简单有效的瑜伽排毒法

　　Kapalbhati(卡帕拉巴提)是一种瑜伽解毒(清洁)方法。Kapalbhati(卡帕拉巴提)为梵文词，“kapal”的意思是头盖骨，“bhati”的意思是光或者发亮，也就是说，如果我们规律地练习Kapalbhati(卡帕拉巴提)，可以帮助头颅内部发光。练习过程中用力呼气，自然吸气，这种呼吸法可以让体内升温，高温帮助分解毒素，将有害的废弃物排出体外。

　　Kapalbhati one of the detoxification (cleansing) method in Yoga. “Kapalbhati” is a Sanskrit word. The Sanskrit word “kapal” means skull and “bhati” means light or shining. It means if we practicing kapalbhati on regular basis its helps to shining skull with inner shine. It is the powerful exhalation and passive inhalation breathing process. This breathing technique generates heat in the body. This heat helpful for dissolve the toxins and to remove the harmful waste material out of the body.

　　Kapalbhati(卡帕拉巴提)用力的呼气和最小程度的吸气帮助最大限度地排出体内的二氧化碳。一般情况下，我们每分钟呼吸16-20次，但是在Kapalbhati(卡帕拉巴提)的过程中，我们每分钟呼吸100-120次，这种练习可以增强氧气的消耗，排出更多的二氧化碳和其它废弃物。

　　The force of the exhalation and minimal inhalation in kapalbhati help to the carbon dioxide is thrown out of the body in large amount. Generally, people in normal breathing we breath 16 to 20 times per minute but in the process of kapalbhati we breath 100 to 120 times per minute. This practice increases the consumption of oxygen and thrown out more carbon dioxide and other waste gases from the body.

　　Kapalbhati(卡帕拉巴提)也帮助清洁呼吸道的粘液，强大的呼气将粘液一直向上移动，直到吐出体外。这种练习对于哮喘、支气管炎、肺结核、流感、感冒和鼻炎的人都大有好处。

　　Kapalbhati also helps to clean mucus from the respiratory tube. The strong exhalation move the mucus forward till they are thrown out of the body. This practice very beneficial for people who suffer from mucus disorders like asthma, bronchitis, tuberculosis, flue, cold and sinusitis etc.

　　在用力呼气时需要腹部肌肉收缩，从而按摩所有的腹部器官，刺激消化，增强排泄系统的功能，帮助去除小腹脂肪和腹部的毒素。

　　In the process of fast forceful exhalations involving the abdominal muscle contractions. This movement massages all internal abdominal organs and stimulated digestions or activated the execratory system. It helps to remove the bally fat and abdominal toxins material out of the body.

　　它也被叫做大脑额叶清洁呼吸法，因为Kapalbhati(卡帕拉巴提)主要对大脑产生作用，在用力呼气时按摩大脑皮质，刺激脑细胞、松果体和脑垂体，这个技巧改变智力活动，使思维放松，释放压力、焦虑、愤怒、内疚、攻击性和抑郁等，它让思维平静、快乐、包容，帮助控制情绪，使思维免受干扰。

　　It’s also called frontal brain cleansing breathing. This kapalbhati mainly more affected our brain. In the process of forcefully exhalation massages the brain matter, stimulated the brain cells, pineal and pituitary glands. So this technique changes the mental activity and produces mental relaxation, relieving stress, anxiety, anger, guilty, aggression and depression etc. Its makes the mind peaceful, happiness and receptive, helping it to rise above emotions and became thoughtless.

　　Kapalbhati(卡帕拉巴提)也帮助清洁血液、平衡并增强神经系统，清除呼吸道的毒素和废弃物，去除负面思想和情绪。

　　This kapalbhati also helps to purification of blood, balances and strengthens the nervous system. So kapalbhati detoxify the respiratory passages, waste gases and material from the body and negative thoughts and emotions remove for helpful.

　　卡帕拉巴提的技巧

　　以任何舒服的冥想的姿势坐好，如莲花坐、至善坐。

　　First seat in any comfortable meditative posture like padmasana, siddhasana.

　　闭上眼睛，颈背延展伸直，双手放在膝盖上，做智慧手印，放松整个身体。

　　Close the eyes, back and neck should be straight and the hands on the keens in jhyana mudra and relax the whole body.

　　通过双鼻孔深吸气，胸腔和腹部扩展。

　　Inhale deeply through the both nostrils, expend the chest and abdomen.

　　用力收缩腹部肌肉呼出气体，放松。

　　Exhale the breath with forcefully and contractions of the abdominal muscles inside and passive.

　　吸气腹部肌肉放松。

　　inhalation with the abdominal muscles relax.

　　持续快速地用力呼气，自然吸气。

　　Continue rapidly forceful exhalation and passive inhalation.

　　做完20-50组快速呼吸之后，深呼吸，缓缓地呼气。

　　Complete 20-50 rapid breaths then take a deep breath and exhale slowly.

　　这为一组。

　　This is one round.

　　组数

　　初练者可以练习3组，每组20-50个呼吸;熟练后可以增加到每组50-100个呼吸。

　　Beginners can practice up to 3 rounds of 20-50 breath each and advanced practitioners can increase up to 50-100 breaths per rounds.

　　注意事项

　　背部和颈部坐直，不要拱背。

　　Keep the back and neck should be straight during practice, don’t make curve spine.

　　练习期间肩膀和头不动。

　　During practice try to stable the shoulder and head.

　　空腹练习，饭后至少3-4小时练习。

　　This practice should be try in empty stomach and at least 3-4 hours after meal.

　　禁忌

　　如果有任何与心脏、大脑、腹部和鼻子相关疾病的人，请不要练习。如高血压、心脏病、癫痫、偏头痛、眩晕、中风、慢性鼻出血、疝气和胃溃疡等。

　　Please should not practice in case of any chronic diseases to related to hart, brain, abdomen and nose problem like – high blood pressure, hart attack, epilepsy, migraine, vertigo, stroke, chronic bleeding in the nose, hernia and gastric ulcers etc.