13:11

Kapalabhati "Le crâne brillant"

by Olivier Yoga

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3 cycles de Kapalabhati, les expirations sont actives, les inspirations sont complètement passives. Durant les rétentions ne forcez jamais. Le pranayama doit rester confortable, sans hyperventilation. 60 à 120 expirations avec des rétentions de 1 min à 1min30 Cet exercice est à la fois une purification de poumons et un boost énergétique. A pratiquer de préférence le matin dans une pièce bien aérée. Idéal avant une méditation !

PerformanceÉnergieSpirituelKapalabhatieYogaSpiritualitéMéditation de la ConcentrationConcentrationRespirationPranaReligionHindouismeClaritéEnergieBasé sur l'ÉnergiePranayamaMouvementHatha Yoga

Script

Kapalabhati,

La pratique du crâne brillant.

Trouvez une assise confortable,

Les jambes croisées avec le dos droit.

Laissez les paupières se fermer.

Et posez les mains sur les genoux,

Les cuisses,

Pouces index en contact en Chin Mundra.

Expirez complètement.

Puis prenez une première profonde respiration complète et redressez le dos.

Expirez,

Laissez le visage,

Les épaules détendues.

Expirez complètement.

Relâchez l'abdomen,

À nouveau inspire et expire.

Expirez un peu plus,

Relâchez l'abdomen,

Inspirez une dernière fois profondément.

Expirez longuement,

Naturellement,

Complètement.

Puis revenez à une respiration naturelle par les deux narines.

Dans la pratique de Kapalabhati,

L'expiration est active,

L'inspire est passive.

On va démarrer un premier cycle,

60 expirations actives.

Expirez d'abord complètement.

Relâchez l'abdomen,

Inspirez doucement et on commence.

Expire,

Expire,

Expire.

Inde,

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Expire complètement.

Puis prenez à votre rythme de respiration complète,

Redressez si besoin la posture,

Expire complètement.

A nouveau respiration yogique complet,

L'énergie se dirige vers l'espace du front,

Expire le corps détendu.

Expirez complètement puis relâchez l'abdomen,

Inspirez trois quarts des poumons et retenez le souffle,

L'énergie qui se dirige vers l'espace du front,

Visualisez une lumière mentalement et répétez la vibration Aum mentalement,

Aum,

Aum,

Quinze secondes encore si c'est confortable,

Expirez doucement.

Respirez librement quelques fois,

On va démarrer un deuxième cycle,

Même rythme,

Un petit peu plus long,

Expirez d'abord complètement,

Lente profonde respiration,

Redressez le dos si besoin,

Poitrine ouverte et expire,

Relâchez l'abdomen,

Inspirez,

On commence,

Expire,

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Expire respirez librement quelques fois,

Préparez vous pour un troisième et dernier cycle,

Expirez complètement,

Une respiration yogique complète,

Où le dos est bien droit,

Sans tension,

Expirez complètement,

Puis relâchez l'abdomen,

Inspirez troisième cycle,

Expire,

Expire,

Expire,

Expire,

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Expire expire,

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Rencontrez votre professeur

Olivier Yoga Paris, France

4.5 (40)

Avis récents

Sophie

April 23, 2024

Merciii ! Rétentions trop longues pour moi mais pour le reste, ravie de pouvoir revivre cette pratique du Ahram !

Alejandra

March 21, 2022

Merci bien 🙏🏽

September 6, 2021

Merci ! 😊

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