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Kapalbhati Pranayama - Benefits, How to Do It, and Precautions
Yoga originated in ancient India and has been a part of our culture since then. It is a set of physical, spiritual, and mental exercises that are practised for our well-being. It has now become popular as a form of physical exercise in the west, too. Yoga reduces stress and promotes good physical health and mental well-being. Kapalbhati Pranayam or Pranayama is a popular yoga asana. Read on to know all about it.
What is Kapalbhati Pranayama?
Kapalbhati Pranayam is a type of breathing exercise which promotes overall well-being and good health. ‘Kapalbhati’ means ‘shining forehead’ in Sanskrit and ‘Pranayam’ means ‘breathing exercise’. It is named so because practising Kapalbhati is said to improve mental health and intellect. It is a yoga technique where you sit in a particular pose and do breathing exercises.
Types of Kapalbhati Pranayama
There are 3 types of Kapalbhati Pranayam:
1. Vatakrama
In this type of Kapalbhati Pranayama, we sit cross-legged on the floor and breathe. In this form of Pranayama, your inhalation should be passive and exhalation active.
2. Vyutkrama
In this Kapalbhati technique, you need to sniff in water in through your nostrils, let it go into your mouth and then spit it out.
3. Sheetkrama
This Kapalbhati technique is the opposite of the Vyutkrama. You take water in through your mouth and expel it via your nostrils.
Amazing Benefits of Practising Kapalbhati Pranayama
Kapalbhati has numerous benefits for your body and mind. Some of them are as follows:
Practising Kapalbhati Pranayama can soothe your eyes and remove dark circles under your eyes.
It de-stresses you and brightens your mind.
It gets rid of heartburn, acidity, and gas.
It increases the capacity of your lungs and makes them strong.
Improves concentration and memory.
It can cure asthma and wheezing.
It alleviates sinusitis.
It stops hair loss and prevents premature greying of hair.
It prevents depression and boosts production of endorphins, making you feel positive.
It improves the health of your skin and gives you a radiant glow.
This yoga asana helps improves blood circulation.
It aids in digestion.
Practising this asana is known to improve the metabolic rate of the body, thus helping in weight-loss.
It removes toxins and wastes from your body by generating heat and dissolving them.
This yoga asana can also improve the functioning of your kidneys and liver.
It lowers blood sugar by stimulating the pancreas.
It strengthens bones by causing an increase in your body’s calcium levels.
It can cure uterine fibroids.
It Increases your body’s energy level.
It can cure acne and treat varicose veins.
It slows down your body’s ageing process.
Practising this yoga asana can also cure insomnia.
It can regularise women’s menstrual cycles and prevent menstrual cramps.
1. Benefits for Health
Kapalbhati has numerous health benefits and can remedy various ailments.
The benefits for Kapalbhati for diabetes include lowering of blood sugar by stimulating the pancreas to produce sufficient insulin and reduction of stress, which is a significant barrier to effective blood sugar control.
The benefits of Kapalbhati for weight loss include reducing abdominal fat, toning abdominal muscles, and increasing core abdominal strength. Kapalbhati thus helps in fighting obesity.
Practising Kapalbhati regularly can also provide relief from constipation. This is a problem for many people across all age groups. Bad eating habits, not staying hydrated, and other health conditions cause constipation. Practising Kapalbhati can alleviate constipation and doing this for 3 to 5 minutes every day can remedy constipation within one week.
Kapalbhati Pranayama can improve your immune system and your ability to fight disease-causing microbes.
2. Benefits for Brain/Mind
The benefits of Kapalbhati for the brain and mind include:
It can help stimulate your nerves, energise your brain, and de-clutter your mind.
Kapalbhati Pranayama can calm your mind and provide you with a sense of balance.
It can also improve your memory and help you concentrate better.
3. Benefits for Skin
The benefits of Kapalbhati for skin include:
It can prevent and even cure acne if done correctly.
