Kapalbhati Yoga & Weight Loss
Yoga is an ancient health practice that dates back more than 5,000 years. Although it is most well known for developing balance and flexibility, it is also beneficial for managing stress and weight loss. While asana practice (postures) is a big part of yoga, pranayama (breathing) is essential to achieve all the benefits of yoga. One such breathing exercise, kapalbhati, has many health benefits, including aiding in weight loss.
Meaning
"Kapal" means skull (or head), and "bhati" means shining. Therefore, the term kapalbhati (shining head) implies an individual who is enlightened. As with all forms of yogic meditation and pranayama, the ultimate goal is to lead the practitioner on a path to enlightenment. However, kapalbhati has a few more practical uses as well. Because of its forceful use of the abdomen, it is an excellent exercise for toning the diaphragm and upper abdominal muscles. The powerful breathing technique helps to increase oxygen flow to the bloodstream, energizing the body, and is a wonderful exercise for cleansing the lungs and blood. It is traditionally used in yoga as a form of kriyas, or cleansing.
Technique
As with most yogic breathing exercises, no special equipment is required. Because it is done sitting down in a comfortable position, just about anyone can practice kapalbhati.
To begin, the practitioner sits up straight, either cross-legged on the floor or sitting on the edge of a chair. The eyes are kept closed. Next is deep breathing for five or six breaths. This should always be done through the nose, inhaling first into the lower abdomen, then into the chest, and finally exhaling slowly, allowing the body to relax.
For kapalbhati, one should take a deep breath in, filling the whole abdomen with air (allowing it to expand like a balloon). The air is then expelled forcefully from the body, contracting the abdominal muscles back toward the spine. This is similar to the movement made when blowing the nose. The inhalations and expulsions should be repeated in rapid succession, pumping the stomach like a bellows. One should begin with 20 expulsions, then rest for one minute, breathing naturally.
This process can be repeated two or three more times. The next set should be 30 expulsions, and 40 for the last set, increasing the speed of the breaths slightly with each set.
Effects
When first beginning kapalbhati practice, one may become somewhat lightheaded. This will subside as breathing becomes more efficient. Kapalbhati breathing exercises can be performed every day. One may choose to practice in the morning, upon rising, or just before beginning a regular exercise routine. One should avoid doing this right before retiring to bed, as it can have an energizing effect on the body.
Regular kapalbhati practice helps cleanse the lungs, and increase oxygen uptake in the bloodstream. It also helps to increase lung capacity, increasing endurance in sports and other physical activities. This exercise should be utilized in conjunction with a healthy diet and regular exercise routine for maximum results.
Weight Loss Tips
Kapalbhati is an important addition to your weight loss plan. This is not limited to, but should include: eating healthy, whole (unprocessed) foods, drinking plenty of water, getting adequate rest, and finding some form of exercise to do each day (walking, jogging, biking, or yoga).
Caution
Individuals who have heart problems, lung disease or circulation problems should practice kapalbhati under trained supervision. If trying this for the first time, it is advisable to watch the instructional video below first.
Tags: abdominal muscles, breathing exercises, exercise routine, helps increase, increase oxygen, kapalbhati practice