Yoga - Three Reasons You Should Not Do Kapalabhati Pranayama

Kapalabhati - (Frontal Brain Cleansing Breathing)

'Kapal' in Sanskrit language means 'Forehead', and 'Bhati' means 'Light'. Practicing Kapalabhati on regular basis brings a state of light and clarity to the frontal region of the brain with the inner radiance. Kapalabhati is a highly energizing abdominal breathing exercise.

In Kapalabhati Pranayama, the inhalation is slow and passive and require only releasing tension in the abdominal wall. On the other hand, the exhalation is active, sharp and vigorous. Normally exhalation takes one fourth of the time of inhalation. Quick exhalation and natural inhalation follows each other.

The breathing exercise activates and invigorates the liver, spleen and the abdominal muscles. It balances and strengthens the nervous system, tones the digestive organs and improves digestion. It develops strength and stamina and it teaches to coordinate the abdominal muscles.

Kapalabhati Pranayama is especially effective in lowering carbon dioxide (CO2) in the lower parts of the lungs. It cleanses the lungs and entire respiratory system. The blood is purified and body gets an increased supply of oxygen to all cells.

On a mental level it energizes and prepares the mind for meditation, it removes sleepiness and removes sensory distraction from the mind.

Kapalabhati should be practiced on an empty stomach, three to four hours after a meal. It is best to practice it after asanas and before meditation.

Note: If you start experiencing any pain or dizziness, stop the practice immediately.

The Kapalabhati Breathing has tremendous benefits to a practitioner. However, there are some health conditions in which this breathing technique should not be practiced.

Three important reasons not to do Kapalabhati Pranayama:

1) If you have High blood pressure, do not practice this pranayama.

2) Anyone suffering from heart disease should not attempt Kapalabhati.

3) In case of Hernia avoid doing this breathing exercise.

Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this breathing technique for you. It is best to perform this breathing exercise in presence of a qualified yoga teacher.

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.

Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.

For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html

Yoga: Three reasons you should not do Yoga posture - Half Moon

The Half Moon - (Ardha Chandrasana)

'Chandra' in a Sanskrit language means moon, and 'Ardha' means half, and as the posture resembles the half moon, hence the name.

The Half Moon posture tones the lower region of the spine and the nerves connected with the leg muscles. It is highly effective for strengthening the legs, buttocks, abdomen, knees and the ankles. The leg strength is gained from balancing on one leg.

The Ardha Chandrasana stretches the groins, hamstrings, calves, shoulders, chest, and the spine. It improves coordination and sense of balance. It helps relieve stress and improves digestion.

You are not ready for the Half Moon posture if your body and top shoulder are dropping forward. Use a support (at first use a chair, then once you are comfortable with the chair use a box that is lower than the chair), until your body is strengthens enough to hold a beautiful and straight Half-Moon posture.

When you are ready to reach down and up simultaneously, you will reintegrate parts that feel separate from the whole and recognize that the body is a whole made of parts that are all aware of each other.

Note: If you have any neck problems, do not turn your head to look upward; continue looking straight ahead.

Although the Half Moon posture has many benefits, in some health conditions it should not be practiced.

Three important reasons not to do Half Moon posture:

1) Do not practice this posture if you have hips injuries.

2) If you have low blood pressure, avoid this posture.

3) In case of shoulder injury do not attempt this posture.

Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this posture for you. It is best to perform this yoga posture in presence of a qualified yoga teacher.

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.

Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.

For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html

Yoga: Three Reasons You Should Not Do Yoga Posture - Crow

The Crow - (Kakasana, sometimes called Bakasana)

"Kaka" means crow (a large black bird with a loud cry) and "Baka" means crane (a tall water bird with very long legs). The body in this pose resembles that of a bird, thus the names, crane or crow.

The Crow is a moderate inverted balancing posture, which builds strength in the upper extremities (arms, forearms, elbow joints, hands, wrists, clavicle, and scapula) and gives you the confidence to begin work with the Headstand and the Handstand. The Crow requires courage (to risk falling on your nose) and hip flexibility (to bring the thighs alongside the chest).

The Crow is one of the yoga poses that actually looks a lot harder than it really is and it requires much more coordination, concentration and awareness than the muscular strength in the upper arms.

As you hold this asana the chest is immobilized so that you can only breathe abdominally. Remember to keep your attention on the breath because this asana brings the habit of holding the breath as you focus on the balancing act.

This asana reinforces the arm, shoulder and abdominal muscles, wrists and the upper torso. It stretches and lubricates the joints, tendons and ligaments of the upper body. It tones the abdominal organs and opens the groins.

The Crow pose increases both physical and mental balance, concentration and tranquility. It balances the nervous system, brings lightness to the body and prepares the mind for meditation.

Although the Crow pose gives us tremendous benefits for the mind and the body, in some health conditions this pose is not safe to be performed.

Three important reasons not to do Crow:

1) Do not practice this pose if you have a carpal tunnel syndrome

(It is compression of the median nerve at the wrist, which may result in numbness, tingling, weakness, or muscle atrophy in the hand and fingers. The disease typically affects the thumb, index, and middle fingers and is often particularly troublesome at night).

2) In any stage of pregnancy do not attempt this pose.

3) If you have high blood pressure, avoid this asana.

Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.

Mr. Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.

