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On the night of Diwali, despite not wanting to, you have swallowed a lot of dirt with your breath. The effect of which is clearly visible on your voice and breathing. Kapalbhati Pranayam is the most reliable and easy way to remove this dirt.
Due to fireworks on Diwali night, the air quality index of Delhi-NCR crossed 400. This is the situation when firecrackers were banned. It is natural for health to be affected due to loud noise and smoke. Breathing bad air is dangerous even for healthy young people. Which can have short term and many long term effects. In this situation, Kapalbhati Pranayam can be helpful in expelling the dirty air which you have forcibly inhaled. Breathing from 200 BC This practice can also help you fight the problems of the new times. Let us know why and how.
what is kapalbhati
This is actually an ancient method of breathing. In this the focus is on exhalation rather than inhalation. In this exercise, you exhale so fast that the dirt and toxins inhaled with the breath automatically come out.
Yogacharya Acharya Pratishtha says, “Kapalbhati in Pranayama is as important as Surya Namaskar in Yogasanas. If done properly, it throws out 80% of the dirt with breathing. That's why we say that whenever you do Kapalbhati, sit with a handkerchief or a small towel, because now a lot of dirt is going to come out through the nose.”
Dinesh Thangavel of the Department of Physiology at Dr. MGR Medical University, Gaurav Gaur of SHIATS (Sam Higginbottom University of Agriculture, Technology and Sciences) and Vivek Sharma of JIPMER (Jawaharlal Institute of Postgraduate Medical Education & Research) conducted a research on Kapalbhati. In this research published in ResearchGate, the practice of Kapalbhati Pranayam for 6 weeks on 60 people was assessed.
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These people, divided into two groups, were repeated this exercise 50 times a minute for the first week and then three to five times a day. It was found to be effective in improving heart health, lung health, abdominal muscle strength and mental peace in healthy young people. Research also said that by strengthening your immunity, it helps in fighting those diseases which enter your body with bad air and water.
Yoga is an ancient Indian method of physical exercise. But practicing yoga alone is not enough for your health. It is also important to include meditation and pranayam in this. While yoga practice keeps you physically fit, pranayam purifies the breathing system and keeps it in a rhythm. Only after these two you can be ready for meditation. Which is necessary for the mental health and peace of mind of any person.
Benefits of Kapalbhati (Kapalbhati benefits for young)
1 Purifies the lungs and respiratory system
Whenever you breathe dirty air, your lungs become sick. Clean and pure air is the nourishment of the lungs. Kapalbhati is an effective method of providing this dose. In this you pull your stomach in and exhale. Due to which the process of inhalation also increases. Intake of more oxygen benefits the respiratory system and lungs.
2 Increases supply of pure oxygen
Kapalbhati is initially practiced by exhaling twenty times in a minute. Gradually it is increased. Exhaling also increases the capacity to inhale. Due to which you are able to inhale more quantity of clean oxygen. When the toxins are removed, it becomes easier for your respiratory system to take in more oxygen.
3 Purifies the blood
This benefit is a byproduct of the second benefit above. When the toxins are removed, your blood starts purifying itself. Circulation of clean blood i.e. blood flow becomes even easier and better. Due to the process of purifying the blood, it is also called Kapalbhati. Due to which clean blood is supplied to your brain and it is able to function better. That means the skull becomes illuminated.
4 Strengthens abdominal muscles
In Kapalbhati, the stomach is pulled in and the breath is exhaled rapidly. In this process, the stomach muscles become continuously active and then relax. Due to which they get natural massage. In this, the muscles of all the organs of the digestive system including intestine and liver become active and flexible. Acharya Pratishtha calls it a very useful pranayama practice for women.
5. Loses belly fat
Yoga expert Yoga Siddha Akshar says, Kapalbhati Pranayama not only strengthens the abdominal muscles but also relieves you from belly fat. If your stomach is hanging due to stress or sedentary lifestyle, then this can prove to be very effective for you. It controls stress and activates the stomach muscles. The result of which is reduction in belly fat. For this you should practice it regularly for at least 6 weeks.
Important tips to start Kapalbhati for beginners (Kapalbhati guide for beginners)
1 Choose the right place
If you want to take full advantage of any yoga, meditation or pranayam, then the most important thing is to choose the right place. Don't worry, for this you don't need to go to the mountains away from the city. You can choose a quiet corner in your house where no one will disturb you for at least half an hour.
2 Choose the right time
It is even more important to know the right time for Pranayam. It is not Zumba or dance that you can do it even in evening classes. The best time to do Kapalbhati is in the morning, when you have an empty stomach. If for any reason you are not able to do this exercise in the morning, then ensure that you do not eat anything for three hours before the practice.
3 Learn about correct posture
Any pranayama is practiced by keeping the spine straight. Due to which your posture also improves. This pranayama is practiced in the comfortable posture of Padmasana or Sukhasana. But the spine has to be kept straight and the shoulders loose. While practicing, keep in mind that both your palms should be open upwards on the knees.
4 Determine order
In Kapalbhati, the breath is exhaled rapidly. In which your stomach gets pulled back till the spine. As much as possible. If you are a beginner, you can start with a sequence of 20 exhalations in one minute. After this increase it gradually.
5 Mind the speed
It is important to take care of movement in yoga and pranayam for better benefits. Apply as much pressure to your body as it can handle. Determine the speed as per your capacity. If you can only exhale twenty times a minute, don't push yourself to fifty for the ideal pace.
6 Know about your medical condition also
If you have just started practicing Kapalbhati, then you must keep some things in mind for your health. If you have waist pain, back pain, or are facing any spine related problem, then you should not practice Kapalbhati. It is also prohibited to be done in case of hernia.
Also read – These 4 yoga asanas can expel the dirty air from the lungs, here is the right way to practice.
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