Read the summary and the most important questions on Pranayama

• 1 Pranayama

• 1.2.1 Abdominal breathing

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• What can you tell a student who is not able to keep the chest still?

  "You can press with your left hand on your chest." If the chest still moves: "You can lay down, place your hand on your belly, focus on the hand. When you breathe in your hand goes out and when you breathe out your hand relaxes."

• 1.2.2 Full Yogic Breath

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• What is the difference between abdominal breath and full yogic breath?

  Full yogic breath is an extension of abdominal breath. It enhances the intake of oxygen and it empties completely, from the bottom (bottle of water).

• 1.2.3 Kapalbhati (Skull-Shining Breath/Glansschedel Ademhaling)

• What does Kapalbhati mean and why?

  Skull, to shine. Kapalbhati is considered to be so cleansing to the entire system that, when practiced on a regular basis, the face shines with good health and radiance. The heat created by the pumping travels up and takes impurities with it.

• What are the benefits of practicing Kapalbhati regularly (nasal, lungs, bronchial, gases, massages, abdomen, mind)?

  • Cleanses the nasal passage, drains the sinuses and eliminates accumulated mucus. 
    
  • Greatly strengthens and increases the capacity of the lungs and intercostal muscles.
  • Removes bronchial congestion and spasm while also helping to relieve asthma. 
  • Removes stale gases and old oxygen in the lungs, due to the forced exhalation. 
  • Massages the intestines, stomach, liver, spleen, heart and pancreas through movement of the diaphragm and abdominal contractions. 
  • Strengthens your abdominal muscles and improves digestion.
  • Refreshes and invigorates your mind and increases alertness as a result of the increase of oxygen to your brain. 

• What is Kapalbhati traditionally?

  One of the six internal cleansing exercises, shat kriyas, rather than a form of pranayama. Nonetheless, is Kapalbhati, because of the pumping, an excellent breathing exercise to warm up the respiratory system and internally warm up your body.

• Of what exercise is Kapalbhati an easier version?

  Of the pranayama Bhastrika.

• What are the contra-indications of Kapalbhati?

  • Pregnancy
  • High blood pressure,
  • Asthmatic attack
  • During abdominal pain or cramps
  • Anxiety or panic attacks

• What is the English and Dutch name for Kapalbhati?

  Skull-Shining Breath and Glansschedel Ademhaling.

• 1.2.4 Anulom Vilom (Alternate Nostril Breathing/Alternatieve Neusademhaling)

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• How many seconds do you breath in, hold and breath out, what ratio do you always use and for how long do you practise the exercise?

  • You can start easy. So the first day you breath in for 4 seconds, hold for 4 seconds and breath out for 8 seconds. A couple days  later you do 4, 8, 8. A couple days later 4, 12, 8. You work up to 4, 16, 8. 
    
  • 1:4:2
    
  • 5 to 10 minutes. 
    

• How fast do you count?

  The counting should be on the speed of you heartbeat.