Kapal Bhati
Kapal bhati is basically a technique of pranayama. Some ancient yogic scriptures have also classified it as a part of Shat karmas. It has great resemblance with Bhastrika pranayama. The practice of Kapal bhati not only purifies the frontal area of brain, but also gives adequate massage to the abdominal organs and improves respiration. It is of three types:
(a) Vatkrama
(b) Vyutkrama
(c) Sheetkrama
Vatkrama:
• Sit in an easy posture, say Sukhasana.
• Hold the back straight upright.
• Close the eyes.
• Relax the body.
• Breathe in through the left nostril.
• Breathe out through the right nostril.
• Then breathe in through right nostril.
• Breathe out through left nostril.
This inspiration and expiration should be effortless. All disorders of the phlegm are destroyed by this practice.
Vyutkrama :
• Maintain the same sitting posture.
• Draw water through both nostrils.
• Expel the water through mouth very slowly.
It cleans and clears the nasal cavity by removing mucus from the passage and cavity.
Sheetkrama:
• Maintain the sitting posture.
• Suck water noisily through the mouth.
• Expel the water through the nostrils with a sneezing sound.
This practice enhances the immune capacity of the body and destroy all types of phyelgm disorders.
Note: The cleansing of the frontal sinus is done through Kapalbhati by both ‘dry’ or ‘wet’ method. Proper care should be taken while performing the wet practice. One has to make sure that there is sufficient air in the lungs to cope with any unexpected emergency, i.e. in case some of the water finds its way into the air passages, so that it may be easily expelled. The water should be warm with a little lemon juice in it, to improve the prophylactic aspect of such practices. The ‘dry’ practice serves as preparation for the exercises of pranayama, apart from inherent therapeutic virtues. It purifies the Nadis (subtle channels of cosmic energy — Prana) and establishes a gentle rhythm throughout the whole organism.
Trataka
The practice of trataka involves gazing at a point or at a particular object without blinking the eyes at all. In other words it is a process of focusing the eyes at a point and in turn to concentrate the mind also at that particular point. The point of gazing and concentration may be external (outside the body) or internal, while maintaining self awareness. Gazing outside the body is called bahir tratak and internal gazing is known as anter tratak. Practice of this technique yields the enhanced attention capacity, concentration power and latent potential of mind. In ancient yoga text, Gherand Samhita it is classified as one of the Shat karmas. While the other five components of Shat karmas are related with cleansing of the body, the trataka acts as a bridge between physical exercises and mental practices, leading to interna] awareness.
Procedure :
• Assume a meditative asana posture in cool, least lighted room.
• Light a candle and place it on a small bench at the level of eyes at a distance of 2 feet (60 cm) from the eyes.
• Relax the body, close the eyes and keep the body like a statue with straight spine.
• Allow no movement at all throughout the practice.
• Now open the eyes and gaze at the brightest top of the flame without movement of eyeballs or blinking.
• Continue to gaze at the flame with full concentration and consciousness, and without any awareness of the rest of the body.
• Initially gaze for 2-3 minutes.
• Then close your eyes.
• Try to visualize the after-image of the candle flame in front of closed eyes.
• When this after-image disappears, open the eyes and again start gazing the flame tip.
• Increase the duration of gazing each time and do it for maximum possible duration.
Tratak can also be practised on a small point, finger tip, nosetip, a shadow, the full moon or any shining object. Duration of the practice may be increased up to 20 minutes, but in the beginning undue strain should not be taken.