Yog gurus particularly Baba Ramdev have extensively advertised the use of Anulom Vilom and Kapalbhati for weight loss and multiple health benefits.
Controlling your body weight is perhaps one of the most important habits that you should implement in your life.
Various medical health studies have shown the strong correlation between living a fulfilling life and maintaining a healthy weight.
While maintaining an appropriate body weight is very important, not many people have sufficient insight to achieve this goal.
Kapalbhati in particular is a comprehensive Yoga therapy that helps to maintain the ideal body weight and flush away the unwanted belly fat and Toxins from your body.
To be specific, Kapalbhati Pranayam is based on centuries-old yoga techniques which have been used with immense success.
This powerful Pranayama not only helps to maintain the ideal body weight, but it also helps to improve their overall sense of wellbeing.
Referred to as `Pranayama` in the Sanskrit language, this particular yoga technique comprises of various breathing exercises that are perfect for improving your health.
In fact, ancient Asian texts such as `The Yoga Sutras ‘classifies Pranayama as one of the main classes of Yoga.
Besides that, the Kapalbhati Pranayam has been refined and incorporated with various Yoga techniques as well (mainly in advanced Yoga Techniques).
In fact, this holistic exercise not only contains concepts from the `Pranayam yoga`, but it also contains concepts found in the other Yoga categories.
Originating mainly from Asian countries, Kapalbhati Pranayam has been practiced for many years.
The concepts of the yoga technique have been passed down through the generations and refined over the years as well.
Therefore, throw out you are ineffective over the counter supplements and programs.
Pranayam is powerful enough to control weight related problems.
The added benefit is that these are techniques that are applicable to everyone above 8 years.
Before you could jump onto the technicalities as to how to do Kapalbhati Pranayam and so on. Let’s take a quick look at some of the instant benefits of it.
How Kapalbhati Pranayam benefits the body?
Aids Weight Loss
Core benefits of Kapalbhati Pranayam is that it ignites the agni i.e. boosts the metabolism, thereby resulting in quick weight loss.
Furthermore, you can only practice Kapalbhati Pranayam for weight loss, but also practice it to cure and fight multiple like threatening ailments.
Since it involves the use of special breathing techniques, these techniques are known to enhance your metabolic levels significantly. Moreover, it increases your lungs capacity and boosts the cardio pulmonary function.
This has already been proven at Patanjali YogPeeth.
When combined with various other good habits such as physical activity and a good diet, the benefits of this powerful Pranayam can be exceptional.
You do not need to consume any medicines, supplements or pay a visit to the doctor before using this program.
Removes toxins and improves the liver and pancreatic functions
Another benefit of Kapalbhati Pranayam is that the breathing techniques used in this kriya can also help in the removing toxins from your body.
In particular, the liver and the pancreas are the core organs which are tasked with the purification of the body. Therefore practicing Pranaya daily helps to stimulate the vital organs inside your body.
This yoga technique helps in controlling the production of insulin, which is a leading problem for most weight control approaches.
Based on ancient yoga and meditation techniques, Pranayam has shown signs of purifying your blood.
We also know that the pancreas has the role of converting the food we eat into fuel.
Therefore those who are suffering from pancreatic disorders can undertake this program under the guidance of professional Yoga instructor or knowledgeable Physician.
Cutting the long story short, This Pranayam technique helps to target the major functions of the body which are responsible for weight control.
Controls blood sugar
High blood sugar is also a leading health cause to poor health condition.
Excessive consumption of sugar is extremely bad and it this very sugar that gets converted into body fat.
By consuming excessive sugar, this can directly influence one’s weight control approaches.
To be specific, Pranayam helps one to control the level of blood sugar by improving the functionalities of how the body filters blood.
Since these yoga techniques have been designed to help improve Vata, Pitta and Kapha in the body, it automatically helps you to control and cure diabetes As Baba Ramdev says keep doing this exercise in a disciplined manner and you should see reversal of your diabetes
Therefore, this Kapalbhati makes a perfect fit for people who sometimes experience diabetes complications.
Furthermore, Kapalbhati also stimulates the kidney and boosts kidney performance, thereby improving the blood purification process.
