Kapalbhati name comes from two Sanskrit words:
Instructions
- To begin, sit in a comfortable position where your spine is straight and your abdomen is not compressed.
- Rest your hands on your knees, palms facing down.
- Bring your awareness to your lower belly.
- Contract your belly and forcing out the breath in a short burst.
- As you quickly release the contraction, your inhalation should be automatic - your focus should be on exhaling and not on inhaling.
- Begin slowly, aiming for 65-70 contractions per minute. Gradually quicken the pace, aiming for 95-105 exhalation/inhalation cycles per minute.
- Always go at your own pace and stop if you feel faint or dizzy.
Benefits
Kapalabhati helps to cleanse the lungs, sinuses, and respiratory system, which can help to prevent illness and allergies. Regular practice strengthens the diaphragm and abdominal muscles. This exercise increases your body’s oxygen supply, which stimulates and energizes the brain while preparing it for meditation and work that requires high focus.
Cautions
Kapalabhati Pranayama is an advanced breathing technique. Avoid practicing Kapalabhati if you currently have high blood pressure, heart disease, or a hernia. Women who are pregnant should avoid practicing this exercise, as well. As with all breathing exercises, always approach the practice with caution, especially if you have a respiratory condition, such as asthma or emphysema.
Stop the exercise if you become faint or dizzy. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
You can view the video for better understanding.
You can view the video for better understanding.