Weight Loss Via Yoga at Home Program: Pranayama


Introduction:

I have taken valuable information from Anmol Mehta’s yoga Pranayama website. I would like to take this opportunity to thank this wonderful person to provide such information in great detail in his website http://anmolmehta.com.

I have some health issues related to irregular menses. I had gone through some medications, that helped me as long as I took them. Once I stop, the problem returns. I was told by doctos that PCOD is incurable. I tried these exercises, and lost a little weight, and best part is that I got my irregular mensus issues sorted out. My mother is diabetic, and her sugar is almost normal. She controls her diet however to maintain. The whole day is quite energetic, even if you were to wake up early to do the exercise and sleep a little late. We practice Reiki and kundalini meditation as well, that has helped our overall wellbeing.

One major cause of all issues I have seen is that whenever, there is irregularity in routine, irregular food habits, and irregular sleep patterns, our body also behaves irregularly and creates new issues in different forms. But most of the time, we have to take the flow. In such cases, at least regular exercise on pranayama and yoga definitely is helping me.

 The program is designed to help you lose about 5 pounds a month.  Each day do the following till you feel you have achieved your weight loss goals…


Section 1: Breathing Exercises Section (Pranayama):  Total time 2-10 Minutes

Bhastrika Yoga Breathing Exercise to Burn Fat for Natural Weight Loss & More: Start with Bhastrika Yoga Pranayama, doing it at a capacity which suits you for 1-5 minutes.

Kapalbhati Yoga Breathing Exercise for Optimum Health & Healing: Next do Kapalbhati Yoga Pranayama, doing it at a capacity which suits you for 1-5 minutes.  Then move onto the Weight Loss Yoga Section below.

Section 2: Weight Loss Yoga Section:  Total time 5-30 minutes

Online Yoga Exercises for Health Weight Loss:  Start practicing this set as described in the article.  You will be starting with just 2 exercises initially and slowly building up your capacity week by week.  If you are more fit you can start with more exercises.  As I mentioned earlier, this program is designed to help even those who are very overweight or out of shape, therefore it is scalable by design.

Section 1: Breathing Exercises Section (Pranayama):  Total time 2-10 Minutes

   1.    Breathing Exercise #4: Bhastrika Yoga Pranayama

           Background of Bhastrika Yoga Pranayama (Bellows Breath):

This important Yoga Breathing Exercise, Bhastrika Pranayama, is the ultimate pranayama for energy and power.  It is one with a long list of benefits, which includes raising metabolic function at the cellular level to increase the burning of fat and promoting healthy, natural weight loss.  Other that assisting in healthy weight loss and fat burning, there a myriad of valuable reasons to include this breathing exercise into your daily Yoga practice and a full list of these benefits is provided below.

Bhastrika Pranayama is also called Bellows Breath as it mimics the working of a bellows used to flame a fire.  It pumps air and life-force (prana) vigorously and dynamically throughout the entire system.  When practicing this champion of pranayamas be ready for a workout!

Benefits of Bhastrika Yoga Pranayama (Bellows Breath):

Primary:

  • Boosts your metabolic rate so your body burns fat faster promoting natural weight loss.
  • Purifies your gross and subtle body by eliminating toxins and waste.
  • Generates heat in your body and opens up your energy pathways.
  • Builds lung capacity and helps clear and strengthen the respiratory system.

Secondary:

  • Expands and fortifies your nervous system.
  • When done forcefully, the pulsating of the diaphragm massages the internal organs, thus improving your digestive system.

    Cautions for Practicing Bhastrika Yoga Pranayama (Bellows Breath):

  • If you feel dizzy or nauseous you should slow down the pace of bhastrika pranayama or stop entirely and return to normal breathing.  If you suffer from vertigo, you should use caution in practicing this breathing exercise.
  • If you are menstruating you should not practice this breathing exercise.
  • You should be careful practicing Bhastrika Pranayama if you have high blood pressure, heart disease or suffer from stroke or epilepsy.  Also, if you have acid or heat related gastric issues such as ulcers you should use caution.

    Guided Beginner’s Breath of Bhastrika Yoga Pranayama (Bellows Breath):

  • To practice this breathing exercise sit up in a comfortable position.  You may also practice it lying down or standing up, but, sitting is best.
  • Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Close your eyes.
  • Place your hands on your knees.
  • Relax your stomach muscles.
  • Now begin to breathe as forcefully as comfortable through the nose with equal emphasis on the inhalation and exhalation.  The diaphragm should expand and contract in conjunction with your breathing.  All the breaths should be deep and powerful and you should try to establish a steady rhythm.  The pace should be about 1 second for inhalation and about the same for exhalation.
  • Do a round of 10 repetitions and then inhale completely, hold your breath in for 1-5 seconds and then exhale completely.  This completes 1 round.  Take a short break.
  • Work your way up to doing 5 rounds.

    Guided Intermediate Bhastrika Yoga Pranayama (Bellows Breath):

  • Once you feel comfortable with the Beginner’s version of Bellows Breath perform the breathing exercise at a faster pace now, about 1 breath per second.  Also, breathe more forcefully if possible.
  • Increase the number of repetitions slowly till you reach about 50 repetitions per round.
  • At the end of every round, don’t forget to inhale completely and hold your breath.  Build up this period of breath retention as well to about 15 seconds.
  • You should still take a short break between rounds.

    Guided Advanced Bhastrika Yoga Pranayama (Bellows Breath):

  • Build up the pace and power with which you do this breathing exercise to almost 2 breaths per second.
  • Increase the period of breath retention at the end of every round to 30 seconds.  Still continue to take a break between rounds though.

