{"id":11171,"date":"2026-02-27T10:51:44","date_gmt":"2026-02-27T09:51:44","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=11171"},"modified":"2026-03-30T19:12:26","modified_gmt":"2026-03-30T17:12:26","slug":"anuloma-viloma-kapalabhati","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/es\/yoga\/respiracion\/anuloma-viloma-kapalabhati\/","title":{"rendered":"Ejercicios de respiraci\u00f3n &#8211; nivel intermedio"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"11171\" class=\"elementor elementor-11171 elementor-9666\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48880555 e-flex e-con-boxed e-con e-parent\" data-id=\"48880555\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5056eac1 elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"5056eac1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Nivel intermedio<\/p>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3496ce1 e-flex e-con-boxed e-con e-parent\" data-id=\"3496ce1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7b59439 elementor-widget elementor-widget-template\" data-id=\"7b59439\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div 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data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-77c5128e e-flex e-con-boxed e-con e-parent\" data-id=\"77c5128e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2cdd92ef elementor-widget elementor-widget-shortcode\" data-id=\"2cdd92ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-544dd72d e-flex e-con-boxed e-con e-parent\" data-id=\"544dd72d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6f446cb8 e-con-full e-flex e-con e-child\" data-id=\"6f446cb8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3e59116 elementor-widget elementor-widget-heading\" data-id=\"3e59116\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Ejercicios de pranayama para estudiantes de nivel intermedio: Anuloma Viloma y Kapalabhati<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b04ecd6 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5b04ecd6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-63cd3a1a e-con-full e-flex e-con e-child\" data-id=\"63cd3a1a\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4fed6910 elementor-widget elementor-widget-text-editor\" data-id=\"4fed6910\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>En el nivel intermedio de los ejercicios de pranayama, el \u00e9nfasis se desplaza hacia una profundizaci\u00f3n del equilibrio, un refinamiento de la respiraci\u00f3n y una introducci\u00f3n gradual de la retenci\u00f3n \u2013 sin esfuerzo. Anuloma Viloma (respiraci\u00f3n alterna por las fosas nasales) se convierte aqu\u00ed en la pr\u00e1ctica central, utilizando la retenci\u00f3n y el trabajo con proporciones para estabilizar el sistema nervioso y enfocar la mente. Kapalabhati se introduce como una t\u00e9cnica m\u00e1s intensa y purificadora, basada en exhalaciones cortas y activas con inhalaciones pasivas, utilizada para estimular la energ\u00eda y agudizar la concentraci\u00f3n. El objetivo de estos ejercicios de respiraci\u00f3n de pranayama es la estabilidad: un sistema nervioso calmado, una mente centrada y un ritmo suave que puedas sostener.<\/p><h3>Preparaci\u00f3n para la pr\u00e1ctica<\/h3><ol><li>Comienza con unos minutos en la Postura del Cad\u00e1ver (Savasana) para asentar el cuerpo y permitir que la respiraci\u00f3n se vuelva tranquila y uniforme.<\/li><li>Si\u00e9ntate c\u00f3modamente con la columna erguida (usa un coj\u00edn si te ayuda).<\/li><li>Respira por la nariz, mant\u00e9n el rostro relajado y deja que los hombros se suavicen.<\/li><\/ol><h3>Contraindicaci\u00f3n<\/h3><p>No practiques Anuloma Viloma con retenci\u00f3n de la respiraci\u00f3n ni Kapalabhati durante el embarazo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-625ab735 e-flex e-con-boxed e-con e-parent\" data-id=\"625ab735\" data-element_type=\"container\" data-e-type=\"container\" 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on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContenido\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-499f182f e-flex e-con-boxed e-con e-parent\" data-id=\"499f182f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-25e5af53 e-con-full e-flex e-con e-child\" data-id=\"25e5af53\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a19c6f5 elementor-widget elementor-widget-heading\" data-id=\"2a19c6f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ejercicio 1: Anuloma Viloma (respiraci\u00f3n alterna por las fosas nasales) con retenci\u00f3n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-461cd154 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"461cd154\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5dbffa24 