anulom-vilom

ANULOM-VILOM PRANAYAMA
This pranayama(AVP) is done with alternate breathing from the left and right nostrils for cleansing of Nadis. (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. Now 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. Continue cycles of alternate breathing for 5 to 10 minutes with break for rest after each minute, if required. Gradually, with practice, the speed of breathing can be increased to medium and to fast. While you do this pranayama visualize that the Divine power and the Divine knowledge is being bestowed upon you in the process. The practice of this pranayama for 5 minutes a day will result in activation of the Muladhar Chakra (Root Chakra) causing the arousal of Kundalini power (dormant serpentine power located on the root chakra).The arousal of Kundalini power results from the arousal of Sushumna nadi (the central energy meridian) as a consequence of repeated rubbing and churning of the breath in the Ida (left meridien) and Pingla(right meridian) Nadis .

The practice of AVP 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 joy, enthusiasm for living , fearlessness, peace of mind and deep meditation.

Bahya pranayam(with mahabandha)

BAHYA PRANAYAMA (WITH MAHABANDHA).
It is marked by suspension or retention of the breathing process after exhalation of breath and applying mahabandha. A Mahabandha (a bandha stands for a physical lock to control the flow of prana ) is comprised of three bandhas. namely Jalandhur Bandha ( touching the chin on the pit located near the base of throat); Uddiyana Bandha ( pulling the stomach in so as to touch the back)) and Mula bandha (pulling up the peridieum by contracting the anus and tightening of the lower abdomen) In Mahabandha ,all these three bandhas are applied together.

Remain 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. Maintain this position till you feel like inhaling again. Now exhale releasing the three bandhas gradually. It completes one cycle of BPWM. A minimum of three such cycles are recommended which take two minutes to complete. While doing this pranayamaa also do not forget to visualize that all your diseases and toxins are being thrown out with each exhalation.

KAPALBHATI PRANAYAMA

Kapalbhati which means shining skull or forehead , is the next technique . KBP is also done in the same sitting posture, the whole attention is given to only exhalation and no effort is applied to inhale. However, breath is allowed to be inhaled in quantity 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. Repeat the process of exhalations without deliberate inhalations as long as you can. The minimum time allotted to this pranayama is 5 minutes which can be increased to to a maximum of 10 minutes with a short break for rest in between, if necessary. While breathing out, one should visualize that all the diseases and toxins are being thrown out with each exhalation.

Highly effective in controlling obesity, diabetes, kidney and prostate diseases, heart, brain and lung problems and many other diseases, this technique increases the glow on the face of the practitioner.

KAPALBHATI

What Is Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Of the many wonderful pranayamas that Yoga gives us, Kapalbhati (aka Kapaal Bhati) is one of my favorite breathing exercises.  It is not at all complicated to do and yet, when done even for a short time consistently, it’s benefits are undeniable.  If there was only one pranayama that you elected to do, Kapalbhati might well be the one to pick - it’s that good!

Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali, but recently its popularity has been revived by the work of Ramdev Swamiji.  Kapalbhati is part of Ramdev Swamiji’s set of 6 pranayamas and the practice of this set has spread like wildfire across India as well as the rest of the world.  Kapalbhati, in my view, is like the corner stone of this set and many of the absolutely unbelievable benefits that practitioners have been getting from practicing Ramdev Swamiji’s set, I am sure, can be attributed to this powerful breathing exercise.

Below are the details of Kapalbhati Yoga Pranayama.