It can help in eliminating toxins from the body and slow ageing.
It can clear clogged skin pores, thus clarifying the skin and giving your face a luminous glow.
4. Benefits for Hair
The benefits of Kapalbhati breathing for healthy hair are:
It prevents hair loss by increasing the blood flow to the scalp and strengthening the hair roots.
Kapalbhati exercise also prevents premature greying of hair.
How to Do Kapalbhati Pranayama
Kapalbhati is really simple to learn and practice. Any certified yoga expert can teach you how to practice this breathing technique. The steps to do Kapalbhati pranayama are as follows:
1. Posture
Sit cross-legged on the floor. Place your hands on your knees with your palms facing upwards. Now fold your index fingers of both the hands such that their tips touch the tips of your thumbs.
2. Inhale
Inhale deeply and calmly with both nostrils the until your lungs are filled with air. Focus on your abdominal region while doing this.
3. Exhale
Pull in your stomach such that you bring your navel as close as possible to your spine. You can place your right hand on your abdomen to feel the muscles contracting. Now relax from this contraction and exhale rapidly and forcefully in a short burst and follow this up with an automatic, immediate inhalation. As you release your abdomen, you will be able to feel your lungs filling up with air.
4. Repeat and Meditate
Repeat this breathing exercise 20 times. Rest for a while after this in the same pose and meditate silently. You can do another round after resting for five to ten minutes.
Side Effects of Doing Kapalbhati
Although Kapalbhati has many benefits, it can have certain side effects too in some people, and therefore, you should consult a yoga expert and your doctor before performing Kapalbhati. Some of the side effects that may be caused by Kapalbhati are:
It can cause a hernia and high blood pressure.
It can make you nauseated.
You may have a headache after doing this Pranayama.
It may make your mouth to become dry.
It may cause increased salivation and sweating.
What Precautions Should Be Taken while Doing Kapalbhati Pranayama?
Kapalbhati pranayama rejuvenates and heals both the body and mind. This breathing exercise has the power to cure several ailments. However, this yoga technique should be practised with care, and there are several precautions that you must take while doing Kapalbhati:
If you are a beginner and are aged 40 or above, you must do one exhalation stroke per second when performing Kapalbhati pranayama. Younger people can do two exhalation strokes per second. If you have been doing Kapalbhati for at least a year, and are younger than 40, you can attempt more than two strokes per second.
It is ideal to practice Kapalbhati early in the morning on an empty stomach.
Do not attempt Kapalbhati without learning how it is done. First get a health check-up done to ensure that you are fit enough to practice Kapalbhati. After you get the go-ahead from your doctor, learn the technique from a certified yoga expert and practitioner.
Avoid doing Kapalbhati if you have your menstrual period. Pregnant women should also avoid doing Kapalbhati as forcefully contracting the abdominal muscles can harm the unborn baby.
If you suffer from heart diseases, exhale really slow.
People who have high blood pressure should not increase their rate of Kapalbhati. Stick with a lower rate, like one stroke per second.
Kapalbhati may aggravate ulcers. So if you have ulcers, be careful while practising the technique and check with your doctor as well as your yoga teacher whether it is safe for you.
If you have a slipped disc, you should not do Kapalbhati. People who have stents placed in their blood vessels should also avoid doing Kapalbhati pranayama.
People suffering from respiratory problems like asthma, wheezing or bronchitis should be careful while doing the breathing exercises.
Before practising Kapalbhati, you should learn basic pranayama techniques and become proficient in them. This is because Kapalbhati is an advanced pranayama technique and trying this without proper knowledge can do more harm than good.
FAQ's
Here are the answers to the most frequently asked questions about Kapalbhati Pranayam:
1. Can I Practice Kapalbhati Pranayama Before or After a Run?
Yes, Kapalbhati Pranayama can be practised both before and after a run. However, the best time to practice this yogic technique is on an empty stomach early in the morning.