    Secret of Bhastrika Yoga Pranayama (Bellows Breath):

The final goal of Yoga is to awaken Kundalini Shakti (latent human potential energy) and Bhastrika Pranayama is one of the most effective breathing exercises for stimulating and raising this energy in you.  Think of Kundalini as smoldering embers deep within you and think of Bhastrika as waves of prana stoking and igniting these embers.  Be ready to handle the inferno!

    2.    Kapalbhati Yoga Pranayama for Health & Healing

                             Yoga Breathing Exercise #5: Kapalbhati Pranayama (Kapal Bhati)

What Is Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Of the many wonderful pranayamas that Yoga gives us, Kapalbhati (aka Kapal Bhati) is one of my favorite breathing exercises.  It is not at all complicated to do and yet, when done even for a short time consistently, it’s benefits are undeniable.  If there was only one pranayama that you elected to do, Kapalbhati might well be the one to pick – it’s that good!

Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali, but recently its popularity has been revived by the work of Ramdev Swamiji.  Kapalbhati is part of Ramdev Swamiji’s set of 6 pranayamas and the practice of this set has spread like wildfire across India as well as the rest of the world.  Kapalbhati, in my view, is like the corner stone of this set and many of the absolutely unbelievable benefits that practitioners have been getting from practicing Ramdev Swamiji’s set, I am sure, can be attributed to this powerful breathing exercise.

Below are the details of Kapalbhati Yoga Pranayama.

Benefits of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Primary:

  • Works on the Heart Center (Anahat Chakra) and associated organs and systems of that region.  Thus improving respiration, lung capacity and blood circulation.  Kapalbhati helps cure associated diseases of this region (asthma, bronchitis etc).
  • Works on the Naval Center (Manipura Chakra) and associated organs and systems of that regions.  Thus improving digestion and elimination.  Cures diseases and imbalances associated with this region such as indigestion, gas, diabetes, etc.
  • Practiced over time, Kapalbhati Pranayama also helps reduce abdominal fat, fight obesity, tone abdominal muscles and bestow core abdominal strength and power.
  • From an emotional stand point Kapalbhati Pranayama puges the system of accumulated emotional debris such as anger, hurt, jealousy, hatred etc., thus dissolving the blockages and removing the imbalances such emotional history causes in the energetic pathways.  The cleansing of the energetic pathways (nadis) increases the magnitude and flow of prana (life-force) and Kundalini Shakti (energy) throughout all regions of the body.
  • From a mental stand point Kapalbhati Pranayama assists in throwing out all negative thoughts from the psyche. thus, helping to cleanse and illuminate the mind.
  • From a body stand point Kapalbhati Pranayama should be used to eject any illnesses, diseases, weaknesses from the body thus allowing it grow in health, vitality and vigor.

Secondary:

  • Generates heat in the system to help dissolve toxins and waste matter.
  • Adds luster and beauty to your face.

Cautions for Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

If you feel dizzy or nauseous you should slow down the force and pace of Kapalbhati pranayama or stop entirely and return to normal breathing.

  • If you have acid or heat related gastric issues such as ulcers you should use caution with Kapalbhati Pranayama.
  • Kapalbhati is not to be practiced by those suffering from high blood pressure, heart disease, stroke or epilepsy.

How To Do Beginner’s Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

To practice this breathing exercise sit up in a comfortable position, cross legged is best.

  • Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Close your eyes.
  • Have your hands in Gyan Mudra.  In Gyan Mudra have your thumb tips and index finger meeting, with the wrists resting gently on the knees and the palms turned slightly upwards.
  • Relax your stomach muscles.
  • Now expel the air as forcefully as you are comfortable with through the nose.  This should cause the abdominal muscles to contract sharply and should draw the abdomen inwards towards the spine (like when you suck in your stomach).  Then allow the inhalation to occur completely passively without any additional effort.  To repeat, the exhalation is done using conscious sharp force, while the inhalation is just a recoil action bringing the air back into the lungs.  All the breathing takes place through the nose.  Right after the passive inhalation, exhale again forcefully and continue at a steady rhythm.
  • Do a round of 10 repetitions.
  • Work your way up to doing 5 rounds, while taking a break between each round.
  • Practice Note: Unlike doing Bhastrika Yoga Pranayama you use force during both the inhalation and the exhalation, in Kapalbhati force is only to be used during the exhalation.

How To Do Intermediate Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Once you feel comfortable with the Beginner’s version of Kapalbhati Yoga Pranayama, perform the breathing exercise with more force if possible and also increase the number of repetition per round to 50.  You may also prefer to do a single round, but, with many more repetitions instead (up to 5 minutes worth)

How To Do Advanced Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

Build up to doing this pranayama for 15 minutes straight or equivalent number of rounds with more repetitions per rounds.

Secret of Kapalbhati Yoga Pranayama (Kapal Bhati Breathing Exercise):

The secret of the success of Kapalbhati Yoga Pranayama lies in where your mind is when doing this terrific breathing exercise.  If you need to cure your body, then with every exhalation imagine that disease is being purged from your system.  If you need to regain emotional balance, then again, with every exhalation visualize the negative emotions or weaknesses being thrown out of your system.  If negative thoughts are the issue, let every exhalation expel them from your heart and mind.

The power of the mind has been well documented, you are read about some of  it’s incredible capability in this article Mind Power to Manifest Intentions & Desires Instantly, so use your mind to help you accomplish that which you have intended and unleash the full potential of Kapalbhati Yoga Pranayama.

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