Skull Shining Breathing Technique (Kapal Bhati Pranayama)

Kapal = forehead; bhati = shining; pranayama = breathing technique Heres a very powerful breathing exercise that not just helps you lose weight but also brings your entire system into a perfect balance. Dr. Sejal Shah, Sri Sri Yoga teacher, explains the importance of Kapal Bhati, 80 percent of the toxins in our body are released through the outgoing breath. Regular practice of Kapal Bhati pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead. Kapal Bhati literally translates to the shining forehead and this is exactly what happens with regular practice of this pranayama. A forehead that glows not just from outside but also an intellect that becomes sharp and refined.

How to do Skull Shining breathing technique (Kapal Bhati pranayama)

1. Sit comfortably with your spine erect. Place your hands on the knees, palms open to the sky.

2. Take a deep breath in. 3. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract. Pull the navel in. 4. As you relax the navel and abdomen, the breath flows into your lungs automatically. 5. Take 20 such breaths to complete one round of Kapal Bhati pranayama. 6. After completing the round, relax with your eyes closed and observe the sensations in your body. 7. Do two more rounds of Skull Shining breathing technique (Kapal Bhati pranayama). The exhalation in Skull Shining Breathing Technique (Kapal Bhati Pranayama) is active and forceful. So just throw out your breath. Don't worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally. Just keep your awareness on breathing out. Learn this technique from a Sri Sri Yoga teacher and then you can practice it at home on an empty stomach.

Benefits of Skull Shining breathing technique (Kapal Bhati pranayama)

Effective in reducing weight by increasing the metabolic rate Clears the nadis (subtle energy channels) Stimulates abdominal organs and thus is extremely useful to those with diabetes Improves blood circulation and adds radiance to the face Improves digestive tract functioning, absorption and assimilation of nutrients Results in a taut and trimmed down belly Energizes the nervous system and rejuvenates brain cells Calms and uplifts the mind

Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama)

A beautiful breathing technique that helps keep the mind calm, happy and peaceful. A few minutes of Nadi Shodhan pranayama in a day is best to de-stress the mind and release accumulated tension and fatigue. The breathing technique is named Nadi Shodhan, as it helps clear out blocked energy channels in the body, which in turn calms the mind. (nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique)

How to do Alternate Nostril Breathing (Nadi Shodhan Pranayama)

1. Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face. 2. Place your left hand on the left knee, palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips). 3. Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril. 4. Press your thumb down on the right nostril and breathe out gently through the left nostril.

5. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right. 6. Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils. 7. Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort. Nadi Shodhan pranayama helps relax the mind and prepares it to enter a meditative state. So it is a good idea todo a short meditation after doing Nadi Shodhan. Some others practice this breathing technique as part of thePadma Sadhana sequence.

Benefits of Alternate Nostril Breathing (Nadi Shodhan Pranayama)

Excellent breathing technique to calm and center the mind. Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment. Works therapeutically for most circulatory and respiratory problems. Releases accumulated stress in the mind and body effectively and relaxes it. Helps harmonize the left and right hemispheres of the brain , which correlate to the logical and emotional sides of our personality. Helps purify and balance the nadis, the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body. Maintains body temperature.

Points to remember while practicing Alternate Nostril Breathing (Nadi Shodhan Pranayama)
Do not force the breathing, keep the flow gentle and natural. Do not breathe from the mouth or make any sound while breathing. Also, do not use the Ujjayi breath. Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure. In case you feel dull and are yawning after practicing Nadi Shodhan pranayama, check the time you take to inhale and exhale. Your exhalation should be longer than inhalation.

Contraindication
None. After you have learnt this breathing technique from a Sri Sri Yoga teacher, you can practice this pranayama on an empty stomach, 2-3 times a day.

Bhramari Pranayama (Bee Breath)

Bhramari pranayama is very effective in instantly calming your mind down. It is one of the best breathing exercises to release the mind of anger, agitation, frustration or anxiety. A simple-to-do technique, can be practiced anywhere at work or home, and an instant option available to de-stress yourself.

This breathing technique derives its name from the black Indian bee called Bhramari. (Bhramari = type of Indian bee;pranayama = breathing technique) The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

How to practice Bhramari pranayama (bee breath)

1. Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face. 2. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage. 3. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee. 4. You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results. 5. Breathe in again and continue the same pattern for 6-7 times. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within. You can also practice Bhramari pranayama lying on your back or lying on your right. While practicing the pranayama while lying down, just make the humming sound and do not worry about keeping your index finger on the ear. You can practice the Bee pranayama 3-4 times every day.

Benefits of Bhramari pranayama (bee breath)

Instant way to relieve tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind. Gives relief if you're feeling hot or have a slight headache Helps mitigate migraines Improves concentration and memory Builds confidence Helps in reducing blood pressure

Points to note while doing Bhramari pranayama (bee breath)

Ensure that you are not putting your finger inside the ear but on the cartilage.