2. Is it Okay to Eat Immediately After Doing Kapalbhati Pranayama?
You should wait for at least half an hour after a Kapalbhati Pranayama session before you eat food. Kapalbhati uses the breathing techniques to generate energy in your body, and eating immediately after this will cause that energy to get used up for digesting the food that you consumed.
Kapalbhati Pranayama is rapidly becoming well-known as the yoga technique to alleviate numerous ailments and bestow excellent physical and mental health. It is simple, easy to learn, and does not require too much time or any equipment to practice. So go ahead and try Kapalbhati Pranayama for your physical and mental well-being. Make sure you check with both your doctor and your yoga teacher before starting Kapalbhati if you have any health conditions.
Also Read: How to Improve Digestion Through Yoga Read more
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Sridevi's Beauty and Fitness Secret Is The Perfect Route To Happiness
She once ruled the silver screen and still takes her stardom wherever she goes. Looking fab at over 50, Sridevi has a big secret behind her time-defying beauty and amazing body...
A superstar and a proud mother of two lovely daughters, Sridevi has it in her to charm her audience. She just seems to look more beautiful as the years pass by. to power yoga. Her customised fitness and beauty tips have worked wonders for her and guess what, also sound doable!
Here's Sridevi's Beauty and Fitness Secret...
"I believe in eating the right food and at the right time, doing yoga and having lots of water; and I follow this regularly.
I play outdoor games with my children like tennis, and I try to be regular with my power yoga.
I also make it a point to go jogging with my daughter."
There you have it! Lots of water, plenty of yoga and exercise and a glass of fresh fruit juice is how Sridevi maintains her glowing complexion and fabulous body. In between morning jogs, gym workouts and tennis sessions, she’s devoted to the power of yoga. With the help of yoga veteran, Manish Tiwari, Sridevi has been practicing this ancient discipline for more than five years now. She combines it with cardio exercises and keeps up her daily fitness regimen five days a week.
This International Yoga Day, why don't you take a leaf out of her book and embrace your own beauty. Use this 10 minute yoga starter guide and we promise you’ll look and feel better in no time!
Sridevi’s Diet Plan
Sridevi starts her day with two glasses of warm water infused with lemon and honey and follows up with herbal tea. In fact, she never goes without green tea bags in her handbag! For breakfast, she has a bowl of oatmeal or muesli with dry fruits, honey and skimmed milk, followed by fresh vegetable juice. Fresh green salads and dal are her staple lunch diet, sometimes accompanied by smoked or grilled salmon, tofu and feta cheese. Dinner usually consists of soups or curried vegetables with rotis. Apart from these, she snacks every two hours on whole fruits, peanuts and goats’ cheese with multi-grain crackers. Her only weakness is dark chocolate. Now, that's totally understandable!
If you too are planning to switch to a healthier diet - congratulations! This quick guide on what Bollywood Moms eat for breakfast can help you get started. Tried and tested is always better, right?
Sridevi’s Beauty Tips
[caption id="" align="aligncenter" width="330"] Source: http://www.filmitadka.in/[/caption]
True beauty is when you’re glowing with happiness, says the gorgeous screen siren. Just what exactly makes her glow with happiness? Sridevi’s beauty regimen includes regular head and hair oil massages that are responsible for her thick and lustrous tresses. She stays away from hair treatments, preferring to keep things natural. She doesn’t dye her hair with different colours either. Regular spa sessions and fruit face packs have helped her keep her skin glowing and youthful. Indeed, she continues to mesmerize us even now. Check out Sridevi's holiday pictures with the family here - they instantly cheer you up!
Sridevi’s Make-Up Tips
Sridevi has a few helpful tips to offer when it comes to make-up. Not one to overdo it with cosmetics, she always keeps it low-key and strongly recommends removing all traces of make-up before going to bed. What she does swear by is glycerin and rose water for her face, which she’s used ever since the launch of her career. She loves experimenting with different shades of lipsticks but never goes overboard with it. The highlight of her beautiful look is her eyes, which she lays more emphasis on by using kajal and black eye shadow for a smoky look.
