{"id":12150,"date":"2026-02-27T10:51:44","date_gmt":"2026-02-27T09:51:44","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=12150"},"modified":"2026-04-06T15:58:45","modified_gmt":"2026-04-06T13:58:45","slug":"anuloma-viloma-kapalabhati","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/fr\/yoga\/respiration\/anuloma-viloma-kapalabhati\/","title":{"rendered":"Exercices interm\u00e9diaires"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"12150\" class=\"elementor elementor-12150 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 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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\">Exercices de pranayama&nbsp;: Anuloma Viloma et 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>Au niveau interm\u00e9diaire des exercices de <strong>pranayama<\/strong>, l\u2019accent se d\u00e9place vers un approfondissement de l\u2019\u00e9quilibre, un affinement du souffle et une introduction progressive de la r\u00e9tention \u2013 sans tension. Anuloma Viloma (respiration altern\u00e9e par les narines) devient ici la pratique centrale, en utilisant la r\u00e9tention et le travail sur les rythmes pour stabiliser le syst\u00e8me nerveux et concentrer le mental. Kapalabhati est introduit comme une technique plus puissante et purifiante, fond\u00e9e sur de courtes expirations actives et des inspirations passives, utilis\u00e9e pour stimuler l\u2019\u00e9nergie et affiner la concentration. Le but de ces exercices de respiration du pranayama est la stabilit\u00e9 : un syst\u00e8me nerveux calme, un mental centr\u00e9 et un rythme fluide que vous pouvez maintenir.<\/p>\n<h3>Pr\u00e9paration de la pratique<\/h3>\n<ol>\n<li>Commencez par quelques minutes en posture du cadavre (Savasana) pour apaiser le corps et permettre \u00e0 la respiration de devenir calme et r\u00e9guli\u00e8re.<\/li>\n<li>Asseyez-vous confortablement avec la colonne vert\u00e9brale bien droite (utilisez un coussin si cela vous aide).<\/li>\n<li>Respirez par le nez, gardez le visage d\u00e9tendu et laissez les \u00e9paules se rel\u00e2cher.<\/li>\n<\/ol>\n<h3>Contre-indication<\/h3>\n<p>Ne pratiquez pas Anuloma Viloma avec r\u00e9tention du souffle ni Kapalabhati pendant la grossesse.<\/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\" 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-3d08e85f elementor-widget elementor-widget-template\" data-id=\"3d08e85f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"8210\" class=\"elementor elementor-8210 elementor-5384 elementor-5384\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14639b91 e-flex e-con-boxed e-con e-parent\" data-id=\"14639b91\" 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-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" 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-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found 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\tContenu\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\">Exercice 1 : Anuloma Viloma (respiration altern\u00e9e) avec r\u00e9tention du souffle<\/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 (positions des mains)<\/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-12137\" 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 (main droite)<\/h4><p class=\"elementor-image-box-description\">Repliez l\u2019index et le majeur vers la paume. Utilisez le pouce pour fermer la narine droite et l\u2019annulaire pour fermer la narine gauche.<\/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-12138\" 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 (main gauche)<\/h4><p class=\"elementor-image-box-description\">Touchez l\u00e9g\u00e8rement le pouce et l\u2019index ; gardez les autres doigts d\u00e9tendus et \u00e9tendus, pos\u00e9s sur le genou.<\/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>\u00c9tapes d\u2019Anuloma Viloma<\/h3>\n<ol>\n<li>Asseyez-vous bien droit et d\u00e9tendu. Formez Vishnu Mudra avec la main droite et Chin Mudra avec la main gauche.<\/li>\n<li>Fermez la narine droite avec le pouce et inspirez par la gauche.<\/li>\n<li>Fermez doucement les deux narines et retenez le souffle.<\/li>\n<li>Ouvrez la narine droite et expirez par la droite.<\/li>\n<li>Inspirez par la droite.<\/li>\n<li>Fermez les deux narines et retenez le souffle.<\/li>\n<li>Ouvrez la narine gauche et expirez par la gauche.<\/li>\n<li>Continuez pendant plusieurs cycles, en gardant le souffle confortable et r\u00e9gulier.