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=== Vitalizing Pranayama  ===

=== Vitalizing Pranayama  ===

Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in Samskrit.<ref name=":0" /> It is made up of two words viz. Kapala meaning skull where skull includes all the organs under the skull too and bhati meaning shining or illuminating. It is called so because the process influences the organs under the skull especially, the brain and the small brain in a good manner. <ref name=":4">Sunil Kumar Yadav (2015), [https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men Effect of Bhastrika & Kapalbhati Pranayama on Selected Physiological Variables of Sports Men], International Educational E-Journal (Volume IV, Issue II, Apr-May-June 2015), Accessed on 2nd November, 2022.</ref> The process involves exhaling with full force by squaring the stomach inwards after deep inspiration. This act throws the abdominal gas out with a jerk.<ref name=":3" /> Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.<ref name=":0" />

Kapalabhati is one of the vitalizing pranayamas. 'Kapalabhati' literally means 'shining forehead' in Samskrit.<ref name=":0" /> It is made up of two words viz. Kapala meaning skull where skull includes all the organs under the skull too and bhati meaning shining or illuminating. It is called so because the process influences the organs under the skull especially, the brain and the small brain in a good manner.<ref name=":4">Sunil Kumar Yadav (2015), [https://www.academia.edu/12631093/Effect_of_Bhastrika_and_Kapalbhati_Pranayama_on_Selected_Physiological_Variables_of_Sports_Men Effect of Bhastrika & Kapalbhati Pranayama on Selected Physiological Variables of Sports Men], International Educational E-Journal (Volume IV, Issue II, Apr-May-June 2015), Accessed on 2nd November, 2022.</ref> The process of Kapalabhati involves exhaling with full force by squaring the stomach inwards after deep inspiration. This act throws the abdominal gas out with a jerk.<ref name=":3" /> Thus, it removes carbon-dioxide from the body and makes one feel fresh, oxygenated and vitalized.<ref name=":0" />

Kapalabhati is an important part of Shatkarma or Shatkriya, the yogic system of body cleansing techniques.<ref name=":4" /> The speciality of Kapalabhati is that it cleanses both the body and the mind using just the breath. It is highly useful for mind detoxification and purification. Another interesting factor is that Kapalabhati reverses the normal course of breathing making expiration an active process and inspiration a passive process. This is believed to induce the reverse flow of nerve impulses to and from the brain facilitating the stimulation and awakening of the centers.<ref name=":3" />

Kapalabhati is an important part of Shatkarma or Shatkriya, the yogic system of body cleansing techniques.<ref name=":4" /> The speciality of Kapalabhati is that it cleanses both the body and the mind using just the breath. It is highly useful for mind detoxification and purification. Another interesting factor is that Kapalabhati reverses the normal course of breathing making expiration an active process and inspiration a passive process. This is believed to induce the reverse flow of nerve impulses to and from the brain facilitating the stimulation and awakening of the centers.<ref name=":3" />

=== Balancing Pranayama ===

=== Balancing Pranayama ===

Also known as alternative nostril breathing, Nadi Shuddhi Pranayama is a balancing pranayama. The process involves blocking the left nostril with the tip of the right hand ring finger and exhaling and inhaling through the right nostril. This is followed by blocking the right nostril and exhaling and inhaling through the left nostril. During the process the breathing is kept slow and rhythmic.<ref name=":3" />  

Also known as alternative nostril breathing<ref name=":3" />, Nadi Shuddhi Pranayama is a balancing pranayama.<ref name=":0" /> It is derived from two Sanskrit terms viz. Nadi meaning channel and Shuddhi meaning cleansing or purifying. So, Nadi Shuddhi refers to cleansing of subtle channels through which vital life-force energy (Prana) travels in the body.<ref>Yogapedia ([https://www.yogapedia.com/definition/7535/nadi-shuddhi Nadi Shuddhi]).</ref>

 

The process of Nadi Shuddhi or Nadi Shodhana involves closing the right nostril with the right hand’s thumb, inhaling fresh air through the left nostril (puraka) and holding the breath for some time (kumbhaka), followed by exhalation through right nostril (rechaka) while closing the left nostril with the right hand’s index finger and then reversing the process.<ref>Abhishek Pandey and others (2022), [https://ejmcm.com/article_19198_15eac5b09e4ef7b5209014c745304f20.pdf Effect of Nadisuddhi Pranayam on Reaction Time and Autonomic Activity of the Heart], European Journal of Molecular & Clinical Medicine (Volume 9, Issue 4), Accessed on 2nd November, 2022.</ref> During the process, breathing is kept slow and rhythmic.<ref name=":3" />  

This practice balances the flow of breath through both the right and left nostrils. The benefits of this Pranayama include,

This practice balances the flow of breath through both the right and left nostrils. The benefits of this Pranayama include,

* Deep breathing that enriches blood with oxygen.

* Deep breathing that enriches blood with oxygen.

* Strengthening of the respiratory system and balancing of the nervous system.

* Strengthening of the respiratory system and balancing of the nervous system.

* Help in relieving nervousness and headaches.

* Help in relieving nervousness and headaches.<ref name=":0" />

 

Shuddhi means ‘to purify’.<ref name=":0" />

=== Cooling Pranayama  ===

=== Cooling Pranayama  ===