Dont press the cartilage too hard. Gently press and release with the finger. While making the humming sound, keep your mouth closed. You can also keep your fingers in Shanmukhi mudra (hand position) while doing this pranayama. To sit in Shanmukhi mudra, gently place your thumbs on the ear cartilage, index fingers on the forehead just above the eyebrows, middle fingers on eyes, ring fingers on nostrils and the little fingers on corners of your lips.

Contraindications
None. Once this pranayama is learnt correctly from a yoga teacher, anyone from a child to an elderly person can practice this pranayama. The only pre-requisite is that this pranayama should be done on empty stomach.

Does combing your hair sends shivers down your spine? Try these yoga poses which can help to stop hair loss. However its very important for us to understand that yoga can help to prevent the condition at first stage rather and results shown in prevention can be better than the results shown in cure. Read on to know how an ancient practice can help you to prevent hair loss. Rolling over a well known monthly magazine, I came over their special edition, the hair care edition. I am sure that there wont be any copies left of this edition with the publisher as people look o ut for different therapies for a very common problem these days - hair fall. Revisiting the magazine, I thought of sharing this for the web savvy people. Hair condition is directly related with your general health. In fact your hair condition is a direct barometer of your own health. Beautiful hair is truly your crowning glory. The main reasons for hair loss are stress, hormonal disorders, bad eating habits, diseases, drugs, hair dyes, genetic disorders, smoking, etc. Doing yoga and meditation to restrict hair-loss will not only give you healthy hair, but also benefit your whole system. It will improve your all round health physically and mentally also. Yoga will help enhance circulation of blood in the scalp, improve digestion and reduce anxiety and stress too.

Asanas that are beneficial for hair-loss are:

All forward bending asanas enhances blood circulation in the head or the crown region. This in turn nourishes the roots of the hair and as a result one can observe the changes in the hair over a period of time. Here are the few asanas one must try!! 1. Adho Mukha Savasana Downward dog pose, provides good circulation to the head and is good for sinus and common cold also. It is also helpful for mental tiredness, depression and insomnia. 2. Utthanasana

Standing forward pose, helps in reducing fatigue and tiredness. Good in menopause and also improves digestion. 3. Vajrasana It is also called diamond pose. Unlike other asanas it can be done immediately after eating your food. It helps in urinary disorders, weight loss and digestion and also reduces gas in stomach. 4. Apanasana Apana refers to the prana or energy of you digestive tract, that aids in purifying and eliminating toxins. And this pose gives clarity to the mind. It relieves constipation. 5. Pavanmukthasana It reduces gas, and helps digestion. The muscles of lower back are strengthened. It also reduces fat of abdomen and buttocks. 6. Sarvangasana It helps to nourish the thyroid gland, which means healthy function of respiratory, alimentary, genital and nervous system. Beneficial Pranayamas for hair-loss: 1. Kapalbhati Pranayam The brain cells receive more oxygen so it is good for the nervous system, removes toxins from the body and cures obesity, diabetes 2. Bhastrika Pranayam It helps remove excess wind, bile and phlegm in the body and purifies the nervous system; preventing all kinds of diseases in the body. 3. Naadi Shodhan Pranayam It helps to treat heart problems, asthama and arthritis, depression, migrane, stress and eye and ear problems also.

Other things to remember:

Along with doing yoga, looking after your diet is also important. Eating a balanced diet comprising of fresh fruits, green leafy vegetables, pulses, sprouts, cereals and dairy products gives you nutrients important for hair growth. Washing hair with neem water, keeping your hair clean by washing it 3 to 2 times a week, massaging hair with coconut oil, brushing hair regularly is very good for your hair growth. Avoid using any harsh chemicals and many styling products for hair.

In addition to the above one must understand that hair loss in natural process and cannot be reversed, however the process can be restricted or slowed down with the above given tips. Dont let your hair story be a hair raising experience for someone.

How to do surya namaskar

Sun Salutation The Perfect Yoga Workout

If you are pressed for time and looking for a single mantra to stay fit, heres the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy. Surya Namaskar is best done early morning on an empty stomach. Lets begin with these simple yet effective Sun Salutation steps on our way to good health. Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results. Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation, followed by other yoga poses and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.

Step #1: Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the

feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides and as you exhale, bring your palms together in front of the chest in prayer position.

Step #2: Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers How to deepen this yoga stretch? You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backwards.

Step #3: Hasta Padasana (Hand to foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As you exhale completely, bring the hands down to the floor, beside the feet. How to deepen this yoga stretch? You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.

Step #4: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up. How to deepen this yoga stretch? Ensure that the left foot is exactly in between the palms.

Step #5: Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line. How to deepen this yoga stretch? Keep your arms perpendicular to the floor.

Step #6: Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).

