Basic Breathing - Kapalabhati

Article #2 - Kapalabhati (skull shining)

Pranayama (yoga breathing) greatly revitalizes the body, moderates emotions and cultivates mental clarity. Yoga breathing in general should be performed sitting down with the spine, neck and head in a straight line for example in lotus pose or even just simply cross legged. This helps to facilitate the flow of prana and allows space for expansion of the lungs. 

Kapalabhati is considered the backbone of pranayamas. It is best to begin your basic set of asanas(poses) with Kapalabhati breathing.

Let's explore what Kapalabhati is all about shall we? 

Here are some interesting facts.

• Kapalabhati is one of the 6 kriyas (purification practices)
• Kapalabhati involves deliberate fast breathing using the abdominal muscles and not the chest. Each Kapalabhati breath is short, rapid and strong.
• The forced exhalation rids the lower lungs of stale air, making way for a fresh intake of oxygen-rich air
• Kapalabhati cleanses the entire respiratory system
• Direct translation of Kapalabhati is "skull shining" and indeed, Kapalabhati helps clear the mind and improve on overall concentration
• Kapalabhati consists of a series of exhalations and inhalations, followed by a retention of breath.
• To exhale : Contract the abdominal muscles sharply, raising the diaphragm forcing out the air out of the lungs. Exhalation should be brief, active and audible.
• To inhale : Relax the muscles, allowing the lungs to fill with air. Inhalation should be longer, passive and silent.
• The repetitive movement of the diaphragm tones the stomach, heart and liver
• Begin Kapalabhati with 3 rounds of 20 pumpings. Gradually, work your way up to rounds of 60.

Sound rather confusing?
Do check out this very informational video

She guides us step-by-step on how to perform Kapalabhati

source : The book of yoga - the complete step-by-step guide by Lucy Lidell

Shavasana - Just One More Breath

Article #1 - Shavasana 

What a fancy name for ‘sleeping’!” - That was my very first thought when I was introduced to the Shavasana pose at the end of my maiden yoga attempt a year ago. The instructor shut all the lights and played the sound of waves on the CD player. I dozed off. [Note: Shavasana is not meant for sleeping] I will never forget that 10 precious minutes. It felt like a visit to heaven because during that time, I had severe sleeping problems.

Being ignorant about Yoga then, I thought it was the sound of waves that did the trick! I immediately asked the instructor to burn me a copy! Well, I learnt better soon enough. I now know that after doing yoga, the mind is more inclined to go into a more relaxed and meditative state. Upon google-ing, I found that Shavasana helps decrese blood pressure, muscle tension and fatigue. No wonder I fell asleep.

"The biggest bonus of all is that it helps reduce general anxiety, an issue that has been troubling me for ages."

I was most excited to know that this yoga pose improves concentration and self-confidence. The biggest bonus of all is that it helps reduce general anxiety, an issue that has been troubling me for ages. Shavasana is not just a time to relax the body, but a quiet time for the mind to remain alert, yet relaxed. 

"When it was time for Shavasana, I basically ‘collapsed’ on the floor. Suddenly, I felt a tear dropped at the side of my ear, but I wasn’t sobbing."

I will never forget my first enlightening Shavasana experience. It was during my first ‘serious’ yoga session. I was terribly unfit back then and had to try real hard to keep up with the other more experienced practitioners. When it was time for Shavasana, I basically ‘collapsed’ on the floor. Suddenly, I felt a tear dropped at the side of my ear, but I wasn’t sobbing. 

"I could see what was causing my unhappiness and what I needed to do to move on and be kinder to myself."

I realised that I was releasing negative energy; pent-up sorrow which I didn’t even knew I had. I had a mental image of a lost little girl at the bus stop. I saw the situation that I was in back then clearly. I could see what was causing my unhappiness and what I needed to do to move on and be kinder to myself. 

When it was time to get up, I was relieved that it was just two very isolated tears that had fallen and my eyes were hardly affected. My sweat definitely had stolen the thunder. 

Now I know that Shavasana is an ideal time to develop my ability to feel my energy (prana). The posture rejuvenated my body, mind and spirit; hence I had the moment of clarity. 

Every now and then, I do get mental images when I’m at Shavasana pose. I treasure them deeply because they give me clarity and peace; two very rare state that I’m usually in. 

So, don’t ever miss a Shavasana pose!