PRANAYAM : POSTURAL KAPALBHATI FOR DIABETES

PRANAYAM :
POSTURAL KAPALBHATI A PANACEA FOR DIABETES AND ACID PEPTIC DISEASES

Postural kapalbhati is a new innovation of yoga research which explains the therapeutic effect of kapalbhati kriya on adult-onset diabetes Mellitus, gas, indigestion, constipation, and other acid peptic diseases. The origin of this idea has come from the traditional way of doing the kriya and its effect on the human physiological system. Traditionally, during the practice of kapalbhati, the abdominal area contracts and relaxes along with the rate and pace of the breath. The abdominal fat, due to its characteristic of continuous expansion and contraction, stretches out and instead of shaping up, it grows in size and shape.

One more important factor we observe in traditional kapalbhati is that its effect hardly touches the deep internal organs like the kidney and pancreas. More the thickness of the abdominal fat less will be the effect of kapalbhati on the internal organs. Thus, the claim that kapalbhati cures type two diabetes has become a myth.

With this background, let us suppose that instead of flapping action, if the abdomen is contracted at a level where there is no scope for relaxation, at this point kapalbhati kriya will penetrate deep in to the untouched organs like pancreas to give a visible effect on the cure and management of diabetes.

Here comes the concept of POSTURAL KAPAKBHATI. It is nothing but doing the kriya in different selected postures. Suppose, for example, we know that twisting the abdomen is good to initiate secretion of insulin from the islet of the pancreas. There are different twist postures in standing, sitting, prone, and supine state. For kapalbhati we can choose sitting and prone postures because in these two states, the spine is stretched upward and the head position is in tune with gravity.

 One more thing is important here to note that abdomen shape up and belly-flattening will automatically happen when we try to do the kapalbhati kriya keeping the abdomen in a tight position. The idea is to cut that unwanted abdomen bulging into size by simply twisting the style of the practice.

WHY AND HOW TO DO?

All that we need is a round pillow to sit over it with feet touching each other as in butterfly position. The idea is to raise the base of the spine a few inches above the ground. When sitting over a pillow, one can feel like leaning forward and knees touching the ground. Next, press the palms over the knees, right palm over the right knee and left palm over the left knee until you feel a stretch in the area of the lower abdomen. This state of the abdomen is synonymous to uddiyan bandha .

With this position keeping intact we can start kapalbhati kriya at a slow to moderate pace up to three minutes with interim rest. The effect of this action penetrates deep inside the abdominal organs and helps in the management of abdomen fat, gas, constipation, and other related disorders.

One more posture is important in controlling diabetes. This is bhujangasan twist. We can adopt simple bhujangasan with feet apart and twisting to sides. Kapalbhati kriya to be started only when we feel a stretch after the twist. This is the right action which directly communicates with the pancreas and becomes helpful in improving insulin secretion. Please refer to my youtube video for details

PRANAYAM KAPALBHATI

PRANAYAM : KAPALBHATI KRIYA PART ONE

Kapalbhati is basically a breathing exercise. Astanga Yoga prescribes six kriyas such as Neti, Dhauti, Basti, Kapalbhati, Tratak, and Nauli. These sat kriyas are meant for cleaning the internal organs. Neti cleanses the upper respiratory tract, dhauti cleanses the stomach, basti cleanses the intestines, kapalbhati cleanses the lungs, tratak cleanses the eyes and nauli cleanses the internal organs including control of abdominal muscles. In a traditional setup, kriyas are prescribed for beginners to cleanse their systems before they were asked to step into yoga mat.

HOW TO DO

Kapalbhati means shining of the skull. It is through breathing only. In a traditional format, kapalbhati is practiced in a sitting posture either cross-legged or vajrasan. The air is exhaled forcefully through nostrils. Exhalation may either be in both nostrils or through alternate nostrils. In either case, exhalation is active and inhalation is passive. Exhalation is shorter in length in comparison to inhalation. Exhalation is with sound and inhalation is without sound. The ratio between exhalation and inhalation is 1: 3.  The number of rounds of kapalbhati is around 120 per minute. This means one has to do two rounds in one second. Further intensity and length of practice time is more important than practicing kapalbhati by just following others.

HOW TO KNOW THAT YOU ARE DOING RIGHT?

