KAPALBHATI PRANAYAMA (Cleansing Breathing Exercise) step by step and shining face
Posted: Saturday, February 04, 2006
by Subodh Gupta
Indian Foundation for Scientific Yoga
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.
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.
For reaching Subodh Gupta website please click on www.subodhgupta.com
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.
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More commentsEven the best thing also if done incorrectly can be harmful! try walking on your elbows :)
Someone has commented here that, Kapalbhati was invented by the great sage Patanjali, and is mentioned in his "Yoga Sutra". That is wrong. Patanjali's Yoga Sutra does not mention or list any specific "Pranayam" and / or "Yogasana". It is debatable who invented Kapalbhati. But most likely could from Navanaths or Siddh Nathas. Instead of going into these details, I would like anyone to refer:Following are few "original" texts which briefly describe KapalbhatiHathayoga Pradipika --- by Swatmaram (translated by Brian Dana Akers)Gheranda Sanhita --- (translated by James Mallinson)Shiva Sanhita --- (translated by James Mallinson)
Thank you for posting this. Are there DVDs available in the US? Thanks again
yes try anuloma viloma.i too have tried and its too effective
Excellent. Very good step by step instruction for anyone willing to practise and gain great benifit for body, mind an soul. Many thanks.
d) Should never be practiced when an asthmatic attack is in progress.
I have such problem of Allergy, shouldn't I do the Kapalabhati?, I need to overcome this allergyPlease follow Baba Ramdev's Asthma Yoga free on you tube. Perfect teacher with a tailer made for people with Asthma and heart problems.
ya.....is good n in a laymen language
this is really great. I also started this yesterday. Today is the second day.
I am suffering from increasing on my stomach. Please advise that which panayam & yogashan will be helpful in reducing extra fat.
After Kapalbhati pranayam I feel problem in thinking every time i practice it, that is why abstain from it.May be it will not effect similarly on all body types.This is not at all a very safe pranayam to practice by all without concerning health issue.
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