Breathing Exercise (Pranayama) - Kapalabhati (Cleaning Breath)
Kapalabhati is a Breathing Technique used specifically for cleansing. If we have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. In this practice, we deliberately breathe faster and at the same time use only Abdominal Breathing, that is, diaphragmatic, not Chest Breathing. In Kapalabhati, the Breath is short, rapid, and strong. We use the lungs as a pump, creating so much pressure as they expel the air that all the waste is removed from the air passages, from the lungs up through the nostrils. Kapala means "skull," and bhati means "that which brings lightness." Kapalabhati is a good thing to do when we feel heavy or foggy in the head. If we have problems with the sinuses or feel numb around the eyes, Kapalabhati can help to clear this area as well.
The Kapalabhati and Bhastrika Breathing Techniques share the same general principle, namely that we clear the nasal passages with the force of the breath. As mentioned under Bhastrika, we must be very careful with these techniques because there is a danger of creating tension in the breath. We may also become dizzy when we breathe rapidly; for this reason we always conclude the practice of Kapalabhati with some slow breaths. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which we emphasize the long Exhalation.
One Round of Kapalabhati (Cleaning Breath)
Take two normal breaths. Inhale. Now exhale, pulling in your abdomen. Repeat twenty times, keeping a steady rhythm and emphasizing the exhalation each time. Then inhale, exhale completely, inhale fully and hold your breath for as long as you comfortably can. Slowly exhale.
This article is from www.holistic-online.com.
A knowledge of the roots
Sahaja Yoga is a method of meditation which brings a breakthrough in the evolution of human awareness. It was created by Shri Mataji Nirmala Devi in 1970 and has since spread all around the world. In Shri Mataji's own words: "Global unity of mankind can be achieved through this awakening that can occur within each human being, so that transformation takes place within us. By this process a person becomes moral, united, integrated and balanced. One actually gets the experience of the feeling of the all-pervading divine power as cool breeze. "Know thyself" is the main theme of all the scriptures - it becomes evident and one reaches the absolute understanding of oneself. Thus one becomes peaceful and joyous in life. One becomes collective as a drop falling into the ocean of compassion. This method works for the multitudes and not individually. Of course one cannot pay for the experience of Divine Love. Moreover, it is the last breakthrough of our evolution. This is the actualization of such transformation, which is taking place now, worldwide, and has been proved and experienced by hundreds of thousands in over 85 countries."
The next step in our collective evolution
This inner awakening is called by many names: Self Realization, Second Birth, Enlightenment, Liberation, Moksha, Satori and it is the goal of all religions and spiritual traditions of the world. This knowledge is ancient, but for a long time it was available only to a few souls, being kept secret and transmitted from guru to disciple, since Self Realization was extremely difficult to achieve. In these modern times, through Sahaja ("spontaneous") Yoga ("union with one's Self"), this experience has become effortless and available to everyone, for the first time in the history of human spirituality. The advent of Sahaja Yoga was prophesized a long time ago in many of the world's spiritual traditions and religions. At the same time, in these modern times many seekers of Truth have been deluded into following various false, self-proclaimed "gurus" who are either money or power oriented, but not Spirit oriented. Through the practice of Sahaja Yoga, our awareness gains a new dimension where absolute truth can be felt tangibly - on our central nervous system. As a result of this happening, our spiritual ascent takes place effortlessly and physical, mental and emotional balance are achieved as a byproduct of this growth of our awareness. We then realize that we are not this body, mind, ego, conditionings, emotions or intellect, but something of an eternal nature which is always residing in our heart in a pure, undisturbed state - the Self or Spirit. The Spirit is the source of true knowledge, peace and joy. Self Realization is the actualization of this connection with our Spirit, which as Shri Mataji advocates, is the birthright of every human being.
This refers to the Breathing Exercise in which you inhale through the right nostril and exhale through the left, holding the inhaled breath as long as possible before exhaling. Beginners should expect to use their fingers in order to close either nostril, though you may eventually develop an ability to do this without using the fingers. You may close your nostrils in any way you choose to; but the traditional technique which has been the standard practice is as follows:
Instructions
With this breathing exercise you inhale slowly through the right nostril while closing the left nostril Now close both nostrils and apply Jalandhara Bandha. Lift the chin, keep the right nostril closed and exhale through the left nostril. Try to gradually increase your period of breath retention.
1. Press the index and middle finger of the right hand against the palm of that hand
2. Use the thumb to close the right nostril and the ring and little fingers to close the left nostril.
3. If your are left handed, you may reverse this procedure.
4. When both nostrils are open, the fingers rest on the bridge of the nose.
Purpose
Surya means sun. The path of the sun is the right nostril. When you inhale solely through the right nostril you generate heat energy which is sent out through your body. Impurites are dispelled. The movement of Prana is unblocked. You are vibrating at a higher frequency which helps your immune system in general. This kinetic energy may be used to release psychic forces.
- Build up to ten repetitions of Surya Bheda in the beginning, eventually you may do forty repetitions.
Ocean Breath Ujjayi Pranayama also known as Hissing Breath, Victorious Breath
Benefits: Concentrates and directs the breath, giving asana practice extra power and focus.
This pranayama is most often used in association with the practice of yoga poses, especially in the vinyasa style. Vinyasa yoga is breath-synchronized movement, and the breath used is Ujjayi breath. Learn this breath while seated in a comfortable cross-legged position. Once you feel confident, begin to use it during asana practice.
1. Inhale and exhale deeply through the mouth.
2. On the exhales, begin to tone the back of the throat, slightly constricting the passage of air. Imagine that you are fogging up a pair of glasses.
3. Once you are comfortable with the exhale, begin to apply the same toning of the throat to the inhales. This is where the name of the breath comes from: it sounds like the ocean. It also sounds like Darth Vadar.
4. When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing through the nose. Continue applying the same toning to the throat that you did when the mouth was open. The breath will still make a loud noise coming in and out of the nose. This is Ujjayi breath.
5. Now start to use this breath during your practice. If the teacher tells you to move on an inhale, make it an Ujjayi inhale. If you need a little something extra while holding a pose, remember this breath.
Another way to think about Ujjayi Breath is to visualize your throat as a garden hose, with the breath passing through like a trickle of water. If you put your thumb partially over the opening of the hose, you increase the power of the water that is coming through. This is the same thing you are doing with your throat during Ujjayi breathing. The air that comes in through your constricted throat is a powerful, directed breath that you can send into the parts of your body that need it during yoga.
Purpose : Ujjayi strengthens the nervous and digestive systems. A powerful cure for phlegm.
Instructions
Both Ujjayi and Surya Bheda are body heating pranayamas and so exhalation is confined to the cooling left nostril. Inhale fully through both nostrils while slightly closing the glottis. Glottis is the part of the larnyx made up of the vocal cords and the slit like opening between them. This should create a faint sobbing sound, as the air is drawn past the back of the nose. Retain the breath, applying both Bandhas Jalandhara and Moola. After the breath has been exhaled apply Uddiyaa Bandha.
- Start with three rounds build up to twenty rounds.
