Kapalbhati Pranayama

Kapala means ‘skull’ and ‘Bhati’ mean to ‘shine’. Thus Kapalbhati is an exercise the practice of which imparts glow to the skull.

Sit in either the Padmasana or Sukhasana position keep the body erects. Place the hands on the knees. Inhale and exhale rhythmically and quickly. Then pull in the abdominal muscles and forcefully exhale. Practice this kriya rapidly (60 to 120 times a minute). Stop practicing kapalbhati after about two minute’s.

Let the breathing be normal.

Note

1. While practicing ‘kapalbhati’ keep the chest and the shoulders steady.
   
2. ‘Kapalbhati’ should be practiced on an empty stomach.
   
3. Those who suffer from high blood pressure or heart disease should not practice kapalbhati.

Repetition: Every day, before practicing Pranayama.

Benefits

1. This kriya is beneficial to the respiratory system. Blood becomes purified when this kriya is practiced.
   
2. Kapalbhati makes the mind calm.

Pashchimottan Asana

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of armihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practise, it is known as ‘Ugrasana’.
Technique

Sit on the floor with the legs stretched straight in front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending, bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practising this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Rcmain in this asana for five seconds. Begin with thirty seconds trid gradually increase it to ten minutes.

Advantages

1. Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.
2. Excessive fat around the abdomen is reduc d by practising this asana.
3. It tones up the kidneys, the stomach, the liver and . abdominal organs.
4. It tones up the intestines and improves digestion.
5. This asana cures constipation, indigestion, liver diseases and loss of appetite.
6. The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.
7. It makes the body handsome and shapely.
8. It strengthens the calvic muscles.
9. It cures hiccough.