e-con-full e-flex e-con e-child\" data-id=\"5dbffa24\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-60e12f33 elementor-widget elementor-widget-text-editor\" data-id=\"60e12f33\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Mudras (posiciones de las manos)<\/h3>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d9ca5aa e-con-full e-flex e-con e-child\" data-id=\"7d9ca5aa\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e6110ed elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"6e6110ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra.jpg\" class=\"attachment-full size-full wp-image-11134\" alt=\"Vishnu Mudra\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/vishnu-mudra-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\">Vishnu Mudra (mano derecha)<\/h4><p class=\"elementor-image-box-description\">Dobla el dedo \u00edndice y el dedo medio hacia la palma. Utiliza el pulgar para cerrar la fosa nasal derecha y el dedo anular para cerrar la fosa nasal izquierda.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cac3e7b elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"3cac3e7b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra.jpg\" class=\"attachment-full size-full wp-image-11135\" alt=\"Chin Mudra\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra.jpg 600w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra-300x300.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/02\/chin-mudra-150x150.jpg 150w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"elementor-image-box-content\"><h4 class=\"elementor-image-box-title\">Chin Mudra (mano izquierda)<\/h4><p class=\"elementor-image-box-description\">Toca suavemente el pulgar y el dedo \u00edndice; mant\u00e9n los dem\u00e1s dedos relajados y extendidos, descansando sobre la rodilla.<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66514d2c elementor-widget elementor-widget-text-editor\" data-id=\"66514d2c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>Pasos de Anuloma Viloma<\/h3><ol><li>Si\u00e9ntate erguido y relajado. Forma Vishnu Mudra con la mano derecha y Chin Mudra con la mano izquierda.<\/li><li>Cierra la fosa nasal derecha con el pulgar e inhala por la izquierda.<\/li><li>Cierra suavemente ambas fosas nasales y ret\u00e9n la respiraci\u00f3n.<\/li><li>Abre la fosa nasal derecha y exhala por la derecha.<\/li><li>Inhala por la derecha.<\/li><li>Cierra ambas fosas nasales y ret\u00e9n la respiraci\u00f3n.<\/li><li>Abre la fosa nasal izquierda y exhala por la izquierda.<\/li><li>Contin\u00faa durante varias rondas, manteniendo la respiraci\u00f3n c\u00f3moda y estable.<\/li><\/ol><h3>Proporciones (progresar gradualmente)<\/h3><p>Empieza con 3 : 6 : 6 (inhalaci\u00f3n : retenci\u00f3n : exhalaci\u00f3n).<br \/>Cuando esto resulte c\u00f3modo, progresa a 4 : 8 : 8.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-44e9fced e-flex e-con-boxed e-con e-parent\" data-id=\"44e9fced\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-56873731 e-con-full e-flex e-con e-child\" data-id=\"56873731\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-76da6333 elementor-widget elementor-widget-heading\" data-id=\"76da6333\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Beneficios de Anuloma Viloma<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59a29a9b elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"59a29a9b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-528f91e4 e-con-full e-flex e-con e-child\" data-id=\"528f91e4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e64c568 elementor-widget elementor-widget-text-editor\" data-id=\"2e64c568\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Equilibra el sistema nervioso y ayuda a estabilizar el estado interior, por lo que se considera una pr\u00e1ctica central de pranayama.<\/li><li>Centra la mente y favorece la concentraci\u00f3n; el ritmo del conteo y la alternancia de lados contrarrestan de forma natural la tendencia de la mente a divagar.<\/li><li>Ayuda a refinar los h\u00e1bitos respiratorios al entrenar una respiraci\u00f3n m\u00e1s uniforme y r\u00edtmica, en lugar de patrones irregulares o superficiales.<\/li><li>Con una retenci\u00f3n suave, la pr\u00e1ctica se utiliza para dirigir la energ\u00eda hacia la zona del \u201ctercer ojo\u201d, favoreciendo la concentraci\u00f3n interior y la estabilidad en la meditaci\u00f3n.<\/li><li>La pr\u00e1ctica regular se asocia con una sensaci\u00f3n de mayor calma, claridad y equilibrio, en lugar de una sobreestimulaci\u00f3n.