.. The beginners are advised to start at a slow pace with a break after each round of one minute, which is subject to practice for a maximum period of three minutes in a single session. Timing can slowly be increased after regular practice as per the need of the individual practitioner.

.. After the pranayama session is over if the practitioner suffers from headache or feel heaviness in the head region, he needs to modify the Kapal Bhati practice and be guided by the above norms.

.. Patients of hypertension. hyperacidity and insomnia are to be cautious enough to see that the exhaled air is hot to ensure that the system is cooling down which is beneficial for them. In case the expired air is cold, they need to stop kapalbhati and consult.

.. after each round of kapalbhati the beginners/ patients need to observe the breathing behavior just after each round during the rest period. If the breathing slows down and almost ceases to exist, the path is right or else restlessness after the kriya practice may lead to some unknown physical and mental imbalances.

WHY KAPALBHATI

KAPALBHATI

.. Clears the breathing track and thus helpful for those suffering from allergic rhinitis, sinusitis, cough, and cold.

.. Cleanses the lungs and thus is helpful for those suffering from lung diseases including asthma and other lung diseases.

.. Clears the residual volume of the lungs and thus promotes better gas exchange and higher peak expiration flow rate.

.. Improves flow of oxygen to the brain region and help in graceful aging.

.. Improves concentration and eyesight especially for students.

PRANAYAM : NADI SUDHI, THE TOOL FOR STRESS MANAGEMENT

NADI SUDHI PRANAYAM

Nadi sudhi is a balancing Pranayam. It restores and promotes a balance between IDA nadi and PINGLA nadi. IDA flows through the left nostril and PINGLA flows through the right. Each nostril has different functions to perform. During breathing practices and pranayama practices, we find both of our nostrils are open and breath flows through both the nostrils. this is balancing of PRANA. The aim of Nadi Sudhi Pranayam is to restore balance at the cellular level. 

The method of the practice of Nadi Sudhi is simple. Just sit in a comfortable posture with NASIKA MUDRA. Inhale slowly in left nostril with keval kumbhak and exhale slowly in right with keval kumbhak. inhale slowly in right nostril with keval kumbhak and exhale slowly in left with keval kumbhak. this completes one round. One needs to do a minimum of twenty-seven rounds in a single sitting.

BREATH CHARACTERISTICS

Breathing should be slow, steady, continuous, and effortless.
The ratio between inhalation and exhalation should be 1 : 2.

In yoga more attention is given to exhalation or expiration. Why?

All of us know that we have a central nervous system and the autonomic nervous system.

The autonomic nervous system has two branches known as Sympathetic and Parasympathetic.

The sympathetic branch sympathizes with our action whereas the Parasympathetic nervous system restores normalcy.

Think of a situation where you see a  snake. You get an immediate reaction. You decide either to kill or flee. This reaction is supported by our sympathetic nervous system. Tension should have been melted away in minutes after the snake disappear but it is not so. He stays with the thought of the snake for a longer period. This is a stress response. A strong Parasympathetic nervous system will do a job.

Our breathing out is our parasympathetic nervous system for all practical purposes.

Through longer exhalation, we can easily strengthen our parasympathetic branch and manage stress.

Nowadays hypertension, hyperacidity, insomnia, stress, and stress disorders are the epidemics, otherwise called silent killers of the human race.

JUST PRACTICE NADI SUDHI WITH KEVAL KUMBHAK DAILY AND BE FREE FROM THESE EPIDEMICS.

With this background, let us practice Nadi sudhi  with 1:2 ratio starting from 6:12 and slowly improve as per capacity.

YOGA STEPS FOR CERVICAL SPONDYLOSIS AND FROZEN SHOULDER

YOGA THERAPY FOR CERVICAL PAIN AND FROZEN SHOULDER

This is a simple stretch of shoulder joints with steps.

This set is devised for all including SENIOR CITIZENS and excluding the patients with an acute condition

HOW TO DO (follow “ prayaas yoga “ YouTube  page)

Simple spot steps over a soft surface with breath synchronization (inhale while stretching, exhale while bending and twisting)

.. Vertical shoulder stretch

.. Shoulder twist with back touch and massage.
.. Lateral shoulder stretch with shoulder touch.

..  Lateral shoulder stretch with side stretch

.. Shoulder stretch with chest expansion and contraction.

.. Shoulder stretch with bow and arrow pose.

.. Alternate shoulder twist with mid-body twist.

.. Twist with hand swing.