For Sridevi, beauty and fitness stem from being happy, content and adhering to a daily session of yoga. Her relationship with yoga has become her biggest asset and allows her to keep calm, fit and healthy. Now that's truly inspiring! Read more
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Why Solo Trips are Good for You...and Your Marriage!
Most couples don’t like travelling apart. More likely, they don’t see the point in travelling apart. Some even ask “what is solo travel?” Well, solo travel even after marriage can be the most liberating way to enjoy a destination on your own terms!
Sometimes, travelling on your own is not just an option but a necessity! A little away time from each other is, in fact, the secret to a happy and healthy marriage. If you're wondering, why solo trips are good for you and your marriage, take one to find out!
The Perks of Travelling Solo
1. You Can Choose Your Own Destination
A difference in destination is sure to crop up when you and your husband are planning a vacation. He might crave the outdoors and want to go on a hiking or camping trip. You, on the other hand, might crave a trip to the countryside with its cottages and farms where you prefer to curl up in front of the fireplace. Why sacrifice your choice of holiday destination for another, especially if you only get to travel once in a while? There, being a solo traveller suddenly sounds like a good proposition, right?
2. Your Time is Your Own
Women travelling solo don’t have the distractions of family and children where her holiday is anything but that. Why not have a week of solitude where you have the freedom to chalk out your own schedule? You don’t even have to stick to a schedule as your time is your own. Just imagine not having to get up when everyone else does! You can sleep when you want, eat what you want, go wherever you want or just curl up and read a book. Let the solitude be your reward.
3. Distance Makes The Heart Grow Fonder
Yes, this really is true! Time apart only succeeds in pulling a couple closer. In fact, a solo trip actually creates longing and yearning for your partner after a few days. What could be a more relaxing idea to keep love alive and fresh? You'll come back to make a fresh start and realize anew just why you love your husband so much.
4. "Me" Time
Too much of anything is bad - even being constantly stuck to each other as a couple! When the feeling of being stifled takes over, you know it’s time for a solo travel experience. It gives you the chance to unwind and relax from the pressures of being married. Let your husband take a solo vacation too. Alone time is important if you want your marriage to stay healthy.
There's no denying that travelling together is fun. But solo travel and marriage do go hand in hand contrary to popular opinion. If you are too wrapped up in everyday life and tend to take each for granted, take a vacation on your own and reflect on your years of marriage. Get packing! Read more
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Stay-at-home Mom? Weight Loss Is Harder!
In between all the running around tending to your baby and the house, you'd think that pregnancy weight would disappear in a jiffy. Not so! There can be other things at play. Learn weight loss tips for stay-at-home moms and discover how to tackle the bulge.
As if losing weight in general isn’t hard enough, post-pregnancy weight can seem even tougher to shed. You’re up all day getting chores done, changing an endless stream of diapers, and running errands. But that weight just doesn’t go. What are you doing wrong? Will you ever get back a svelte figure?
Reasons Why Stay-at-home Moms Can't Lose Weight
The struggles of a stay at home mom are many, and weight-loss is one of the bigger ones. However, before you give up and make-up your mind that 'a stay at home mom cant lose weight', we invite you to take a look at these common reasons behind stay at home moms not losing weight.
Snacking
The occasional snack, even a daily snack, is okay. What’s not is snacking frequently and on unhealthy food. As a stay-at-home mom, you’re incredibly busy and can find it hard to make time to sit down and eat proper meals. The fact is, if you don’t eat healthy and on time, you could find yourself inadvertently gaining weight.
You Sample a Little too Much!
Sampling during cooking is one of the few joys of preparing food. However, it’s easy to forget to stop especially when you’re making something sumptuous. The next time you’re cooking, remind yourself not to snack. You can have a fruit or a small bowl of nuts to tide you over.
