In this post we will be talking about one of the kapalbhati
pranayama called Vartakrama pranayama which is a type of this pranayama. Vatakarma pranayama consists of rapid exhalation one after other through both nostrils where
Inhalation will be short & passive. It is a similar like kapalbhati pranayama as
mentioned earlier except that, exhalation here is done through the mouth with kumbhaka pranayama which means
restraining breath in the nose. We
will discuss its benefits,
precautions, steps and how to practice it, the whole information in this
post is based on scientific research and
we are not saying it by our own opinion or thoughts.
vatakrama
pranayama steps
1st Step:
Get ourself in a comfortable meditative
pose, preferably sidhhasana or siddha yoni asana and prepare yourself as for
meditation.
2nd Step:
Remember while doing so,
you have to keep straight your spine and get yourself in a gyaana mudra and relax
yourself and close your eyes and placed your hands on the kneecaps.
3rd Step:
Now, inhale as much you can(avoid breathing
with mouth like me)and you have to perform around 50 rapid respirations through
both your nostrils . Inhalation should be short when you taking your last
inhalation it should be deep after the completing of last exhalation, inhale
deeply through the nose and exhale quickly through your both nostrils, slightly
pursing the lips.
4th Step:
With kumbhaka, perform jalandharabandha,
moolabandha, and uddiyanabandha in this order and simultaneously exhale from
both the nostrils.
5th Step:
Befor inhaling release moolabandhauddiyana
and jalandhara in this order while performing the pranayama. When the head is
raised, inhale slowly through your both nostrils and you should cover or
practise 3 rounds of upto 60 breaths. When you get expert in that or perfected
you can increase upto to 4-5 rounds and increase by 10-15 breaths each week so
that after 5 to 6 weeks you are performing 100 to 125 breaths per round, after
completing the practice concentrate for same time in centre of your head.
6th step:
So while doing this type of kapalbhati a larger number of oxygen intake should
be used and it can be taken than in bhastrika pranayama because
hyperventilation does not occur. You can increase to 200 to 250 breaths with
months of practice,but we personally suggest to take advised of professional
yoga instructor.
7th step:
VatakramaKapalbhati should
be done after asana or netijala or sheetkrama pranayamabut before
getting into it oe doing firstly, get yourself into meditetive mode or
meditation. If you experience uneasy sensation or vomating like conditions
while practising because you are using too much force to inhale as well as to
exhale so you have to stop this king of things while doing the pranayama and
sit quietly and then continue with less exhalation force and more awareness.
Inhalation of yours should be spontaneous and not controlled, and same while
exhalation should not make you feel breath before completing the round.
Practice:The total number of breaths being fifteen per
minute means the brain is compressed and decompressed that many times, but in
kapalbhati you have to breath 50-100 times, stimulating the brain 3-7 times
more than normal per round. Remeber during this process your mind and your
heart should be relaxed without any overthiking or nervousness of your mind.
vatakrma pranayama Benefits:
Helps to strong your abdnominal
muscles.
While doing this pranayama your maximum
oxygen intake will be high about 300ml to 400ml as compared to regular breathing.
Helps to cure resperatory diseases like asthama, many
problems related to lungs and many more.
Calms and keep your mind fresh and quite.
Helps you toncure anxiety and
depression. That you face in your day to day lives.
Helps in proper functioning of
pituitary gland.
Helps to smoothes your nervous system.
Helps to remove dead skin and make you skin
glow like sun.
gives you a kind of flexibility in
your body.
It helps in neuromuscular system means the
system which present in your body or muscles.
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