It helps in the burning of abdominal fat
Abdominal fat is one of the most important signs of poor body weight and health as well.
In fact, various medical health studies have shown a strong co-relation between a small amount of body fat and optimal health.
Some of these factors include poor diets, lack of physical activity and more.
The breathing techniques in Kapalbhati have been shown to help improve the metabolic rate of the body.
As a result, anyone who does this yoga exercise will be able to burn fat stores while simultaneously maintaining the appropriate body weight.
Boosts Immunity
Regular practice of Kapalbhati helps to boosts the immune system. There are hundreds of cases in yogpeeth where people were even able to cure auto-immune diseases. Furthermore life threatening diseases like diabetes, high blood pressure, blocked arteries and heart valve diseases have also shown great signs of improvements.
Cures Nervous Disorders
With each stroke of Kapalbhati our digestive system, stomach and nervous system gets stimulated. When this same exercise is done over a period of time it our nervous system tends to improve. People suffering from weaker nervous system will see a lot of improvement if practiced diligently.
Strengthens Abdominal Muscles
The real trick in this exercise is the contraction and relaxation of stomach muscles. When you exhale the stomach muscle tends to contract and when you inhale stomach muscles are relaxed.
When this practice is done over a period of time, the results can be seen in as less as 30 days without consuming any supplements.
This program comprises of natural techniques
Taking things to the next level, this program only comprises of natural techniques.
In other words, you won’t have to use any medications, supplements or perhaps pay a visit to the doctor.
All the yoga techniques in this program are borrowed and fine-tuned based on contemporary medical research.
When used correctly, Kapalbhati Pranayam is guaranteed to provide the best results for you.
All the yoga techniques are practical and simple to implement as well, especially with a competent yoga practitioner.
Improves Blood Circulation
Poor blood circulation leads to Obesity, Allergy, Headache, Nausea, Low Blood pressure and many more fatal lifestyle related diseases. Practicing kapalbhati for just 15 minutes a day can keep lifestyle ailments away.
Reverses Fatty Liver
With each stroke the internal organs get stimulated. Internal organs such as liver, kidney, Pancreas and digestive system gets contracted and relaxed upto 300 times in 15 minutes time span.
With repeated practice and stimulation over a period of time exceptional benefits can be achieved. Diseases like fatty liver and diabetes will never exists. Again the key to this is daily discipline.
Opens heart blockage
Kapalbhati Pranayam at small doses daily along with a healthy diet, preferably Zero oil diet or Satvik diet has the potential to open the choked arteries. In Patanjali chikitsalaya many individuals managed to open the collaterals by just practicing healthy diet Anulom Vilom and Kapalbhati.
Reverses Damaged Kidneys
For Individuals suffering from kidney ailments such as elevated creatinine levels and damaged kidneys Kapalbhati can be a life saviour. In Ramdev’s ashram maximum people are saved from Kidney transplant.
It just goes to show how beautiful our body is. The moment we are disciplined our body recovers. In Patanjali Yogpeeth for mild to major kidney issues maximum people are advised Kapalbhati for 30 – 40 minutes at slow pace along with consumption of Punarnavadi mandor and Divya Mukta vati.
Having said that if you are suffering from Kidney ailments its always advisable to consult an Ayurvedic doctor first before consuming any herbs.
Keep Kapalbhati active though.
Reduces Cholesterol and Triglycerides
Reduction is cholesterol and Triglyceride is just another byproduct of kapalbhati.
Those suffering from heart ailments, elevated cholesterol and triglyceride levels, Kapalbhati is an Antidote for them.
Kapalbhati is a no drug solution to reduce cholesterol levels naturally. Cholesterol reducing drugs is not the solution as you are stopping your body’s natural activity.
What Kapalbhati does is that it enhances the internal system so much that our body needs less cholesterol to function. This makes it a perfectly holistic remedy to treat elevated lipid profile.
Fights Impotency
Multiple studies have been done to cure impotency and guess what modern day drug treat is extremely less effective on this.
Regular practice of Kapalbhati Pranayam can increase the sperm count and keep you energetic. This Pranayam has already been proven to fight impotency and benefits both Men as well as Women.
15 minutes a day is all you need to stay fit, so go for it.