Benefits of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Primary:

• Works on the Heart Center (Anahat Chakra) and associated organs and systems of that region.  Thus improving respiration, lung capacity and blood circulation.  Kapalbhati helps cure associated diseases of this region (asthma, bronchitis etc).
• Works on the Naval Center (Manipura Chakra) and associated organs and systems of that regions.  Thus improving digestion and elimination.  Cures diseases and imbalances associated with this region such as indigestion, gas, diabetes, etc.
• Practiced over time, Kapalbhati Pranayama also helps reduce abdominal fat, fight obisiety, tone abdominal muscles and bestow core abdominal strength and power.
• From an emotional stand point Kapalbhati Pranayama puges the system of accumulated emotional debris such as anger, hurt, jealousy, hatred etc., thus dissolving the blockages and removing the imbalances such emotional history causes in the energetic pathways.  The cleansing of the energetic pathways (nadis) increases the magnitude and flow of prana (life-force) and Kundalini Shakti (energy) throughout all regions of the body.
• From a mental stand point Kapalbhati Pranayama assists in throwing out all negative thoughts from the psyche. thus, helping to cleanse and illuminate the mind.
• From a body stand point Kapalbhati Pranayama should be used to eject any illnesses, diseases, weaknesses from the body thus allowing it grow in health, vitality and vigor.

Secondary:

• Generates heat in the system to help dissolve toxins and waste matter.
• Adds luster and beauty to your face.

Cautions for Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

If you feel dizzy or nauseous you should slow down the force and pace of Kapalbhati pranayama or stop entirely and return to normal breathing. 

• If you have acid or heat related gastric issues such as ulcers you should use caution with Kapalbhati Pranayama.
• Kapalbhati is not to be practiced by those suffering from high blood pressure, heart disease, stroke or epilepsy.

How To Do Beginner’s Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

To practice this breathing exercise sit up in a comfortable position, cross legged is best.

• Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
• Close your eyes.
• Have your hands in Gyan Mudra.  In Gyan Mudra have your thumb tips and index finger meeting, with the wrists resting gently on the knees and the palms turned slightly upwards.
• Relax your stomach muscles.
• Now expel the air as forcefully as you are comfortable with through the nose.  This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine (like when you suck in your stomach).  Then allow the inhalation to occur completely passively without any additional effort.  To repeat, the exhalation is done using conscious sharp force, while the inhalation is just a recoil action bringing the air back into the lungs.  All the breathing takes place through the nose.  Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm.
• Do a round of 10 repetitions.
• Work your way up to doing 5 rounds, while taking a break between each round.
• Practice Note: Unlike doing Bhastrika Yoga Pranayama you use force during both the inhalation and the exhalation, in Kapalbhati force is only to be used during the exhalation.

How To Do Intermediate Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Once you feel comfortable with the Beginner’s version of Kapalbhati Yoga Pranayama, perform the breathing exercise with more force if possible and also increase the number of repetition per round to 50.  You may also prefer to do a single round, but, with many more repetitions instead (up to 5 minutes worth) 

How To Do Advanced Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Build up to doing this pranayama for 15 minutes straight or equivalent number of rounds with more repetitions per rounds. 

Secret of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

The secret of the success of Kapalbhati Yoga Pranayama lies in where your mind is when doing this terrific breathing exercise.  If you need to cure your body, then with every exhalation imagine that disease is being purged from your system.  If you need to regain emotional balance, then again, with every exhalation visualize the negative emotions or weaknesses being thrown out of your system.  If negative thoughts are the issue, let every exhalation expel them from your heart and mind. 

The power of the mind has been well documented, you are read about some of  it’s incredible capability in this article Mind Power to Manifest Intentions & Desires Instantly, so use your mind to help you accomplish that which you have intended and unleash the full potential of Kapalbhati Yoga Pranayama.

Brain

B&L Damaging Habits

Brain Damaging Habits

1. No Breakfast

            People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2. Overeating

            It causes hardening of the brain arteries, leading to a decrease in mental power.

3. Smoking

            It causes multiple brain shrinkage and may lead to Alzheimer disease.

4. High Sugar consumption

            Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5. Air Pollution

            The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6. Sleep Deprivation

            Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells.

7. Head covered while sleeping

            Sleeping with the head covered, increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects.

8. Working your brain during illness

            Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain.

9. Lacking in stimulating thoughts

            Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage.

10. Talking Rarely

            Intellectual conversations will promote the efficiency of the brain