Kapalabhati is a 'Pranayama practice' and also one of 6 cleansing practices or shad kriyas. In Sanskrit, 'kapala' means skull; 'bhati' means shining. Kapalabhati is considered to be so cleansing that, when practiced on a regular basis, the face shines with good health and radiance.
Some of the physical benefits of the practice are:
a. Cleanses the nasal passages, lungs and the entire respiratory system
b. Strengthens and increases capacity of lungs
c. Helps to drain sinuses and eliminate accumulated mucus
d. Abdominal muscles are strengthened
Some of the mental benefits are:
a. Refreshes and invigorates the mind
b. Brings an increase in alertness as a result of increased oxygen to the brain
If you are new to breathing practices, then it is better to first learn to breathe with awareness, learn diaphragmatic breathing, followed by 'Nadi shudi pranayama /alternate nostril breathing before starting this. You can refer to the following posts to know more http://wheelingawaytowellness.blogspot.in/2012/05/using-breath-to-self-energize.html
http://wheelingawaytowellness.blogspot.in/2012/05/breathing-exercise-1-single-nostril.html
http://wheelingawaytowellness.blogspot.in/2012/06/breathing-exercise-2-alternate-nostril.html
Once you have learnt and practiced diaphramatic breathing and have been practicing the alternate nostril breathing for several months, you can add 'Kapalabhati pranayama' to your practice.
To do this:
a. Sit in a comfortable cross legged position on the floor with the back straight and neck in line with the spine. You can also practice, sitting upright on a chair. Take 2-3 deep breaths just to prepare for Kapalabhati. After the last deep inhalation, exhale forcibly contracting the abdominal muscles quickly. Now, inhale passively relaxing the abdominal muscles. Thus, in Kapalabhati the exhalation is active and forceful while the inhalation is passive and relaxed
b. Repeat this pumping action (forceful exhalation followed by passive inhalation). Make sure the jaw, eyes, throat, chest and shoulders stay completely still and relaxed. There should be no movement anywhere in the body except in the abdomen
c. Maintain a rhythm of 1 breath per second (slow Kapalabhati). Once you are comfortable with this, you can make it 2 breaths per second. Start slow. Then work up to a middle pace and then a faster pace
d. Perform about 7-11 pumpings. At the end of last round, take 2-3 deep breaths before starting the next round
e. Beginners can perform 1-3 rounds of 7-11 breaths, at the pace of 1 breath per second. And resting between rounds
f. Add 5-10 breaths per round each week to increase capacity and gradually increase speed to about 2 breaths per second
Counter-indications: Please do not do this if you are pregnant, menstruating, have high blood pressure or heart disease. Also not suitable for those with hernia.
Some of the physical benefits of the practice are:
a. Cleanses the nasal passages, lungs and the entire respiratory system
b. Strengthens and increases capacity of lungs
c. Helps to drain sinuses and eliminate accumulated mucus
d. Abdominal muscles are strengthened
Some of the mental benefits are:
a. Refreshes and invigorates the mind
b. Brings an increase in alertness as a result of increased oxygen to the brain
If you are new to breathing practices, then it is better to first learn to breathe with awareness, learn diaphragmatic breathing, followed by 'Nadi shudi pranayama /alternate nostril breathing before starting this. You can refer to the following posts to know more http://wheelingawaytowellness.blogspot.in/2012/05/using-breath-to-self-energize.html
http://wheelingawaytowellness.blogspot.in/2012/05/breathing-exercise-1-single-nostril.html
http://wheelingawaytowellness.blogspot.in/2012/06/breathing-exercise-2-alternate-nostril.html
Once you have learnt and practiced diaphramatic breathing and have been practicing the alternate nostril breathing for several months, you can add 'Kapalabhati pranayama' to your practice.
To do this:
a. Sit in a comfortable cross legged position on the floor with the back straight and neck in line with the spine. You can also practice, sitting upright on a chair. Take 2-3 deep breaths just to prepare for Kapalabhati. After the last deep inhalation, exhale forcibly contracting the abdominal muscles quickly. Now, inhale passively relaxing the abdominal muscles. Thus, in Kapalabhati the exhalation is active and forceful while the inhalation is passive and relaxed
b. Repeat this pumping action (forceful exhalation followed by passive inhalation). Make sure the jaw, eyes, throat, chest and shoulders stay completely still and relaxed. There should be no movement anywhere in the body except in the abdomen
c. Maintain a rhythm of 1 breath per second (slow Kapalabhati). Once you are comfortable with this, you can make it 2 breaths per second. Start slow. Then work up to a middle pace and then a faster pace
d. Perform about 7-11 pumpings. At the end of last round, take 2-3 deep breaths before starting the next round
e. Beginners can perform 1-3 rounds of 7-11 breaths, at the pace of 1 breath per second. And resting between rounds
f. Add 5-10 breaths per round each week to increase capacity and gradually increase speed to about 2 breaths per second
Counter-indications: Please do not do this if you are pregnant, menstruating, have high blood pressure or heart disease. Also not suitable for those with hernia.