How to perform Kapalbhati Pranayam for weight loss?
Broadly speaking, Pranayam involves three main breathing techniques, which are performed during specific times.
The breathing techniques can be explained using three main procedures. They include:
- Purak- to breath in air
- Kumbhak- to hold the breath in
- Rechak- to release the air
All though this Pranayam might produce different results amongst different individuals, most of them are likely to enjoy the benefits.
It’s also important to note that you may require the assistance of a competent practitioner to help you follow through with the program.
Follow these simple steps to perform an effective Kapalbhati Pranayam…
- First sit flat on the floor and bend your legs. Keep track of your back and close your eyes.
- Place the right hand on the right knee, and the left hand on the left knee
- Following this, take a deep breath and exhale using all your strength from the belly
- As you exhale, release the exhale with `swoosh` sound, while simultaneously visualizing that all your problems are exit through the nose.
- it’s suggested that you increase your breathing time by an average of 15 to 30 minutes.
N.B: The important step is not inhaling, but it should be an automatic process. The main procedure is to exhale appropriately. Repeat these procedures for an average of 5 minutes and the rest.
Precautions you need to take when doing Kapalbhati
While this Pranayam gives boat loads of benefit there are some precautionary measures that you may need to take.
- Pregnant women needs to avoid doing this at home, this needs to be only done under the supervision of highly experienced yoga trainer.
- High blood pressure patients should do it extremely slow until the blood pressure is cured. Give yourself time, let Kapalbhati become a part of your life and then increase the intensity.
- This Pranayam tends to elevate the menstrual cramps, therefore try avoiding during menstruation. Instead practice Anulom Vilom Pranayam during this phase.
- Even though it benefits to fight and reverse heart disease and stroke, it’s not recommended to do this exercise alone. Always do such exercises under the supervision of professional instructor.
- Patients suffering from Asthma, Tuberculosis and other lung diseases should do it slowly i.e. 50-60 strokes per minute would suffice.
- Try to avoid if you are suffering from Hernia or if you still want to do it then make sure you reach out to certified yoga instructor, this will help you to do it correctly.
- Keep a gap of at least 1.5 hours between kapalbhati and meals. Doing kapalbhati in the morning gives you the optimum results therefore make sure you don’t consume your breakfast right after the exercise as it increases the hunger right after the exercise. Even water needs to be avoided for at least an hour.
- One of the key point that you should remember is that, when you exhale, the exhalation should be easy and comfortable. Do not force or put yourself under stress as that won’t serve the purpose.
- Patients suffering from Liver or Kidney disease should do it slowly and should stop anytime pain is experienced. Start when the pain subsides
- Heart patients should do this slowly.
- This Pranayama needs to be practiced on empty stomach.
- Avoid excess movement of chest when doing this Pranayam
Common mistakes when practicing Kapalbhati Pranayam
Excess movement of shoulder
When Practicing Kapalbhati your shoulders should be relaxed and excessive movement of shoulders should be avoided.
If your shoulders move up and down with each stroke then it means your shoulders are not relaxed.
The main purpose of this exercise is to calm your mind and body when stimulating the belly.
Contraction of Abdomen when breathing
This is one of the most common mistakes done by beginners. Most of the beginners when starting with kapalbhati tend to contract the abdominal muscles when breathing in.
Actually it should be the opposite, the belly should contract when exhaling.
Eating right after the Pranayam is over
Don’t do this silly mistake as it will ruin the hard work. Kapalbhati can raise the hunger levels temporarily as it boosts the metabolism 2x. So avoid drinking water or having anything for next 1.5 hours.
Forceful breathing
The breathing should be nice and relaxed, avoid forceful breathing all time. One of the most common mistake you will see if those on a weight loss mission tries to stress too much. This doesn’t work that way.
This is not an exercise, it’s a yoga Pranayam. Therefore do it slowly and consistently.
Baba Ramdev’s views on Kapalbhati
Baba Ramdev has extensively advertised the benefits of Kapalbhati. According to him you can not only use Kapalbhati for weight loss but also use it as an ancient remedy to cure multiple ailments such as.
