Kapal in Sanskrit means FOREHEAD, and Bhati in Sanskrit means
SHINING. Practicing Kapalbhati on regular basis leads to shining
face with inner radiance. Kapalbhati is highly energizing
abdominal breathing exercise.
What we do in Kapalbhati Pranayama
In Kapalabhati we do quick exhalation and natural inhalation.
Normally exhalation takes one fourth of the time of inhalation.
Quick exhalation and natural inhalation follow each other.
How to do Kapalbhati Pranayama
Step 1) Sit in comfortable crossed leg position with Back
straight. Hands resting on knees in either chin or gyana mudra.
Face to be relaxed.
Step 2) Inhale deeply through both nostril, expanding abdomen
and exhale with the forceful contraction of abdominal muscles.
(Pull the abdomen in by quickly contracting the abdominal
muscles and exhale through the nose). The air is pushed out of
lungs by contraction of the diaphragm.
Step 3) After exhalation again inhalation but inhalation should
not involve any effort. To inhale just relax and the lungs will
automatically expand and filled with air. One can begin with 15
respiration. After completing 15 quick exhalation and natural
inhalation , inhale and exhale deeply. This is one round.One can
start the practice of Kapalbhati pranayama with 3 such rounds
for practice.
Benefits of Kapalabhati
1) Kapalabhati cleanses the lungs and entire respiratory system.
2) The blood is purified and body gets an increased supply of
oxygen to all cells.
3) Digestion is improved.
4) Abdominal muscles are strengthened.
5) Prepare the mind for meditation.
6) Energise the mind for mental work.
Precautions: Kapalbhati should not be practice by those a)
Suffering from heart disease b) High blood pressure c) Hernia d)
Should never be practiced when an asthmatic attack is in
progress. e) If pain or dizziness is experienced ,it is
preferable to stop the practice till the sensation has passed.
Practiced can be restarted with less force. f) Quick exhalation
should be comfortable to oneself. i.e. quick exhalation should
not be too forceful.
Common Mistake: 1) Abdomen is contracted while inhaling. 2)
Shoulders are contracted to push the air out when exhaling. 3)
Back and shoulders move during exercise.
Point to Note: a) Exercise should not be done if you are feeling
uncomfortable at any time during the exercise. b) Rapid
breathing used in this technique should be from the abdomen and
not from the chest. c) Kapalbhati should be practice on an empty
stomach only. d) Kapalbhati should be practiced after the asanas
and Relaxation (atleast 10 minutes) and before meditation e)
Chest should not move very much.
(f) It is always good and advisable that this exercise should be
learned under supervision of yoga teacher after discussion with
him about your health.
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About the author:
Mr Subodh Gupta,is consultant with NIE The Times of India group
(India's largest Media Group).He has been Interviewed by various
TV channel channels in India and London. Mr Gupta has organized
more than 500 workshops on Yoga and Stress Management.
