Multitasking is commonly thought of as a way to accomplish numerous tasks in a short amount of time with minimal effort and usually mediocre results. But what if I told you that combining yoga techniques, in the same amount of practice time and with minimal extra effort, could yield incredible results?
Why Multitask?
The art of yoga multitasking is about adding value and depth to your yoga practice without adding any more time. When you combine yoga techniques, which are usually taught and practised separately, you are also combining the benefits of these ancient actions, and their effects are exponentially increased.
Here is an examples of yoga multitasking to add to your home practice. Try it out, and then get creative and see what else you come up with! Having the courage to experiment and create a new yoga routine that feels great for you is an ideal way to deepen your yoga practice.
Asana and Pranayama
Pranayama, or breathwork, in combination with asanas, or yoga poses, creates a powerful detoxifying effect on the body and clarifying effect for the mind. In this case, we will combine kapalabhati or “skull polishing” breath with utkatasana or “chair pose”.
Utkatasana helps strengthen your thighs and ankles while stimulating your digestive organs and cardiovascular system. Kapalabhati breath cleanses the nasal passages and sinus, tones and strengthens the abdominal muscles, and creates an introverted and calm effect on the mind after practice. Combining these yoga techniques creates a powerhouse effect of physical and mental cleansing and invigoration.
Skull Polishing Breath
Kapalabhati is a rapid succession of sharp expulsions of breath through the nose. To practice this yogic breath you should have a good grasp of proper yogic breathing, and practice this in the middle of your yoga session. Begin with a deep inhale, then contract your lower belly to exhale sharply 20 times. Imagine that you are blowing out 20 birthday candles quickly, one at a time . After 20 short exhales, inhale fully, then slowly exhale and relax.
Contraindications
Begin by standing in Tadasana (mountain pose), then inhale, bringing your arms above your head. As you exhale, bend your knees and drop your hips down, as though you were going to sit in a very low chair. Draw your navel in towards your spine to lengthen and protect your lower back. Drop your shoulders down towards your hips, and soften and spread through the base of your feet. Once you have settled into this yoga pose, inhale deeply and do one round of kapalabhati breath. On the inhale, rise back up to standing, exhaling slowly while letting your arms come back down to your side. Close your eyes and notice the effects of the breath and pose. Repeat three times, taking sufficient time to rest in between repetitions.Utkatasana
The Multitask