Kapalabhati (“shining skull”) is a yoga technique that helps to clear the sinuses, coordinate breathing, and improve the tone of your diaphragm and your abdominals. Though some yogis consider kapalabhati a pranayama technique (that is, a breathing technique that will direct the body’s energetic flow), it is more commonly understood as akriya,or cleansing technique.
Kapalabhati is performed by directing a short, sharp exhale through the nose, and then allowing the inhale to occur passively. The exhale is assisting by the lifting in and up of the abdominal wall. The abdominals then relax as the breath drops back in.
Steps to Kapalabhati:
Start with a slow pace until you feel that you can gracefully and easefully coordinate the inhalation and exhalation (starting with one breath every 1-2 seconds is usually appropriate). Over time, you may increase the pace of your exhales (2 breaths every second) and increase your repetitions (up to fifty). However, you should never feel anxious, light-headed, or panicky during the practice. If you do, stop and take a few, slow natural breaths until your body settles.
Start slowly, and enjoy the practice!
A yogi, writer, and educational designer, Rachel loves helping others explore and express their passion and potential. As a designer, she helps studios and yoga teachers create their dream teacher trainings. As a writer and speaker, she continually wrestles with the juicy bits of life: relationships, anxiety, depression, and discovering meaning in this crazy, wildish world. Author: Wit and Wisdom from the Yoga Mat, Head Over Heels: A Yogi's Guide To Dating. E-RYT 500, YACEP, MFA, MSci. Meet her at Rachelyoga.com.
Everyday activities like sitting at a desk, staring at a computer, hunching over a cell phone or even holding a bag consistently on one side can cause stagnancy, stiffness and fatigue in the body. As habits build, poor posture can easily become second nature, causing back and neck pain and even damaging spinal structures.
However, the main factors that affect posture are totally within our control, and aren’t difficult to change with consistent awareness. If you’re sitting at a desk for eight hours a day, the following tips will help support you in maintaining a better posture.