At the end of 8 weeks parameters of the study were reassessed in both the study and control groups. Sit in comfortable crossed leg position or in any comfortable position with back straight, hands resting on knees. Kapalbhati involves abdominal muscle contractions with forceful exhalation and natural inhalation. Exhalation and inhalation together constitute one stroke.
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One can begin with 15 such strokes. After completing such 15 strokes inhale and exhale deeply and take a rest pause of about 15 to 20 seconds. While performing Kapalbhati, body should be steady.
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There should be no movement of head, shoulders, facial muscles, back and legs. Excess force and jerk should be avoided. Statistical analysis: Paired t-test was used to find out the statistical significance of the results. This indicates that there was a significant decrease in waist circumference after Kapalbhati in subjects in study group as compared to that of control group. Table Hip circumference in control group at the beginning and at the end of 8 weeks and in study group before and after Kapalbhati.
This indicates that there was a significant decrease in hip circumference after Kapalbhati in subjects in study group as compared to that of control group. The ancient science of yoga makes use of voluntary regulation of the breathing to make respiration rhythmic and to calm the mind to reach the ultimate goal4. This practice of pranayama is an art of controlling the breath. A practitioner of pranayama not only tries to breath but at the same time tries to keep his attention on the act of breathing, leading to concentration. This act of concentration removes his attention from worldly worries and de-stress him.
Kapalbhati pranayama involves abdominal muscle contractions with forceful exhalation and natural inhalation. It is a form of abdomino-respiratory-autonomic exercise. Due to this, respiratory, abdominal and gastrointestinal receptors get stimulated. Also, afferents, centers in brain-stem and cortex and, efferents and effectors get stimulated. This leads to synchronous stimulation of autonomic nervous system, hypothalamus, pineal gland and other associated brain structures.
Because of this there is synchronous increase in autonomic nervous system, pineal gland, hypothalamus and other central nervous system discharge to all parts of the body including endocrine and metabolic processes. This is responsible for the effect of Kapalbhati on fat metabolism. This causes increase in basal metabolic rate, and because of this there is increase in calories consumption and decrease in fat deposition and so reduction in weight. The pattern of body fat distribution is recognized as an important predictor of the health risks of obesity.
Individuals with more fat on the trunk, especially abdominal fat, are at increased risk of obesity related health problems compared with individuals who are equally fat, but have more of their fat on extremities. Waist-to-hip ratio or waist circumference alone has been used as a simple method for determining body fat pattern. The BMI is used to assess weight relative to height5. A high BMI links to an increase in risk of death from causes like hypertension, cardiovascular disease, dyslipidaemia, diabetes mellitus, sleep apnoea, osteoarthritis and female infertility6.
Indians have high percentage of body fat at low BMI7. In present study, waist circumference and hip circumference decreased significantly as compared to the control group.
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Decrease in body weight causes change in body fat distribution8, 9. Mauro Zamboni et al reported that weight loss is associated with changes in regional fat distribution. In premenopausal women weight loss correlates more closely with the amount of subcutaneous than visceral fat So, fat redistribution after weight loss might be the cause for decrease in the waist circumference and hip circumference in present study.
The review on yoga showed that yoga had beneficial effect on body weight, blood pressure, blood glucose level and cholesterol level Nirmala N. Nayak reported that various yogasanas including Kapalbhati seem to have a positive effect in reducing obesity Swami Ramdev mentioned that Kapalbhati is helpful in reducing obesity In a study by Ajay Singh Ruhal et al it is reported that practice of Kapalbhati decreases lean body mass and body fat percentage and increases basal metabolic rate.
The neuroendocrine14 and autonomic nervous system15 mechanisms might be involved in the effects of Kapalbhati pranayama. Gharote M L: Pranayama-the science of breath theory and guidelines for practice ; 1st edition Pune.
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Subbalakshmi, S. Saxena, Urmimala, and Urban J. Immediate effect of Nadi-shodhan pranayama on some selected parameters of cardiovascular, pulmonary, and higher functions of brain. Thai journal of physiological sciences. Dhudmal VB.
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Effect of short term exercise on abdominal obesity and blood pressure. July ; Vol 4 3 Sri Paramhansa Yogananda. The immortal dialogue between soul and spirit. A new translation and commentary, chapter IV verse 29; Gary J. Balady, Kathy A.
Steps for Kapalbhati Pranayama for Losing Belly Fat
Berra, Lawrence A. Golding, et al. Physical fitness testing and Interpretation. American College of Sports Medicine; 6th ed. Lippincot Williams and Wilkins Publication. WHO expert consultation. Appropriate body mass index for Asian populations and its implications for policy and interventional strategies. Lancet ; The paradox of low body mass index and high body fat percentage among Chinese, Malays and Indians in Singapore. Int Obes Relat Metab Disord. Body fat deposition in adult obese women.
Kapalbhati pranayama is very effective in curing stomach disorder, obesity, digestive disorder and many problems related to stomach. Kapalbhati of course dates back to the Yoga Sutras of Sage Patanjali, but recently its popularity has been revived by the work of Ramdev Swamiji. Share Kapalbhati Pranayama for Weight Loss.
How To Do Kapalbhati Pranayama For Weight Loss | Panaprium
Steps for Kapalbhati Pranayama Sit on the flat floor and fold your legs. Keep the right palm on right knee and left palm on left knee. When you exhale with hissing sound try to think that your disorders are coming out of your nose. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after each exhaling.