You Eat What the Kids Eat
Kids can burn calories pretty fast what with all the running and playing. You can’t, however, which means you need to stop yourself from eating what they eat. Try to prepare different, ‘adult-friendly’ dishes for you and your husband if the little ones want to eat cheesy pasta or a club sandwich.
A Guide to Stay-at-home Mom's Exercise and Weight Loss
Chuck Processed, Empty-Calorie Food
A pack of chips or bacon is fine just as long as you don’t overdo it. If you want to keep your weight in check, focus on eating healthier options like mashed potatoes with low-fat dressing and yummy steamed veggies with just a dash of butter. Yum!
Monitor Portions
Healthy food can sometimes take on an unhealthy aspect if you eat too much of it. If you’re guilty of overeating, stop. Check portions to keep your weight down. Instead of a plate piled high with food, eat small meals spaced out over four or five times a day. This increases your metabolism and helps your body digest food better.
Keep yourself Stimulated
You may not have a lot of time to indulge in your favourite hobbies or go out partying, but that doesn’t mean you shouldn’t keep yourself stimulated. Boredom can lead to eating that can lead to weight gain - NOT what you want when trying to figure out how to reduce weight at home! If you stay occupied, you’re less likely to reach out for a snack.
Exercise
Unsurprisingly, exercise helps keep weight down. Even if you can’t make it to the gym for 30 minutes straight of exercise, even 15 minutes in the morning of a brisk walk, a jog, a run or skipping rope can become good exercises for stay at home moms. Just try to keep the intensity of the activity moderate to high.
Don’t focus solely on losing weight. Concentrate on leading a healthy lifestyle. Eating healthy, controlling portions and working out can get you the result you desire. Read more
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Dr Ghouse has added a new answer
Trying To Conceive
6 hours ago
Q. #AskTheExpert hello dr.
baby planning kar rhi kuch tips btayiye conceive ho jaye
Dr Ghouse
Paediatrician
6 hours ago
A. it's a natural process ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
4 hours ago
Q. when baby is kick? I'm 13 weeks pregnant
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
4 hours ago
A. during first pregnancy you may feel the baby movements after 24 to 25 weeks of pregnancy and till then only mild flatters may be felt but which you may not be feeling if you are doing some work
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
4 hours ago
Q. I’m in my 31 week 1 day of pregnancy. What will be my delivery date??
As I have low lying placenta with grade 1 maturity.
Dr Ghouse
Paediatrician
3 hours ago
A. you had to correlate is ultrasound examination. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Expecting Mom due in 2 months
4 hours ago
Q. My hemoglobin is 6.4 from 28 weeks of pregnancy. Now I’m 31 weeks pregnant. What should I do?
Rashmi
Mom of a 9 yr 7 m old girl
3 hours ago
A. Haven’t when you having some kind of iron supplement because they’re very good during the time of pregnancy if you are not having one you need to start with and whatever tabs you take you should just take it with any good juice specially pomegranate juice that’s going to help in doubling the impact of the medicine that you’re taking secondly try and include more of Iron which diet like spinach broccoli beetroot pomegranate black rice sweet potato these things are exceptionally healthy for you to consume
Rashmi has added a new answer
Expecting Mom due in 2 months
3 hours ago
Q. This is my cbc report
Rashmi
Mom of a 9 yr 7 m old girl
3 hours ago
A. No there is nothing visible on my wall so I can really really cannot help you can you please repose the question once again providing all the necessary details as once I’m certain what are you talking about what’s mentioned in the report according to that I can provide you proper help on your question
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
1 hour ago
Q. #asktheexpert
now I'm 24 weeks. Sometimes I'm feeling pain in my thigh.
Dr Sameer awadhiya
Paediatrician
1 hour ago
A. For thegh query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Onlfine consultation can also be taken and the expert will give you the proper answer .
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