Kapal Bhatti / kapalbhati - The power breathing technique

Kapal Bhatti / kapalbhati  (Sanskrit :कपाल भाति ; Kapal = Skull/head ; Bhatti = Shine ) is a breathing/cleansing exercise to clean the nasal passages. It is a power breathing exercise that involves breathing with force. It helps clean all the toxins and phlegm in the nasal passages. Practicing this exercises brings  tejas (Sanskrit : तेजस्;tejas = brilliance) to the face. That is why this technique is called Kapal bhatti.It also helps to overcome depression, stress and all other negativeness.

There are two types of Kapal bhatti.

1) Single Nostril Kapal bhatti

2) Double Nostril Kapal bhatti

Caution :

Not recommended for people with respiratory problems, high blood pressure and cardiac problems.

Procedure (Single Nostril Kapal Bhatti):

1) Sit in Padmasan  (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)  

2) Exhale forcefully  and empty your lungs.

3) Inhale a little bit (half inhalation or shot inhalation)

4) Close your right nostril with your right thumb

5) Do rapid/forceful exhalation and passive inhalation alternatively using your left nostril. Do it for 54 counts.

6) During the last count (54th count), when you exhale , exhale completely.

7) Take your thumb off the nostril. and hold on with your empty stomach for 6-8 counts. This is called external retention, meaning that you retain the air outside and not allowing it inside your lungs.

8) Do a deep inhalation and a prolonged exhalation through both the nostrils. This completes brisk breathing on left nostril.

9) For the brisk breathing on right nostril, follow step 2 to 8 by closing your left nostril with left thumb.

This completes one cycle of single nostril kapal bhatti. 

Its good to do 3 cycles of single nostril kapal bhatti before performing double nostril kapal bhatti.

Procedure (Double Nostril Kapal Bhatti):

1) Sit in Padmasan  (Sanskrit : पद्मसन;Padma=Lotus,Asana=posture ; Lotus Posture)  

2) Exhale forcefully  and empty your lungs.

3) Inhale a little bit (half inhalation or shot inhalation)

45) Do rapid/forceful exhalation and passive inhalation alternatively using both nostrils. Do it for 108 counts.

6) During the last count (54th count), when you exhale , exhale completely.

7) Hold on with your empty stomach for 8-12 counts. This is called external retention, meaning that you retain the air outside and not allowing it inside your lungs.
8) Do a deep inhalation and a prolonged exhalation through both the nostrils. This completes brisk breathing on both nostrils. 

Do the double nostril kapal bhatti for one time only.

This techniques can be practiced any time. If you can't sit in Vajrasan, it is ok to do the technique by sitting on a chair or in any other comfortable position. Always the spine should be erect when doing this technique. It can also be practice while you are sitting at your workplace or at travel.

Recommended Books on Yoga:

  
 
  

Pranakarshan Kriya

Pranakarshan Kriya (Sanskrit: प्राणकर्षण क्रिया ; Prana=Breath; Karshan=attract; Kriya=action)  (Deep breathing with focussed mind) is done to bring the mind to a focussed state which is essential to do yoga postures and other techniques like Pranayams (breathing techniques). Focussed unwavering mind is a prerequisite for doing yoga postures (asanas) and other techniques.


Verse 2 in Chapter 1 of Pathanjali Yoga Sutra goes like this

yogash chitta vritti nirodhah

Translation : 
Union (integration) of the self to the universal consciousness is the result of restraining fluctuations of the mind.


Yoga = of yoga , union of self to the Supreme or universal consciousness
chitta = conscious thought
vritti = fluctuation in the mind or vagrant thoughts
nirodhah = control, regulation, mastery


Meaning:
The verse beautifully encapsulates in one line, the entire purpose of doing yoga and the way to achieve it.
The mind is pestered with vagrant thoughts. These vagrant thoughts prevents the mind from concentrating. Sometimes new ideas spring from a wavering mind. But if we have a task to complete or a mission to accomplish, the wavering mind needs to be ignored. All yoga postures and techniques need conscious effort to achieve the desired goal. Any posture/technique/action/deed done without conscious effort will not deliver its benefits.
Ok then !! How to achieve a tranquil state of mind before doing yoga ? Doing Pranakarshan Kriya is the way.


Pranakarshan Kriya is done between cleansing techniques (like NetraSnan) and asanas (yoga postures). 