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-602bbc74 e-flex e-con-boxed e-con e-parent\" data-id=\"602bbc74\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-437902aa e-con-full e-flex e-con e-child\" data-id=\"437902aa\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-38276583 elementor-widget elementor-widget-heading\" data-id=\"38276583\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ejercicio 2: Anuloma Viloma con retenci\u00f3n prolongada<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4400c76a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"4400c76a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-11b4c9d8 e-con-full e-flex e-con e-child\" data-id=\"11b4c9d8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1b89ff3f elementor-widget elementor-widget-text-editor\" data-id=\"1b89ff3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>En este ejercicio de respiraci\u00f3n de pranayama, aumentas el tiempo de retenci\u00f3n lentamente y solo cuando te sientas completamente c\u00f3modo. El principio es simple: ampliar tu capacidad sin esfuerzo.<\/p><h3>Pasos<\/h3><ol><li>Practica unas cuantas rondas de respiraci\u00f3n alterna por las fosas nasales con retenci\u00f3n usando tu proporci\u00f3n actual y c\u00f3moda.<\/li><li>Mant\u00e9n la inhalaci\u00f3n estable, la retenci\u00f3n relajada y la exhalaci\u00f3n sin prisa.<\/li><li>Aumenta la proporci\u00f3n solo cuando el rostro, la garganta y los hombros permanezcan suaves y la respiraci\u00f3n siga siendo c\u00f3moda en todo momento.<\/li><li>Si aparece tensi\u00f3n, vuelve a la proporci\u00f3n anterior y permanece en ella hasta que vuelva a sentirse f\u00e1cil.<\/li><\/ol><h3>Proporciones (ejemplos de progresi\u00f3n)<\/h3><p>Empieza con 3 : 6 : 6.<br \/>Luego 4 : 8 : 8.<br \/>Cuando est\u00e9 completamente establecido, aumenta la retenci\u00f3n a 3 : 12 : 6 (duplicando la retenci\u00f3n).<br \/>Despu\u00e9s, cuando eso se vuelva estable, progresa a 4 : 16 : 8.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c4401c5 e-flex e-con-boxed e-con e-parent\" data-id=\"c4401c5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4f002e9 e-con-full e-flex e-con e-child\" data-id=\"4f002e9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0170c6 elementor-widget elementor-widget-heading\" data-id=\"e0170c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ejercicio 3: Kapalabhati (purificaci\u00f3n de los pulmones)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff002c5 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ff002c5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e70a0ac e-con-full e-flex e-con e-child\" data-id=\"e70a0ac\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f9445c6 elementor-widget elementor-widget-text-editor\" data-id=\"f9445c6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Kapalabhati es una pr\u00e1ctica de pranayama m\u00e1s intensa y energizante que se utiliza para purificar el sistema respiratorio. Consiste en exhalaciones cortas y activas, mientras que las inhalaciones se producen de forma pasiva.<\/p><h3>C\u00f3mo realizar los bombeos de Kapalabhati<\/h3><p>Aprende primero la acci\u00f3n b\u00e1sica de \u201cbombeo\u201d antes de aumentar la velocidad o a\u00f1adir rondas m\u00e1s largas.<\/p><ol><li>Si\u00e9ntate erguido, con la columna alta y el pecho c\u00f3modamente abierto.<br \/>Respira por la nariz.<\/li><li>Comienza el bombeo: haz que la exhalaci\u00f3n sea activa y corta contrayendo el abdomen (un movimiento r\u00e1pido hacia dentro) y soltando.<\/li><li>Deja que la inhalaci\u00f3n ocurra de forma pasiva y autom\u00e1tica cuando el abdomen se relaja \u2013 no inspires deliberadamente.<\/li><li>Mant\u00e9n el rostro y los hombros relajados; el movimiento se realiza principalmente en el abdomen.<\/li><li>Empieza con un ritmo lento y uniforme hasta que la acci\u00f3n se sienta clara y sin esfuerzo.<\/li><\/ol><h3>Pasos de la pr\u00e1ctica<\/h3><ol><li>Realiza 10 exhalaciones activas r\u00edtmicas (bombeos), con inhalaciones pasivas entre ellas.<\/li><li>Haz dos respiraciones y\u00f3guicas completas lentas para restablecerte.<\/li><li>Inhala hasta aproximadamente el 80 % de tu capacidad.<\/li><li>Ret\u00e9n la respiraci\u00f3n c\u00f3modamente durante 20\u201360 segundos.<\/li><li>Exhala lentamente y descansa brevemente.<\/li><li>Repite durante unas cuantas rondas, manteni\u00e9ndote siempre dentro de la comodidad.<\/li><\/ol><h3>Una advertencia<\/h3><ul><li>Si sientes mareo, aturdimiento o tensi\u00f3n, det\u00e9n la pr\u00e1ctica de inmediato y descansa en silencio, dejando que la respiraci\u00f3n vuelva a su ritmo natural. Ret\u00f3mala solo cuando te sientas completamente estable \u2013 o s\u00e1ltate la pr\u00e1ctica en esa sesi\u00f3n.<\/li><li>Evita practicar la respiraci\u00f3n Kapalabhati a \u00faltima hora de la noche, ya que es un ejercicio estimulante y podr\u00eda mantenerte despierto.