- Curing Hypercholesterolemia
- Curing Elevated Triglyceride profile
- Reversing Fatty Liver
- Controlling Lung related ailments
- Boosting Immune system
- Opening heart blockage and so on…
Here is a quick video on what Baba Ramdev has to say about Kapalbhati
When and how many times you should practice?
The ideal recommended duration for Kapalbhati is 5 -15 minutes depending on your capacity.
One can always use start and stop method when implementing this yoga exercise for the first time. Try to increase the duration by a minute every week.
The best way to get it started is by doing kapalbhati for 2 minutes nonstop, take a break of 30 seconds and then do it again for 2 minutes. Following the same pattern try to complete the quota of 15 minutes every day.
Next week try to do it 3 minutes nonstop, likewise try to increase the duration to at least 5 – 10 minutes. Doing this consistently will reap long term benefits.
Optimum breath stroke should be 1 per second and 60 strokes per minute. This way you will be able to contract and relax your belly approx. 300 times in 5 minutes and 900 times in 15 minutes.
So if you keep doing this, results are eminent.
There are no limits or restrictions as to when you should practice. Having said that, it’s important to ensure that you have time on your side when practicing the program.
This way, you should be able to focus completely on the breathing exercises, which will help improve your health.
Also, you need to practice the program several times in a week to achieve the best results.
A good recommendation is to practice this weight loss Pranayam every day for at least 15 minutes.
Also the best time to practice this pranayama is in the morning on empty stomach. If you are under Lauki juice diet or taking fat cutter drinks in the morning then keep a gap of an hour at least.
For example if you drink Lauki juice on empty stomach then wait for an hour and then do your yoga.
Benefits of implementing Kapalbhati in your life
There are various benefits of using Yoga to control weight problems.
For those who are not aware, Yoga simply involves the use of special exercises and breathing technique to achieve various health goals.
People who practice yoga are often under the care of licensed and trained health practitioners who guide them through the entire process.
There are various health benefits of practicing yoga.
However, before practicing, yoga it’s important to take some few key factors into perspective.
For instance, you might need to invest in the appropriate attire for your yoga needs.
Besides that, you will also have to develop a positive mindset.
Having a positive mindset is crucial towards your progression with the training the overall results you will achieve as well. They include:
- It can be used to address weight control issues
- Yoga is based on scientifically proven concepts and techniques
- With the help of a practitioner, yoga is very simple to practice
- Yoga provides guaranteed benefits for the user
- Yoga is also ideal for any type of user
Pros
- This program is entirely natural and does not involve any medical procedures
- Kapalbhati Pranayam is based on pre-historic concepts and is already a proven tool
- Various medical studies have shown the benefits of yoga
- It is suitable for almost anyone regardless of gender
- The breathing techniques are very simple to learn
- This yoga helps in the purification of the body and controls insulin production
- This yoga technique also help to cure diabetes, asthma, constipation and respiratory complications
- It can be used to control depression and negative thoughts
- This Pranayam has already been proven to be the best for controlling weight
Cons
- It takes time to master the breathing techniques
- It also takes a significant amount of practice to achieve the best results
- You may need a mentor to improve your weight control results
Wrapping it up
It’s imperative for you to make informed decisions such as adopting the healthy lifestyle habits, healthy diet and little bit of physical exercises.
Kapalbhati Pranayam encompasses all the important concepts of Yoga.
The program is entirely natural and it is very simple to practice.
While you may need some assistance from a competent teacher or instructor, the results are certain.
Most people in the modern day society are often struggling with weight control issues.
Controlling body weight has become a problem since many people prefer foods packed with sugar and saturated fats.
Also contributing towards our poor weight management is that we barely get any form of physical activity done.
This is why the Kapalbhati Pranayam was developed to achieve sustainable weight loss and overall well-being.
Kapalbhati is a proven yoga exercise that have been medically shown to alleviate weight control issues.
Kapalbhati Pranayam is one of the best places for you to start.
This weight control program is entirely natural and the breathing techniques are very simple to learn.
Although it may take time for you to master the Yoga techniques, the overall results make this best natural weight control program a good time investment.
Furthermore, these Yoga programs can be practiced at almost any location and any time of day.
Once you master the basic concepts of the program, you should start to experience improved weight control benefits.