簡單有效的瑜伽排毒法

Kapalbhati – Detoxification Technique of yoga

卡帕拉巴提—瑜伽清潔技巧

Kapalbhati（卡帕拉巴提）是一種瑜伽解毒（清潔）方法。Kapalbhati（卡帕拉巴提）為梵文詞，「kapal」的意思是頭蓋骨，「bhati」的意思是光或者發亮，也就是說，如果我們規律地練習Kapalbhati（卡帕拉巴提），可以幫助頭顱內部發光。練習過程中用力呼氣，自然吸氣，這種呼吸法可以讓體內升溫，高溫幫助分解毒素，將有害的廢棄物排出體外。

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）用力的呼氣和最小程度的吸氣幫助最大限度地排出體內的二氧化碳。一般情況下，我們每分鐘呼吸16-20次，但是在Kapalbhati（卡帕拉巴提）的過程中，我們每分鐘呼吸100-120次，這種練習可以增強氧氣的消耗，排出更多的二氧化碳和其它廢棄物。

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）也幫助清潔呼吸道的粘液，強大的呼氣將粘液一直向上移動，直到吐出體外。這種練習對於哮喘、支氣管炎、肺結核、流感、感冒和鼻炎的人都大有好處。

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.

在用力呼氣時需要腹部肌肉收縮，從而按摩所有的腹部器官，刺激消化，增強排泄系統的功能，幫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.

它也被叫做大腦額葉清潔呼吸法，因為Kapalbhati（卡帕拉巴提）主要對大腦產生作用，在用力呼氣時按摩大腦皮質，刺激腦細胞、松果體和腦垂體，這個技巧改變智力活動，使思維放鬆，釋放壓力、焦慮、憤怒、內疚、攻擊性和抑鬱等，它讓思維平靜、快樂、包容，幫助控制情緒，使思維免受干擾。

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）也幫助清潔血液、平衡並增強神經系統，清除呼吸道的毒素和廢棄物，去除負面思想和情緒。

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勢坐好，如蓮花坐、至善坐。

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

閉上眼睛，頸背延展伸直，雙手放在膝蓋上，做智慧手印，放鬆整個身體。

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

通過雙鼻孔深吸氣，胸腔和腹部擴展。

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

用力收縮腹部肌肉呼出氣體，放鬆。

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

吸氣腹部肌肉放鬆。

inhalation with the abdominal muscles relax.

持續快速地用力呼氣，自然吸氣。

Continue rapidly forceful exhalation and passive inhalation.

做完20-50組快速呼吸之後，深呼吸，緩緩地呼氣。

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

這為一組。

This is one round.

組數

初練者可以練習3組，每組20-50個呼吸；熟練後可以增加到每組50-100個呼吸。

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

注意事項

背部和頸部坐直，不要拱背。

Keep the back and neck should be straight during practice, don』t make curve spine.

練習期間肩膀和頭不動。

During practice try to stable the shoulder and head.

空腹練習，飯後至少3-4小時練習。

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

禁忌

如果有任何與心臟、大腦、腹部和鼻子相關疾病的人，請不要練習。如高血壓、心臟病、癲癇、偏頭痛、眩暈、中風、慢性鼻出血、疝氣和胃潰瘍等。

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.

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