.. Twist with back and shoulder touch and massage.

.. Cooling down with single leg stretches, toe walk and cross over shape eight ( 8).

THERAPEUTIC APPLICATIONS

..  It opens up the shoulder joints and relaxes the adjoining muscles.

.. Relieves neck pain and shoulder pain.

.. It strengthens the calf and hamstring muscles of the legs

.. It is a good substitute for walking.

CONTRAINDICATIONS

..Single leg practices being avoided by old and ailing.

.. To be avoided by patients with acute conditions.

PRACTICE SEQUENCE

FOR FIT AND YOUNG: Yoga steps breathing, yoga steps for heart, Surya Namaskar for stamina up to 54 rounds followed by deep relaxation.

FOR OLD AND AILINGS: Yoga breathings, yoga steps for cervical pain and frozen shoulder and nadisudhi with keval kumbhak.

As we progress, I shall  include practice sets one by one with related photos and videos which will easier to understand and follow.

Shoulder series is optional for those who are having acute shoulder and neck pain.

YOGA STEPS FOR HEART AND LUNGS

YOGA STEPS 2  

This section of yoga steps aims at improving the full vital capacity of lungs and the strength of the heart muscles. The system learns to live with the least oxygen, which is considered to play a key role in anti-aging.

HOW TO DO

Choose a soft surface and step over it as we do in spot jogging. Move freely and breathe freely for some time. This is warm-up before we start.

STEP 1

Count the steps while breathing out with interim rest. If you can step 16 times in a single exhalation, you need to step 16 more times with the normal breath. Counting should be moderately loud with mouth open. Repeat up to a maximum of four sets. If we calculate, one can be able to cover128 steps to start with.

STEP 2

It is exactly the same as STEP1 except that you have to cover 20 steps in a single exhalation. If one is able to complete four sets, the total number of steps will be 160.

STEP3

Same as STEP1 except that you need to cover 24 steps in a single exhalation and a total of 192 steps. Please remember that there should be no gap between stages. It is nonstop and continuous. The speed of the steps will slowly pick up as we proceed to the next step.

STEP 4

Number of steps per exhalation is 28 and total no. of steps in four stages is 224.

STEP5

The number of steps in a single exhalation is 32 and total no. of steps in four stages is 256.

STEP6

The number of steps in a single exhalation is 40 and total no. of steps in four stages is 320.

STEP7

The number of steps in a single exhalation is 48 and total no. of steps in four stages is 384

In the end, to restore and relax, slightly bend forward with palms resting over the thighs and exhale through the mouth for six to nine rounds.

CONTRAINDICATIONS

 This section of YOGA STEPS is applicable to all EXCEPT acute patients with immediate onset of symptoms like pain, fever, acute respiratory congestion, a broken bone, heart disease,  women during their monthly cycle, fatigue, and those who cannot stand and walk.

BENEFITS

1...      It improves the full vital capacity of the lungs.

2. ..     Counting will prolong the breathing out time and oxygen distribution will be at its optimum level.

3. ..     Heart rate stability restores during the rest period.

4. ..     Yoga steps will help build our calf muscles which are considered as the second heart of human beings.

YOGA STEPS FOR PAIN MANAGEMENT

YOGA LESSON 2

YOGA THERAPY: YOGA STEPS

The human race has learned either to stand or walk and run.

We have never thought that we can ever walk back, walk on toes, jog on toes and heels and run on a jig jag track.

Yoga therapy is based on the theory of complementary. Recently it has been established that the patients of knee pain and back pain are getting their situation aggravated only by walking to the front. And if they walk back the pain is relieved. This is due to the unique skeletal structure of human beings which is different from animals. Walking backward and walking zig-zag relieves joint pain and back pain.

Second, most of us suffer from overweight with abdomen bulging to front. No doubt, this is an imbalance between food intake and work metabolism. But the abdomen can easily be shaped up through our standing and walking habits. Just stand and walk on toes, you will find your abdomen is slowly getting back to shape.

Third, ladies who use high heel shoes need to press their heels to the ground while standing and walking.

Fourth, Generally, we walk straight and never thought of zig-zag movement as we did in Kho-Kho during our teens. Nobody knows that this movement only can cure high BP, Diabetes hyperacidity, insomnia, and many more.

All these moves are there on yoga steps.

Yoga steps with breathings is a substitute for walking up to two km a day.