spiritual life as well as improving my health. Yogic breathing is reported to assist with mental clarity and emotional stability, along with improved physical health. The stomach, liver, and heart are toned by the correct movement of the diaphragm, whilst the respiratory system is refreshed and cleansed by the forceful expulsion of stale air and subsequent intake of fresh air involved with Kapalabhati.
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