In today’s fast running world the most neglected and exploited thing is our body. We appropriately schedule the servicing and maintenance of our vehicles and other gadgets without any fail. However, we never even give a thought that even our body needs a maintenance or recharging.
According to Yoga science the body functions are maintained by the vital energy, Prana. This prana flows through the minute channels called Nadi. These nadis may be obstructed due to the unhealthy diet and lifestyle followed in the current scenario. To ensure uninterrupted flow of Prana through the nadis, purification therapies are mentioned in Yoga. Basically there are six such therapies as mentioned below.
- Dhauti: cleanses the upper GIT
- Vasti: Cleanses the lower GIT
- Neti: cleanses the upper respiratory passage
- Tratakam: cleanses the optic pathway
- Naulikam: Cleanses the abdomen
- Kapalabhati: Cleanses the respiratory passage and sinuses
Among these, Kapalabhati is a therapy wherein nasal passages, lungs and the sinuses are purified by modulating the speed and pattern of breathing. This practice is advised to be practiced by all before beginning Pranayama (Breathing practices) to ensure maximum benefits, especially by those who have a predominance of fat tissue and kapha dosha in the body.
Technique:
Sit in a comfortable position. Head, neck and spine in a straight line; shoulders stretched out. Start with a deep inhalation. After inhalation practice rapid forceful exhalations till the breathe is exhausted. Relax. This is one cycle, repeat 5 cycles. For intense cleansing, single nostril Kapalabhati can be practiced, keeping one nostril open at a time.
Note:
During exhalation, inhalation will be passive so the entire focus must be fixed only on exhalation.
Tip:
To ensure effective practice, make sure that during initial inhalation the abdomen stretches out and during exhalations the abdomen sucks in. Beginners may feel this by keeping the palm over the abdomen.
Benefits:
Purifies the respiratory passages and allows free flow of Prana.
Precautions:
Patients with hypertension or cardiac problems must avoid or perform under supervision.
From this year onwards, UN has declared 21st December to be observed as World Meditation Day. In the Ashtanga Yoga the first 4 limbs viz. Yama, Niyama, Asana and Pranayama are known as Bahiranga Yoga which includes training and mastering the physical body. Once, this control is attained the practitioner can proceed to the subtle practices of Antaranga Yoga including Dharana, Dhyana and Samadhi. Dhyana or Meditation is a tool to withdraw the mind from external objects and attach it to self i.e, Atma. The purpose of Dhyana as per Yoga is self-realization. Clinically meditative practices have been observed to reduce stress, improve sleep, and improve concentration, learning power and memory while also controlling emotional disturbances.
Preparation: Meditation must be practiced on empty stomach or atleast 3 hours post meal. Space selected must be devoid of any distractions, preferably a lonely space. Meditating in a dark room is more beneficial, or atleast avoid bright lights.
Meditative postures (Dhyanatmaka Asana): To practice Dhyana one can adopt any of the following postures. In all the postures head, neck and spine should be in a straight line; shoulders stretched out.
Padmasana (Lotus Posture):
Sit with legs outstretched. Fold the right leg at knee and keep the feet on the left groin. Similarly, keep the left feet on the right groin. Gently rest the palms on respective thigh in chin mudra (tip of thumb touching the tip of index finger while all other fingers are stretched out, palm facing upwards). Maintain the posture as long as comfortable.
Vajrasana (Diamond Posture):
Sit with legs outstretched. Fold the right leg at knee and keep the feet under the right buttocks. Similarly, keep the left feet under the left buttocks. Gently rest the palms on respective thigh in chin mudra (tip of thumb touching the tip of index finger while all other fingers are stretched out, palm facing upwards). Maintain the posture as long as comfortable.
Badhrasana (Butterfly posture):
Sit with legs outstretched. Fold the right leg at knee and keep the feet centrally in a way that the heel touches the perineum. Similarly, keep the left feet, both feet touching each other. With palms firmly hold the feet together. Knees must be touching on the floor. Maintain the posture as long as comfortable.
During meditation, while maintaining the final posture, the practitioner must keep the eyes closed and fix the focus on the point in between the eyebrows. Observe the breathing gradually slowing down the breath. Initially one may experience many thoughts coming to the mind. One should not suppress them forcefully, rather allow them to settle down.
Meditation using an external object:
Sit comfortably in any meditative posture. Set an external stationary object viz. Om figure, a dot etc at eye level. Focus on this object as long as can be done comfortably. Then close the eyes and try to visualize the same object until it completely disappears.
To conclude meditation, rub the palms together and gently apply the warmth over the eyes and face and slowly open the eyes. Avoid direct bright light while opening the eyes.