How to do Kapalbhati Pranayama and Precautions and Benefits of Kapalabhati

Read more on Yoga for Asthma and Yoga Pranayama and Yoga for Spinal Cord

Kapalbhati' is a Sanskrit word. Kapal' means forehead and Bhati' means light. It refers that by this breathing exercise forehead becomes luminous and lustrous, which means all diseases disappears and body becomes pure, healthy and happy.

Procedure of Kapalbhati

Ideally kapalbhati should be done in the morning in empty stomach, if early morning is a problem then it should be performed after 3-4 hours of meal. One should sit in sukhasana or padmasana and should inhale passiely and exhale forcefully. This provide aeration to blood circulation. Even a handicapped who is unable to sit in padmasana can do it sitting on the chair with straight spine. Inhalation and exhalation should be from nostril and abdominal muscles should come into act.

Duration to perform Kapalbhati

For normal person 15 minutes are more than enough if other pranayama Anulom Vilom, Ujjayee, Bhastrika and Bhramari are done. But in person having any skin problem like vitiligo or liver problem, infertility or even cancer or other tumor, the duration should exceed to half an hour.

How to do Kapalbhati Pranayama

1. Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.

2. Inhale deeply through both nostrils, 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.

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 10 respiration. After completing 10 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.

Additional Point to remember:

1. Exercise should not be done if you are feeling uncomfortable at any time during the exercise.

2. Kapalbhati should be practice on an empty stomach only.

3. Kapalbhati should be practiced after the asanas and Relaxation (atleast 10 minutes) and before meditation

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. Energize the mind for mental work.

Precautions:

Kapalbhati should not be practice by those

1. Suffering from heart disease

2. High blood pressure

3. Hernia

4. Should never be practiced when an asthmatic attack is in progress.

5. 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.

6. Quick exhalation should be comfortable to oneself. i.e. quick exhalation should not be too forceful.

How to do Kapalbhati Pranayama and Precautions and Benefits of Kapalabhati

By: Dr.Steve Buchar

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