How to Heat the Body with Yoga

Heating the body before yoga practice is important as it stimulates the tissues in the body. Kapalabhati is a great exercise that not only heats the body but also rejuvenates the nervous system and expels carbon dioxide from the body.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Yoga mat

Kapalabhati

1. Lotus Pose Sit in a comfortable position on your yoga mat, preferably lotus pose. Lotus pose is a seated, cross-legged position. Allow your sit bones to press against the mat and release any tension you have in your thighs. Hands can either be turned up or down on your kness.
2. Take a few deep breaths. Feel the diaphragm expand and contract. Notice your heart rate.
3. Inhale, allowing the ribcage and abdomen to expand. During exhalation, the ribcage and abdomen contract. This constant up-and-down movement of the ribcage (like an accordian) allows the air to work its way in and out, massaging the organs. In Kapalabhati, the attention is on the forceful exhalation.
4. Start sudden, abrupt exhalations. They will feel like contractions of the abdominal muscles. Exhale through the nose as you push your belly button back toward the spine forcefully. Air will automatically come in through your nose on the inhale.
5. For 15 pumps or forceful exhales, allow the inhalation to be passive and exhalation to be active.
6. After 15 pumps, exhale out all the air and sit. Feel the heat in the body. Breathe deeply and well.
7. Complete three rounds of 15 pumps of Kapalabhati.

Tips & Warnings

• Always breathe in and out of your nose.
• Do not practice Kapalabhati if you have anxiety or suffer from Rosacea.
• Do not practice Kapalabhati if you are pregnant.