Kapalbhati Pranayama

Step by Step and Shining Face. 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.

How to do Kapalbhati Pranayama

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) Energize 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 Mistakes:

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 (at least 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.

Mr Subodh Gupta is a 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.

Please click here for reaching to Subodh Gupta website Subodh Gupta webSite and for the blog Subodh Gupta blog

Article Source: http://EzineArticles.com/?expert=Subodh_Gupta

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kregweiss, posted on October 11, 2010

hi nitinkumar, kapalbhati is an advanced yoga breathing exercise. when starting breathing exercises, like any other exercise, one should start small and light. for kapalbhati, only do 1-2 short rounds with mild abdominal motions - this will allow you to test and sense how your body responds. if the body responds well, one may then gradually increase the number of rounds and/or the intensity of the abdominal motions. if you have any health conditions, you should also consult a health professional before doing yoga breathing exercises. namaste kreg weiss myyogaonline.com

nitinkumar, posted on October 10, 2010

Hi,I started doing Kapalbhati Pranayama and suddenly after that i feel lot of acid formation inside my stomach. It is so bad now that i have to vomit also and only acidity came out. Can you please let me know why this is happening ? I have taken classes and i feel that i am doing the yoga right but i resumed yoga after 2 years.Will appreciate ur help.

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