How to do:
- Sit in comfortable crossed leg position with Back straight and hands resting on the knees.
- Now close your eyes and inhale slowly through both nostrils, relaxing the abdomen and allowing the air to return gently to the lungs.
- Exhale with a quick, strong blast of air. It will Contract the abdominal muscles quickly causing the diaphragm to rise and force the air out of the lungs (While exhaling concentrate on your breathes taking away all your diseases). In the process of exhaling, the abdominal area also makes inward and outward movements.
- Retain for a split second and repeat for four to eight blasts. This completes one cycle of Kapalbhati. Relax and take few slow and deep breaths in between the cycles.
Please Note:
In inhalation there should not be any effort. To inhale just relax and the lungs will automatically expand and will fill up with air.
Benefits of Kapalbhati
- Kapalbhati cleanses the lungs and entire respiratory system.
- Kapalbhati clears ones mind and makes the memory fresh.
- From a mental stand point Kapalbhati Pranayama assists in throwing out all negative thoughts from the psyche and illuminates the mind.
- It helps in cleansing of the frontal sinuses.
- It strengthens the heart and nervous system.
- The blood is purified and body gets an increased supply of oxygen to all cells.
- It stimulates cellular metabolism.
- It massages the abdominal organs and muscles.
- It prepares the mind for meditation and gives energy to mind for mental work.
Precautions:
Kapalbhati should be avoided under any of the following conditions:
- Suffering from heart disease
- High blood pressure
- Hernia
- Should never be practiced when an asthmatic attack is in progress.
- Pregnancy
- Menstruation
- Recent surgery in the thoracic region
- Inflammation in the thoracic region
- Emphysema
- Hypertension
Point to Note:
- Exercise should not be done if you are feeling uncomfortable at any time during the exercise.
- Kapalbhati should be practiced on an empty stomach only.
- Kapalbhati should be practiced after the asanas and Relaxation (atleast 10 minutes) and before meditation
- Chest should not move very much.
- Rapid breathing used in this technique should be from the abdomen and not from the chest.
