The Kapalabhati breathing technique explained.

Our yoga teacher Annabel practicing Kapalabhati.

Kapalabhati, also known as breath of fire, is a pranayama - a yogic breathing technique that cleanses, detoxifies and invigorates your mind and body. The word kapalabhati is made up of two Sanskrit words: kapāla meaning 'skull', and bhāti meaning 'shining, illuminating'.

A fiery technique, it best done before an asana flow, rather than after. It is also best practiced on an empty stomach, sitting in an upright position such as crossed legged or on the shins.

Our yoga teacher Annabel explains step by step how to practice kapalabhati, which she regularly starts her classes with.

1. Start by inhaling fully, taking your time and filling up your lungs.

2. Then, begin by exhaling shortly and sharply through the nose for anywhere from 50 to 120 strokes (exhales). Your focus should mostly be on the exhales, letting your inhales happen naturally. Passively inhale, actively exhale.

3. When finished the strokes, exhale deeply, then inhale again, completely and hold your breath for a few counts.

4. Finally, exhale completely and return to the normal rhythm of breath. 

Tips: When practicing, think about puffing the belly in and out, sucking the navel towards the spine on the exhale. It can also be beneficial to place a block under your sit bones in order to align your spine, and to place your hands on your lower belly. 

Some other benefits include:

• An increased amount of prana (energy) moving throughout your body. Notice how your body feels after the practice.. you might feel more energised, as an increased amount of blood will now be circulating throughout the your body. 

• Kapalabhati also helps to calm the mind. When we are so focused on the ratio, pattern and force of the breath, we have no time to think of anything else. This allows our mind to settle and focus. 

If you are looking to practice yoga, South Yarra’s UPG Studio offers intimate, personalised classes to help you get the most out of your practice. Book a class with us here.

Yoga 'Pigeon' Pose

The ‘Pigeon’

Benefits of Half Pigeon include:

• Release and opening of the hips, a place where we often hold a lot of built up emotions, especially for women. I find that it is beneficial for me to release stagnant energy and anxieties which I often hold in my hips

• Stretches quads and glutes

Half pigeon pose is fairly accessible to all as it can be modified. Great options if you need a bit more support in pigeon include:

• A block under the hip

• A block under the forehead or arms

• Remaining upright in seated half pigeon rather than folding all the way in

If you'd like to deepen the pose, some good options include:

• Folding in over the top leg onto forearms or all the way to the floor

• Moving into full mermaid by sitting upright and bending into the knee of the back leg, grabbing hold of your back foot. Option to bind here by bringing the elbow crease to the foot and interlocking the hands

• Moving into full pigeon by swinging the back leg around and stacking it on top of the lower leg, with both shins parallel with the top of the mat

If half pigeon is not accessible to you a great alternative is reclined figure 4. To get into this shape (on the right side):

• Lay on your back

• Plant both feet flat on the floor with knees bent

• Lift your right leg and place the ankle on top of the left knee, opening the right knee out to the side

• Then grab hold of the back or front of your left knee and pull in towards your chest as much as feels comfortable

“My favourite thing about yoga is: That it is for everyone.”

— Annabel Macfarlane

5 Things We Need To Clear Up About Yoga

The word ‘yoga’ means ‘union’, highlighting its holistic nature and focus on the connection between body, mind and spirit. Once you start to delve into the theory around yoga practice, you begin to realise that it goes far beyond trendy yoga studios and bendy Insta pics! 

1. The physical practice is only one small aspect of yoga

During my own training, our Master Yoga trainers all made a similar comment: that they would much rather teach someone who stays in child’s pose throughout the whole class and is tuning into their mind/body connection, compared to someone who is mindlessly pushing themselves through all the movements but focusing purely on the physical aspect.

The idea behind the physical practice of yoga is to tune into how the body is feeling and to practice mindfulness, connecting the physical practice with the mind. While there are certainly physical benefits to be gained, yoga can offer much more than this.

2. You don’t have to be flexible to do yoga!

“I would love to try yoga but I’m not flexible enough” is one of the most common statements I hear from people who have little experience with the practice. “Noooo”, I insist whenever I hear this statement, “anyone can do yoga!”. It’s true, flexibility is something that can be improved through the practice of yoga, but it certainly isn’t a requirement to start practicing! 

3. MYTH ALERT!: Yoga is “easy”

Anyone doing yoga correctly would know that this is a total misconception! There are so many different styles of yoga, and each style comes with different opportunities for self-improvement, both mentally and physically. 

In saying this, don’t be put off and think it’s ‘too hard’ either. The beauty is that we can all go at a pace that suits us individually, and improve on certain challenges in our own time. Knowing when to work hard and when to take it easy is key.

4. There is no such thing as being the ‘best’ in the class

There is no pressure to ace every movement/pose in a class, and I can guarantee the teacher is not judging or disappointed if you can’t do a headstand! Yoga is all about doing what feels right in your body. A yoga teacher should never push students to move in a way that doesn’t feel right. They should always encourage the class to listen to their body and give the option of resting at any time. If you feel that you need to take a breather for whatever reason, get into your preferred position* and do just that! If you learn to listen to your body and do this, you’re doing yoga right!

*Common poses to rest in include Downward Dog and Child’s Pose. 

5. You don’t need to spend a fortune to be a yogi

Wearing groovy leggings and a singlet with a motivational slogan to a yoga class can be a fun routine for some people, but it is most definitely not a requirement. Any loose, comfortable clothing that you can find lying around the house will be just as suitable!

Another beauty of yoga is that it can be done anywhere – seriously, anywhere! While group classes are amazing and definitely recommended as they have their own benefits (guidance from the trainer, a feeling of connection etc.), not everyone can afford to go three times a week. Why not try going just once a week and then for the rest of the week practice in the comfort of your own lounge room or at the park? 

Article written by Rebecca Benini