Kapalabhati is considered a Kriya (cleansing practice) which cleanses the frontal brain. In Sanskrit, Kapala means ‘skull’ and bhati means ‘shine’. Kapalabhati helps to improve the functions of the organs located in the skull.
Let us perform Kapalabhati by following the steps given below:
1. Sit straight in any meditative pose like Padmasana or Vajrasana.
2. Take deep breath through the nostrils.
3. Exhale forcefully in such a way that the lower abdomen is contracted to expel out the air. Inhale spontaneously and passively without making any efforts. Do not make effort to inhale. Air will enter the body through the passive inhalation. This is one stroke of Kapalabhati. Begin with 20 strokes at a time. This is one round. One can practise one to three rounds in a practical session. Gradually increase the strokes in one round.
Remember the following points:
| Dos |
Don’ts |
| Inhalation should be passive and short, while exhalation should be forceful. |
Do not move the chest or shoulders during exhalation. |
| Kapalabhati should be practised after asana but before meditation. |
Do not contract or distort the face. |
Benefits
- It stimulates the nerves in the abdominal region, tones up the abdominal muscles and improves digestion.
- Kapalabhati expels more carbon-dioxide and other waste gases from the lungs than the normal breathing.
- It improves heart and lungs capacity and therefore good for bronchial/asthma.
- It improves blood circulation throughout the body.
- It energises the body and removes lethargy.
Limitation
Those suffering from cardio-vascular problems, high blood pressure, hernia, vertigo and gastric ulcer complaints, should avoid practising kapalabhati.