For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html

Three Yoga Postures to Reduce or Eliminate Back Pain

As teachers, each of us learned the differences of main Yoga styles before we began teaching. At every Yoga teacher training, it should be noted that these differences can help, or hurt, one's back. Therapeutic, restorative, and gentle Yoga are labels that give students assurance that you care for their wellbeing.

If a student has a pre-existing back injury, he or she should seek out a therapeutic Yoga class that is gentle and taught by a compassionate teacher. A student, with a pre-existing back injury, is playing with a "time bomb" in a vigorous style, run by a drill sergeant, with no clue about precautions, modifications, or compassion.

Eliminating back pain is one of the greatest reasons why people choose to practice Hatha Yoga. Yoga can truly serve as a therapeutic exercise in relieving tension and stress from the back muscles. There are all sorts of Yoga poses that one can learn, which will help eliminate or reduce back pain. Before practicing Yoga poses, new students should seek professional guidance, do diligent research, and perform a proper warm-up before practicing the following postures.

Setu Bandha Sarvangasana

First, one of the most common Yoga poses (asanas) to learn is the pelvic tilt (Bridge Pose). The pelvic tilt will help a person to build strength in the lower abdomen, so that stress is relieved from the upper back muscles. In addition, a pelvic tilt will help a person to develop stronger support in the lower and middle back region, as well as the sacroiliac joint. This is one of the foundational Hatha Yoga poses that is great for any person, who has suffered from back problems, as a result of poor posture.

To start, a person will lay on the floor with his or her knees bent. Then, a person needs to exhale and slowly lift his or her pelvis to the air. As one is lifting the pelvis toward the air, a person needs to exhale to release the stress of the movement. While doing this exercise, it is recommended that a person try to be aware of how the tension feels in the hip joints and any pain that may be created. A person should try to do this exercise slowly, and with knees at hip-width apart.

Uttanasana

The standing forward bend is another popular Yoga posture for reducing and eliminating back pain. The key with this therapeutic Yoga exercise is to remember to bend at the hips. A person needs to slowly raise his or her arms to the sky and then reach forward.

One should let gravity do the work, and cautiously reach toward the ground, without pain. One should remember to bend the knees or use Yoga props if his or her leg and back muscles are not flexible enough to support this sort of Yoga pose.

Trikonasana

The triangle pose is a more complex type of Yoga posture, which works powerfully to eliminate back pain. This pose entails leaning to the side, and then raising one's arm up to the sky. A student could use a Yoga block to balance his or her arm on the other side. A student should also try to bend at the hip joint when doing this exercise. The many therapeutic benefits of Trikonasa variations for the spine, back, hips, internal organs, and emotional health are worthy of a book. Trikonasa encompasses a family of similar asanas, when you consider the variations in styles, revolved triangles, gate variations, and side angle variations.

Overall, these are some of the best Yoga postures a person can do for eliminating back pain. However, each student is a different person, with unique problems. Consultation with one's family physician should be recommended, at all times, prior to entering a therapeutic Yoga practice for back pain.

Yoga teachers should have systems in place to know who has pre-existing back problems. No student should be admitted without filling out an informed consent form. On this form, students help themselves, by reading that there are risks in Yoga practice, and by making the teacher aware of any health problems they have.

If a new student refuses to fill out the form and sign a release, this is not a problem. However, do not admit him or her to class. Our guarantee is that we will not put students at risk. If a new student is going to put you at risk of being accused of negligence; why would you admit him or her to your class?

c Copyright 2011 - Aura Wellness Center - Publications Division

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

Yoga: Three Reasons You Should Not Do Yoga Posture - Monkey Pose (the Split)

The Split - (Hanumanasana or Monkey Pose)

Be patient! It usually takes a long time to master this posture.

Hanumanasana is dedicated to Hanuman, a powerful monkey-faced God from India's great epic, the 'Ramayana' and his famous leap across the sea from the southern tip of India to the island of Sri Lanka to rescue Sita, the Rama's wife. Hanuman is known for his devotion to Lord Rama, the seventh incarnation of Vishnu and this pose honors that devotion.

Commonly referred to as the split, Hanumanasana, is one of the most challenging poses in Hatha yoga practice, because it demands two seemingly opposite actions in the pelvis. While one leg is moving in a forward direction, the other leg is moving backwards. Although it may appear that flexibility is the main requirement to perform the split, strength is a necessity in mastering this position safely.

The Split tones the leg muscles and improves flexibility and blood circulation in the legs and hips. It massages the abdominal organs and tones the reproductive system.

Be careful! This posture is an intense hamstring stretch. Only come down as far as is comfortable. Practice this posture on a bare floor without a sticky mat.

The excellent preparation for the full split posture is to begin in a basic lunge and then shift the hips back, until the front leg is straight and the back leg is bent. Then try to shift forward and back, in and out of the lunge, until the two actions begin to feel complementary. At this point you can slide the front leg and back leg as straight as possible, approaching the full split pose.

When both actions are equal, the pose becomes grounded and balanced.

The Split gives many wonderful benefits when practiced safely and patiently. However, in same health conditions the Split posture is not recommended to perform.

Three important reasons not to do the Split:

1) In case of dislocation of a hip do not attempt this posture.

2) Anyone suffering from slipped disc and sciatica should avoid this posture.

3) If you are suffering from groin or hamstring injuries do not do this posture.

Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you. The reader of this article should exercise all precautions before deciding to attempt this posture and the responsibility lies solely with the reader and not with the site or the writer.

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.

Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.

For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com/ and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html