<\/li>\n<\/ol>\n<h3>Rythmes (\u00e0 d\u00e9velopper progressivement)<\/h3>\n<p>Commencez par 3 : 6 : 6 (inspiration : r\u00e9tention : expiration).<br \/>Lorsque cela devient confortable, progressez vers 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\">Bienfaits d\u2019Anuloma 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>\n<li>Elle \u00e9quilibre le syst\u00e8me nerveux et aide \u00e0 stabiliser l\u2019\u00e9tat int\u00e9rieur, c\u2019est pourquoi elle est consid\u00e9r\u00e9e comme une pratique centrale du pranayama.<\/li>\n<li>Elle centre le mental et soutient la concentration ; le rythme du comptage et l\u2019alternance des c\u00f4t\u00e9s contrebalancent naturellement les tendances du mental \u00e0 s\u2019\u00e9parpiller.<\/li>\n<li>Elle aide \u00e0 affiner les habitudes respiratoires en entra\u00eenant un souffle plus \u00e9gal et plus rythm\u00e9, plut\u00f4t que des sch\u00e9mas irr\u00e9guliers ou superficiels.<\/li>\n<li>Avec une r\u00e9tention douce, cette pratique est utilis\u00e9e pour diriger l\u2019\u00e9nergie vers la r\u00e9gion du \u00ab troisi\u00e8me \u0153il \u00bb, soutenant ainsi la concentration int\u00e9rieure et la stabilit\u00e9 dans la m\u00e9ditation.<\/li>\n<li>Une pratique r\u00e9guli\u00e8re est associ\u00e9e \u00e0 une sensation de plus grand calme, de plus grande clart\u00e9 et d\u2019un meilleur \u00e9quilibre, plut\u00f4t qu\u2019\u00e0 une surstimulation.<\/li>\n<\/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\">Exercice 2 : Anuloma Viloma avec r\u00e9tention prolong\u00e9e<\/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>Dans cet exercice de respiration du pranayama, vous augmentez progressivement la dur\u00e9e de la r\u00e9tention, et seulement lorsque vous \u00eates parfaitement \u00e0 l\u2019aise. Le principe est simple : d\u00e9velopper votre capacit\u00e9 sans tension.<\/p>\n<h3>\u00c9tapes<\/h3>\n<ol>\n<li>Pratiquez quelques cycles de respiration altern\u00e9e par les narines avec r\u00e9tention selon le rythme qui vous est actuellement confortable.<\/li>\n<li>Gardez l\u2019inspiration r\u00e9guli\u00e8re, la r\u00e9tention d\u00e9tendue et l\u2019expiration sans pr\u00e9cipitation.<\/li>\n<li>N\u2019augmentez le rythme que lorsque le visage, la gorge et les \u00e9paules restent d\u00e9tendus et que le souffle demeure confortable du d\u00e9but \u00e0 la fin.<\/li>\n<li>Si une tension appara\u00eet, revenez au rythme pr\u00e9c\u00e9dent et restez-y jusqu\u2019\u00e0 ce qu\u2019il redevienne facile.<\/li>\n<\/ol>\n<h3>Rythmes (exemples de progression)<\/h3>\n<p>Commencez par 3 : 6 : 6.<br \/>Puis 4 : 8 : 8.<br \/>Lorsque cela est parfaitement \u00e9tabli, augmentez la r\u00e9tention \u00e0 3 : 12 : 6 (en doublant la r\u00e9tention).<br \/>Une fois ce rythme devenu stable, progressez vers 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\">Exercice 3 : Kapalabhati (purification des poumons)<\/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 est une pratique de pranayama plus puissante et \u00e9nergisante, utilis\u00e9e pour purifier le syst\u00e8me respiratoire. Elle consiste en de courtes expirations actives, tandis que les inspirations se produisent passivement.<\/p>\n<h3>Comment effectuer les expirations rythm\u00e9es de Kapalabhati<\/h3>\n<p>Apprenez d\u2019abord le mouvement de base de \u00ab pompage \u00bb avant d\u2019augmenter la vitesse ou d\u2019ajouter des s\u00e9ries plus longues.<\/p>\n<ol>\n<li>Asseyez-vous bien droit, avec la colonne vert\u00e9brale allong\u00e9e et la poitrine confortablement ouverte.<\/li>\n<li>Respirez par le nez.<\/li>\n<li>Commencez le pompage : rendez l\u2019expiration active et br\u00e8ve en contractant l\u2019abdomen (un mouvement rapide vers l\u2019int\u00e9rieur), puis rel\u00e2chez.<\/li>\n<li>Laissez l\u2019inspiration se produire passivement et automatiquement lorsque l\u2019abdomen se rel\u00e2che \u2013 n\u2019aspirez pas d\u00e9lib\u00e9r\u00e9ment l\u2019air.<\/li>\n<li>Gardez le visage et les \u00e9paules d\u00e9tendus ; le mouvement se fait principalement dans l\u2019abdomen.<\/li>\n<li>Commencez par un rythme lent et r\u00e9gulier jusqu\u2019\u00e0 ce que l\u2019action devienne claire et sans effort.<\/li>\n<\/ol>\n<h3>\u00c9tapes de la pratique<\/h3>\n<ol>\n<li>Effectuez 10 expirations actives et rythmiques (pompages), avec des inspirations passives entre chacune.<\/li>\n<li>Prenez deux respirations yogiques compl\u00e8tes lentes pour r\u00e9initialiser.