Procedure:
1)Sit in Vajraasan (Sanskrit:वज्रासन ; Vajra=thunderbolt or spine;Aasan=sitting posture; sitting with the spine erect ; the legs folded back from Knees and buttocks rested on the ankles)  and close your eyes.
2)Get rid of the puckers(wrinkles) on your forehead. Tell your mind firmly that you are not going to open the eyes until you are finished with doing all the exercises that you have thought of.
3)Smile gently and feel relaxed.
4)Concentrate and observe your breath for 2 to 3 mins (or until your palpitations subside).
5)Take a deep inhalation and a prolonged exhalation.Try to keep the duration of exhalation longer than that of inhalation.
6)While you inhale, chant "So..." and when you exhale, chant "Hum...". The chanting should be done within the mind.
7)Repeat the cycles of breath for 5 to 10 mins.
8) Now you are ready for performing yogic techniques.

Patanjali Yoga Sutras

Came across these books on Patanjali yoga Sutras :

The Yoga Sutras of Patanjali: Commentary on the Raja Yoga Sutras
by Sri Swami Satchidananda

This valuable book provides a complete manual for the study and practice of Raja Yoga, the path of concentration and meditation. The timeless teachings are a treasure to be read and referred to again and again by seekers treading the spiritual path. The classic Sutras (thought-threads), at least 4,000 years old, cover the yogic teachings on ethics, meditation, and physical postures, and provide directions for dealing with situations in daily life. The Sutras are presented here in the purest form, with the original Sanskrit and with translation, transliteration, and commentary by Sri Swami Satchidananda, one of the most respected and revered contemporary Yoga masters. In this classic context, Sri Swamiji offers practical advice based on his own experience for mastering the mind and achieving physical, mental and emotional harmony.

Making Patanjali Palatable by Manoj Kaimal

This book is not an usual dry commentary on yoga sutras. Manoj Kaimal explains the yoga sutras in a very clear way. He quotes real life examples to demonstrate sutras. Anecdotes and zen stories, impress the readers and provide more substantive understandable insight on patanjali yoga sutras. The book is packed with information, interesting stories, clear explanations and fun illustrations that are straight to the point. This books deals with the Samadhi padha (first chapter of Patanjali yoga sutra) in detail and thus provides deeper understandings meditative aspect of yogic practice.

Netra Snan - Eye washing technique

The best time to practice yoga is in the early morning before taking the breakfast (ideal time: before sunrise). Doing exercises in the mornings make oneself more healthier, lively and brings them tejas (brilliance).

NetraSnan ( Sanksrit: नेत्रस्नान् ; Netra = eye , Snan = bath/washing) is a simple eye cleansing technique that revives energy, brings freshness of mind and prevents/cures ailments of the eyes.

Procedure for doing Netra Snan is given below:

Following routine can be followed before practicing yoga in the mornings.

1) Once you got up from the bed, cleanse your bowels (if you have the sensation to do so, or else you can perform Shanka Prakshalan cleansing technique to clean your bowels) and brush your teeth.

2) Lean comfortably before a wash basin/sink.Take a mouth full of water so that your cheeks are bulged out.

3) Open your eyes widely. Take a hand full of clean water and gently splash it on one of the wide open eyes. Take another hand full of water and gently splash it on the other eye. Do this for five times alternately. Once you are done, spit out the water in your mouth.

4) You will feel fresh after doing NetraSnan. Now, start doing Yoga.

Caution:

1) Always make sure that the water used for this technique is clean and does not contain any impurities/particles.

2) Splash the water gently

3) Keep the eyes open while splashing the water. Some people may be difficult to splash water on wide open eyes. Trying it few times will make things easier. "Practice makes a man perfect".

Tips:

This technique can be performed on any part of the day. If you feel sleepy/sluggish in the class or meetings, perform NetraSnan to get rid of boredom and lethargy.

  

Hatha Yoga - Cleansing techniques

Cleaning techniques are one of the most important component of Hatha Yoga, specifically meant to clear the acidity and remove toxics in the internal organs that gets accumulated over a period of time.

We take bath daily to cleanse our skin and brush our teeth to keep our mouth clean. These are example of some external cleansing process. Internal cleansing process aids in cleaning the toxics and other substances accumulated in internal organs.

The food that we eat passes through the esophagus (food pipe), gets broken down in the stomach and digested in intestines.Some of the harmful substances are detoxified by the liver.Remaining indigestible substances (fecal matter or faeces) finds its way out through the bowels.Some amount of toxic and indigestible substances stick to the walls of the internal organs and may not get removed. Toxic substances are classified into vata,pitta and kabha (toxic gas,toxic bile and phlegm).These accumulated toxics may give rise to diseases in later stages of life. For people who tend to eat lot of meat, the toxics may cause more harm.

Hatha Yoga Pradipika prescribes six cleansing techniques as given below.

Dauthi	Eradicates diseases caused by phlegm
Basthi	Disorders of vata,pitta and kapha are all cured
Nethi	Cures cervical (neck) and scapular (shoulder) regions
Trathika	Cures eye diseases and eliminates sluggishness
Nauli	Cures dyspepsia and other digestive ailments
Kapala bhati	Cures all disorders arising from excess of phlegm