Welcome to this Laughter Yoga Pranayama Session: Kapalabhati. Please join me in exploring the depths of Laughter Yoga by learning this rewarding deep breathing practice. Thank you to Duncan Cook for inspiring, guiding, and sponsoring this video.
Video Sponsored by Duncan Cook of Laughter Yoga Ontario
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SCRIPT
Hello! I’m Kara with Laughter Yoga Together. Welcome to this Laughter Yoga Pranayama Session: Kapalabhati. Please join me in exploring the depths of Laughter Yoga by learning this rewarding deep breathing practice.
Kapalbhati is cleansing and energizing. It improves digestion, helps remove excess belly fat, and cleans and strengthens the lungs. This video utilizes the methods learned from Dr. Madan Kataria, as well as the Department of Yoga Institute of Naturopathy and Yogic Sciences Bangalore.
Before we proceed, let’s review some health and safety guidelines. If you have any of the following conditions (high blood pressure, cardiac problems, ulcer, colitis, hernia, advanced piles, epilepsy, weakness, severe back pain, pregnancy, major surgery in the last 3 months) or any other health concerns, please consults your doctor before trying this. If you experience any dizziness, please stop. If you are new to this pranayama exercise, please start slowly and build your practice. And as with all Laughter Yoga, only do what feels good to you.
Ready? Okay! Laughter Yoga Kapalabhati has three steps:
1. The Breathing
2. The Mantra
3. The Counting
I’ll describe each step and then we’ll do the practice together.
Step 1: The Breathing
Kapalabhati focuses on forceful exhalation through your nose that happens by quickly pulling your abdominal muscles and diaphragm inward. The inhalation will happen automatically, keep your concentration on the exhale. Keep your mouth closed, facial muscles relaxed, back and neck straight, shoulders steady, and your hands on your knees. We call each exhalation a stroke. Beginners should start with 60-80 strokes and you can build up to 120 strokes.
Step 2: The Mantra
The most well-known Laughter Yoga mantra is: Ho Ho, Ha Ha. As we do Kapalabhati strokes, we will think this mantra in our minds. Each full mantra equals 4 strokes. In other words, Ho Ho, Ha Ha will be thought while we forcefully exhale 4 times.
Step 3: The Counting
Now we’re ready to learn Dr. Kataria’s counting method. We’ll use the mantra to help us count on our hand. Each finger has 3 segments. We use our thumb and touch each segment. Each segment represents 1 mantra. Since the mantra is 4 strokes, if we count 3 segments on 5 fingers, we will reach the recommended 60 strokes. (Show example)
Now we’re ready to try Laughter Yoga Kapalabhati. Please join me.
Awesome! By combining the breathing, the mantra, and the counting, we can easily keep track of our strokes and maintain a focused, positive mental state. Thank you so much for joining me! Have a wonderful day, breathe deeply & LAUGH ON!
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Laughter Yoga Pranayama Series:
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