10 Minutes Kapalbhati Yoga Exercise Daily

Kapalbhati is one of the best yoga methods imparted to us by Indian sages. The plan is simple, inhale normally and exhale forcefully letting the stomach to cave in. Do it for 10 minutes and you will experience the difference within days.

Kapalbhati is a subsection of Pranayama found in the 3rd chapter of "Pantajali Yogdarshan". From the various Pranayamic exercises and methods; Kapalbhati is noteable as it is an exercise when regularly practiced gives shine to the skull; a cleansing process which lightens the forehead. Kapalbhati is a pranayama method which refreshes the whole brain and awakens the sleeping centers responsible for delicate insight.

Although doing kapalbhati is quite straight forward, it must be done correctly so as to get the best results. It consists of inhaling slowly as normally and then forcefully exhaling the breath. A major consequence of kapalbhati is to raise air pressure in short spurts in the nasal pharynx and sinuses, which excites the front part of the brain. But, if both nostrils are blocked, you cannot do Kapalbhati. The method uses short and strong forcible exhalations while inhalation occurs routinely.
So Kapalbhati is a very brisk abdominal breathing exercise since it leads the stomach to cave in as the exhalations are enforced. It can be done as quickly as two strokes per second. Kapalbhati is the one main yogic breathing method able to remove toxins from the lungs. Though kapalbhati is normally done sitting down, it can also be done standing up.

This pranayama method actually recharges the brain and purifies the mind. Kapalbhati is the most beneficial. According to Baba Ramdev recommends minimum 10-15 minutes a day for most benefits.

Relieve Neck Pain with Yoga

We all suffer from a little stiff neck at times, and yoga can eliminate the pain with some simple exercises. However start by determining that the pain isn't due to something more serious than a s stiff neck. Visit a doctor if any one of the following happens:

- You neck pain is present for over 3 days, or it recurs.
- Your neck pain comes along with dizziness or nausea.
- The pain looks like emitting down into your arms or legs.
- The pain started with a fall or accident.

If your stiff neck does NOT fall in any of the above situations, these easy yoga exercises can assist in increasing your neck's flexibility and fortifying the neck muscles. By exercising you hasten blood and necessary nutrients to the part, relieving the neck pain slowly. Use these:

Neck Stretches
Sit cross-legged, tall and erect, and breathe in looking forward. Breathe out, bringing chin to chest. Do this breath 5 times, the last time doing chin to chest breathing thrice through the nose. Breathe in, lifting the head to center again. Now lower your right ear to your right shoulder while exhaling. Do this breath 5 times, the last time holding ear to shoulder for 3 breaths. Repeat this series with the left ear to left shoulder.

Half-Circle Rolls
Lower your chin to your chest. Slowly rotate it to your right shoulder, down to center, then to the left shoulder and down to center. Do this 3-5 times. Don’t roll the head in a complete circle, since it can lead to damage.

Shoulder Bends
Raise your shoulders up as high as possible, and then relax them totally. Do this 5-6 times. Then roll your shoulders in forward circles, followed by backward circles 5-6 times. Observe the feeling of relaxation in your shoulders. Whenever you feel tensed, use this rapid relaxation exercise.

Chest Expander
Stand such that your feet are joined and your fingers intertwined behind your back. Breathe in as you lift your hands behind your back, compressing your shoulder blades together and inserting your tailbone below to prevent over-arching your back. Remain in this position for 3-4 breaths, then lower your arms slowly while exhaling.

Arm Lifts
Clasp your arms straight out in your front, parallel to the ground and palms facing each other without touching. Breathe in while raising them up adjacent to your head. Breathe out while lowering them again. Do this 4-8 times.

Press It
Keep either palm at the back of your head. At the same time, press the head and hand against each other and count up to ten. Shift the palm to the forehead and continue the pressing while again counting to ten. Now keep the right palm on the right side of your head and press head and hand together while counting to ten. Repeat with the other palm and other side of the head.

These yoga exercises are meant to free physical stress and associated pain. The best pain relief is avoiding pain, so always check your posture and adjust your workspace to prevent slouching.