In Sanskrt 'kapala' means skull; 'bhati' means shining. Kapalabhati is considered to be so cleansing to the entire system that, when practiced on a regular basis the face shines with good health and radiance. Although a breathing exercise, kapalabhati is technically one of the 'sat kriyas' (six cleansing exercises). This exercise is best practiced during morning pranayama or meditation session; do not practice it late in the evening, since it activates the nervous system and may prevent you from falling asleep.
During the practice of kapalabhati one exhales actively and inhales passively from a comfortable seated position. The body should be relaxed. The hands can be held on the abdomen and chest to feel the movement in the body. Kapalabhati should not be practiced if one has abdominal pain or cramping. If ever one becomes dizzy discontinue kapalabhati, recline on the mat and slow the breath gently.
Benifits of kapalabhati
- cleanses the nasal passage, lungs, and the entire respiratory system
- strengthens and increases the capacity of the lungs and intercostal muscles
- those with asthma find relief from regular practice of kapalabhati. Never practice during an asthma attack
- carbon dioxide is greatly eliminated in the system allowing the red blood cells to assimilate more oxygen, renew body tissues especially in the brain, making kapalabhati a tonic to increase one's focus and concentration
- the movement of the diaphragm and the abdomen massages the stomach, liver, spleen, heart, and pancreas
- abdominal muscles are strengthened and digestion is improved
When this asana is fully done, it gives the appearance of a hooded cobra. The raised trunk, neck, and head represent the hood. Hence the significant name 'Bhujang' means 'cobra' in Sanskrit. Perform the asana in stages, visualizing the smooth, supple movement of a snake as you slowly stretch your spine up and backward, vertebra by vertebra. The fact that you begin this lying on your stomach allows you to increase the spinal curve very gradually, according to the strength of you back muscles. The Cobra is always practice as the first in the series of backward-bending exercises. Backward bending against the pull of gravity is the most efficient way to develop a strong back. Its effect is to arch the spine back gently, promoting flexibility of the upper back in particular. The gentle pressure that the pose brings to bear on the abdomen also has a beneficial massaging effect on the internal organs. Whenever there is sensitivity or pain anywhere in the spine, reduce the effort and allow the spine to bend less, remaining in a comfortable zone of back extension.
Benifits of Bhujangasana
- the spine receives a powerful backward stretch, every vertebra is pulled back and given an increased blood supply, the nerves and muscles of the spine are rejuvenated
- hunchback, back pain, lumbago (lower back pain), myalgia (muscle pain), and kyphosis (exaggerated thoracic curvature) are relieved
- the thoracic area of the spine is stretched, expanding the ribs, and increasing lung capacity, the regular practice of bhujangasana gives relief to those that suffer from asthma
- many reproductive system disorders in women are relieve in the practice of bhujangasa
- the heat generated in the practice of bhujangasana destroys a host of aliments in the body
- the power of concentration is developed through the practice of focusing on the contraction of the neck and upper back muscles during the practice of bhujangasana
Salabhasaba supplements and enhances the effects of Bhujangasana. The Locust brings flexibility to the cervical region and strengthens the lumbar and sacral regions of the back, thus improving the quality of all sitting and standing activities. Unlike the other asanas, which are done slowly, you achieve Locust by making a single powerful muscle contraction, similar to that of a locust jumping. This simultaneously brings together thought, breath, movement, and prana – vital energy. 'Salabha' means Locust in Sanskrit. When the pose is demonstrated, it gives the appearance of a locust with its tail raised.
Locust is practiced by laying on the stomach. The arms are moved under the body as far as possible, so that the elbows are covered and the hands are below the groin. The hands can be in fists, clasped, or palms down. The practitioner should experiment to see what gives them the best leverage. The chin is stretched out reaching forward. First we inhale one leg up at a time for two sets with both sides. Take two deep breaths then on the third lift the lower body up with the strength of the lower back. The breath can be held. Think strength and success, exercise will power!
Benifits of Salabhasana
- abdominal pressure is increased, the intestinal functions are regulated, the resistance of the abdominal wall is strengthened, sluggish digestion is removed.
- All the internal organs are massaged, especially the pancreas, liver, and kidneys.
- The blood flow is increased to the neck and throat area, the biceps and deltoids which are also strengthened
- the abdominal and lumbar muscles are strengthened
- body heat is produced and the digestive fire is increased
- one develops will power, the thoughts become pure and powerful, low energy is uplifted to a harmonious flow
Pada-Hastasana, whose Sanskrit name literally means “Hand to Foot Pose” (in Sanskrit pada means 'feet' and hasta means 'hands') gives many of the same benefits as pascimottanasana. It is the first of the standing poses. If it is remembered that “you are as young as your spine,” padahastasana will be seen as a veritable elixir of youth. Its practice promotes a continued youthful vigor throughout life.
If you notice that your legs are stiff from too much sitting on chairs practice this Standing forward bend. Using the pull of gravity, this pose quickly lengthens the muscles and ligaments of the entire posterior side of your body – from the heels to the middle of the back. It prepares one for the Triangle pose.
Benefits of Padahastasana
- alleviates muscle tension in the back muscles, which helps to correct exaggerated lower back curve
- abdominal viscera, liver, and spleen are massaged and stimulated. The digestive organs are toned improving digestion.
- This is a valuable asana for people suffering from diabetes and hypoglycaemia (low blood sugar) by regulating pancreatic functions, controlling carbohydrate metabolism and blood sugar levels.
- Regular practice helps to prevent compression of the spine and sciatica.
- The hamstrings, lumbar, and sacral regions are stretched, improving postural alignment and reducing nervous tension in the body.
- This pose requires conscious control to maintain alignment of toes, knees and neck, while letting go, allowing gravity to pull the spine into the pose. Achieving control with detachment is a benefit that can be applied to all aspects of life including the practice of meditation.
Since this asana gives the appearance of a triangle, it bears the name trikonasana. Triangle is a unique asana. Trikonasana gives very good lateral movements to the spine and stretches and strengthens several muscles on the side of the body at the same time. It also helps with balance. It is the last of the twelve basic asanas in the cycle.
Trikonasana is practiced from standing, feat about twice shoulders with apart. The left foot is pointed to the short edge of the mat and the right is pointed to the long edge. Inhale the right arm up pointing to the ceiling, exhale reach forward to the left, hips remain pointing to the long edge of the mat, and the left arm reaches for the left foot. Remain in the position according to your ability then switch side, practice the same amount of time.
Benefits of Trikonasana
- the spinal nerves and abdominal organs are toned
- the peristalsis of the digestive tract is increased, this encourages better working of the bowels, gives appetite and assists digestion.
- The liver and spleen are massaged and secrete more abundantly
- a lateral stretch is given to the spine on both sides and the muscles are stretched, this keeps the spine elastic.
- Hip and leg flexibility are promoted