Step #7: Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent in this pose, the shoulders away from the ears. Look up. How to deepen this yoga stretch? As you inhale, make a gentle effort to push the chest forward; as youexhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can; do not force.

Step #8: Parvatasana (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/\) posture. How to deepen this yoga stretch?

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.

Step #9: Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee down to the floor, press the hips down and look up. How to deepen this yoga stretch?
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.

Step #10: Hasta Padasana (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.

How to deepen this yoga stretch? Gently straighten the knees and if you can, try and touch your nose to the knees. Keep breathing.

Step #11: Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips slightly outward. How to deepen this yoga stretch? Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backwards.

Step #12: Tadasana

As you exhale, first straighten the body, then bring the arms down. Relax in this position, observe the sensations in your body.

You might also like to read on Sun Salutation Mantras and 11 Tips for better sun salutation for you to make your Sun Salutation practice more effective. Add the attitude of gratitude to your Sun Salutation practice with sun salutation mantras. That's when through Surya Namaskar, you can honor not only the Sun but also the whole Nature. (Honoring the creation brings in a sense of sacredness to your yoga practice.) I stand on my yoga mat, getting ready to start my Sun Salutation practice. My hands are folded in front of my chest, in prayer position. I chant the first mantra for Sun Salutation, my hands go up and then as I recite the second sun salutation mantra, they come down and touch the floor, as if bowing to this higher power the Sun. I have a gentle smile on my face as I carry on with each Sun Salutation (Surya Namaskar) posture and coordinate it with a mantra recital. My whole Surya Namaskar practice turns sacred. This is what mantra chants can do to the Sun Salutation practice, which can otherwise seem like a physical exercise intended to lose weight or stretch and tone the muscles.

Sure, sounds good, you say. But what are Sun Salutation mantras?
Mantras refer to a combination of syllables, sounds, or phrases, which can be chanted or sung. In case of Sun Salutation, they are sung in praise of the Sun. Chanting mantras extends Sun Salutation benefits; it has subtle yet penetrating effects on both mind and body. There are 12 mantras which praise different qualities of Sun and add a profound spiritual touch to the entire practice.

How to chant the Sun Salutation mantras?

The only rule to remember is to chant them with gratefulness. Each sun salutation mantra has a specific meaning, but it is not important to delve into what each mantra means. For instance, Om Bhaanve Namaha means 'one who brings light'. When you recite this mantra, feel a sense of deep gratitude to the Sun for giving us light and making life possible on Earth. Similarly, addressing the Sun as a friend with the chant, Om Mitraaya Namaha, where we look at this glowing ball as our friend.

How to include mantras in Surya Namaskar?

You can either chant the sun salutation mantras verbally or in your mind. Now let's see how you can chant the mantras while doing the Sun Salutation sequence. One set of Sun Salutation comprises two rounds one with the right leg, one with the other. It is ideally recommended to practice 12 sets of Sun Salutation daily. But you can choose your own number, according to what seems comfortable. If you choose to do 6 sets or more, chant one mantra each at the start of every new sequence. Recite the first mantra as you start one set, finish the two rounds in that set and then

start the next set with the second mantra and so on. This way, you would have chanted 12 mantras with 12 sets of Sun Salutation. If you practice less than 12 rounds of Sun Salutation 2 or 4 you can recite one mantra each with every posture in the sequence. This would make it 12 mantras corresponding to 12 poses of Surya Namaskar.
Sun Salutation Pose Pranamasana (Prayer pose) Hastauttanasana (Raised arms pose) Hasta Padasana (Hand to foot pose) Ashwa Sanchalanasana (Equestrian pose) Dandasana (Stick pose) Ashtanga Namaskara (Salute with eight parts or points) Bhujangasana (Cobra pose) Parvatasana (Mountain pose) Ashwa Sanchalanasana (Equestrian pose) Hasta Padasana (Hand to foot pose) Hastauttanasana (Raised arms pose) Tadasana Sun Salutation Mantra Om Mitraaya Namaha Om Ravaye Namaha Om Suryaya Namaha Om Bhaanave Namaha Om Khagaya Namaha Meaning Who is friendly to all The shining one, the radiant one Who is the dispeller of darkness and responsible for bringing activity One who illumines, the bright one Who is all-pervading, one who moves through the sky Giver of nourishment and fulfillment

Om Pooshne Namaha Om Hiranyagarbhaaya Namaha Om Mareechaye Namaha Om Aadityaaya Namaha Om Savitre Namaha Om Aarkaaya Namaha Om Bhaaskaraya Namaha

Who has golden color brilliance The giver of light with infinite number of rays The son of Aditi the cosmic divine Mother One who is responsible for life Worthy of praise and glory Giver of wisdom and cosmic illumination

It is a good idea to chant the sun salutation mantras with the proper intonations. You could learn the correct mantra chanting along with the video. Include these mantras in your daily practice of Surya Namaskar and feel a sense of oneness with the Sun