<\/li><li>Empieza con la t\u00e9cnica de Kapalabhati solo despu\u00e9s de sentirte c\u00f3modo con la respiraci\u00f3n alterna por las fosas nasales con retenci\u00f3n.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a2aa8c0 e-flex e-con-boxed e-con e-parent\" data-id=\"a2aa8c0\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6e65896 e-con-full e-flex e-con e-child\" data-id=\"6e65896\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cd4908f elementor-widget elementor-widget-heading\" data-id=\"cd4908f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Beneficios de Kapalabhati<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-11c25b3 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"11c25b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-aa5c7ae e-con-full e-flex e-con e-child\" data-id=\"aa5c7ae\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6d3fbb5 elementor-widget elementor-widget-text-editor\" data-id=\"6d3fbb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Purifica los pulmones y el sistema respiratorio mediante una ventilaci\u00f3n intensa y una eliminaci\u00f3n m\u00e1s completa del aire residual.<\/li><li>Aumenta la absorci\u00f3n de ox\u00edgeno, dejando a menudo una sensaci\u00f3n de mayor alerta y energ\u00eda.<\/li><li>Puede favorecer una concentraci\u00f3n m\u00e1s aguda gracias a su efecto estimulante y clarificador sobre la mente.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-02c4b43 e-flex e-con-boxed e-con e-parent\" data-id=\"02c4b43\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5a017f7 e-con-full e-flex e-con e-child\" data-id=\"5a017f7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6d4333c elementor-widget elementor-widget-heading\" data-id=\"6d4333c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Contin\u00faa tu pr\u00e1ctica de pranayama con orientaci\u00f3n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5cc27df elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5cc27df\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c43061d e-con-full e-flex e-con e-child\" data-id=\"c43061d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-681e407 elementor-widget elementor-widget-text-editor\" data-id=\"681e407\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Si te gustar\u00eda recibir orientaci\u00f3n personalizada y dar a tu pr\u00e1ctica un ritmo constante, puedes unirte a una clase presencial de yoga en uno de <a href=\"https:\/\/staging.sivananda.eu\/es\/centros-ashrams-europa\/\">nuestros centros Sivananda Yoga<\/a>, donde las t\u00e9cnicas de respiraci\u00f3n de pranayama pueden ser guiadas y perfeccionadas paso a paso.<\/p><p>Tambi\u00e9n puedes considerar <a href=\"#\">un retiro de yoga<\/a>, donde practicar en un entorno de apoyo puede ayudarte a profundizar en tu trabajo respiratorio y en tu rutina general.<\/p><p>Si quieres practicar regularmente con apoyo desde casa, tambi\u00e9n puedes unirte a la pr\u00e1ctica de <a href=\"#\">pranayama online<\/a>, que se realiza tres veces por semana. Una sesi\u00f3n online t\u00edpica incluye:<\/p><ul><li>Pr\u00e1ctica guiada (ritmo intermedio)<\/li><li>Kapalabhati: 3\u20135 rondas, progresando de 50 a 100 bombeos<\/li><li>Anuloma Viloma: 20\u201325 rondas, progresando de 4\u201316\u20138 hasta 6\u201324\u201312<\/li><li>En algunos d\u00edas, pranayamas menores adicionales: Bhramari, Sitali, Sitkari<br \/>Kriyas (ejercicios de limpieza)<\/li><li>Relajaci\u00f3n en la Postura del Cad\u00e1ver (Savasana)<\/li><li>Una breve lectura sobre pranayama, seguida de meditaci\u00f3n<\/li><\/ul><p>Puedes encontrar el horario y los detalles <a href=\"#\">aqu\u00ed<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Nivel intermedio Ejercicios de pranayama para estudiantes de nivel intermedio: Anuloma Viloma y Kapalabhati En el nivel intermedio de los ejercicios de pranayama, el \u00e9nfasis se desplaza hacia una profundizaci\u00f3n del equilibrio, un refinamiento de la respiraci\u00f3n y una introducci\u00f3n gradual de la retenci\u00f3n \u2013 sin esfuerzo. Anuloma Viloma (respiraci\u00f3n alterna por las fosas nasales) [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":11114,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-11171","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/pages\/11171","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/comments?post=11171"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/pages\/11171\/revisions"}],"predecessor-version":[{"id":11322,"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/pages\/11171\/revisions\/11322"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/pages\/11114"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/es\/wp-json\/wp\/v2\/media?parent=11171"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}