<\/li>\n<li>Inspirez jusqu\u2019\u00e0 environ 80 % de votre capacit\u00e9.<\/li>\n<li>Retenez le souffle confortablement pendant 20 \u00e0 60 secondes.<\/li>\n<li>Expirez lentement et reposez-vous bri\u00e8vement.<\/li>\n<li>R\u00e9p\u00e9tez pendant quelques cycles, en restant toujours dans l\u2019aisance.<\/li>\n<\/ol>\n<h3>Quelques pr\u00e9cautions<\/h3>\n<ul>\n<li>Si vous vous sentez \u00e9tourdi, pris de vertige ou en tension, arr\u00eatez imm\u00e9diatement la pratique et reposez-vous tranquillement, en laissant la respiration retrouver son rythme naturel. Ne reprenez que lorsque vous vous sentez compl\u00e8tement stable \u2013 ou renoncez \u00e0 la pratique pour cette s\u00e9ance.<\/li>\n<li>\u00c9vitez de pratiquer la respiration Kapalabhati tard le soir, car c\u2019est un exercice stimulant qui pourrait vous emp\u00eacher de dormir.<\/li>\n<li>N\u2019abordez la technique de Kapalabhati qu\u2019une fois que vous \u00eates \u00e0 l\u2019aise avec la respiration altern\u00e9e par les narines avec r\u00e9tention du souffle.<\/li>\n<\/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\">Bienfaits 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>\n<li>Elle purifie les poumons et le syst\u00e8me respiratoire gr\u00e2ce \u00e0 une ventilation puissante et \u00e0 une \u00e9limination plus compl\u00e8te de l\u2019air r\u00e9siduel.<\/li>\n<li>Elle augmente l\u2019apport en oxyg\u00e8ne, laissant souvent une sensation d\u2019\u00e9veil et d\u2019\u00e9nergie accrue.<\/li>\n<li>Elle peut soutenir une concentration plus vive gr\u00e2ce \u00e0 son effet stimulant et clarifiant sur le mental.<\/li>\n<\/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\">Poursuivez votre pratique du pranayama avec accompagnement<\/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 vous souhaitez recevoir un retour personnel et donner un rythme r\u00e9gulier \u00e0 votre pratique, vous pouvez envisager de rejoindre un cours de yoga en pr\u00e9sentiel dans l\u2019un de <a href=\"#\">nos centres de yoga Sivananda<\/a>, o\u00f9 les techniques de respiration du pranayama peuvent \u00eatre guid\u00e9es et affin\u00e9es pas \u00e0 pas.<\/p>\n<p>Vous pouvez \u00e9galement envisager une <a href=\"#\">retraite de yoga<\/a>, o\u00f9 la pratique dans un environnement favorable peut vous aider \u00e0 approfondir votre travail du souffle et votre routine dans son ensemble.<\/p>\n<p>Si vous souhaitez pratiquer r\u00e9guli\u00e8rement avec un accompagnement depuis chez vous, vous pouvez aussi rejoindre la <a href=\"#\">pratique de pranayama en ligne<\/a>, qui a lieu trois fois par semaine. Une s\u00e9ance en ligne typique comprend :<\/p>\n<ul>\n<li>Pratique guid\u00e9e (rythme interm\u00e9diaire)<\/li>\n<li>Kapalabhati : 3 \u00e0 5 cycles, en progressant de 50 \u00e0 100 pompages<\/li>\n<li>Anuloma Viloma : 20 \u00e0 25 cycles, en progressant de 4\u201316\u20138 jusqu\u2019\u00e0 6\u201324\u201312<\/li>\n<li>Certains jours, des pranayamas compl\u00e9mentaires : Bhramari, Sitali, Sitkari<\/li>\n<li>Kriyas (exercices de purification)<\/li>\n<li>Relaxation en posture du cadavre (Savasana)<\/li>\n<li>Une courte lecture sur le pranayama, suivie d\u2019une m\u00e9ditation<\/li>\n<\/ul>\n<p>Vous trouverez l\u2019horaire et les d\u00e9tails <a href=\"#\">ici<\/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>Exercices interm\u00e9diaires Exercices de pranayama&nbsp;: Anuloma Viloma et Kapalabhati Au niveau interm\u00e9diaire des exercices de pranayama, l\u2019accent se d\u00e9place vers un approfondissement de l\u2019\u00e9quilibre, un affinement du souffle et une introduction progressive de la r\u00e9tention \u2013 sans tension. Anuloma Viloma (respiration altern\u00e9e par les narines) devient ici la pratique centrale, en utilisant la r\u00e9tention et [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":12117,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-12150","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12150","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/comments?post=12150"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12150\/revisions"}],"predecessor-version":[{"id":12162,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12150\/revisions\/12162"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/pages\/12117"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/fr\/wp-json\/wp\/v2\/media?parent=12150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}