How to do Kapalbhati Pranayama | कपालभाती प्राणायाम | Kapalbhati Benefits | Kapalbhati Kaise Kare

Kapalbhati Pranayama Video by Varsha Anthony, Yoga Siromani from The International Sivananda Yoga Vedanta Centre, Netala, Himalayas. 

Kapalbhati is a very powerful breathing exercise that not just helps you lose weight but is also considered to be cleansing to the entire system that, when practiced on a regular basis, the skull (and the face) shine with good health and inner radiance.

In Sanskrit “Kapal” means forehead/skull; “bhati” means shining; Pranayama means Control of the Prana (the subtle energy of the vital breath) / breathing technique.

Benefits of Kapalbhati Pranayama

• Kapalbhati is the best breathing exercise that helps to oxygenate your body while strengthening the muscles of your stomach and abdomen.
• Kapalbhati is the best solution for weight loss without any side effects. It also helps in giving you that flat toned tummy, melts away love handles.
• It improves blood circulation, slows the ageing process and helps relax facial muscles and nerves.
• It also rejuvenates tired cells, helping in reducing wrinkles and other signs of ageing
• It helps to remove blockages in arteries and control cholesterol.
• It helps to remove snoring problems and cure sinusitis.
• Kapalbhati helps the mind to become stable, happy and peaceful which removes negative thoughts automatically and cures depression.

Proper Breathing Technique / Abdominal Breathing:

Inhale – No Exertion, when you inhale raise the abdomen like a balloon and when you Exhale – the abdomen should go in with Force.

How to do Kapalbhati Pranayama?

Sitting in a cross legged position with back straight. Place your hands on the knees, in a chin mudra:

1. Take a deep breath in, inhale, blow your abdomen (tummy) like a balloon.
2. Quickly contract the abdominal muscles pulling the abdomen in sharply, exhaling  through the nose. The diaphragm is contracted and pulled up into the chest cavity, pushing the air out of the lungs.
3. As you relax your navel and abdomen, the breath flow into your lungs automatically.
4. If Kapalbhati is done properly, exhale takes one-fourth of the time of inhalation.  Passive inhalation and sudden expulsion of breath follow each other continuously until a round is completed.

Beginners may undertake rounds of 20-30 pumping each. This may gradually be increased to 2-5 rounds of 50-100 pumping. Make sure that face is kept relaxed. Back and shoulders do not move.

Kapalbhati Pranayama common mistakes people do  

•    Many people will contract the abdominal muscles while inhaling.
•      Contracting the shoulders to push the air out when exhaling.
•      Contorting the facial muscles to force the air out of the nose.
•      Moving the back and dropping the chest on the exhalation.

Who shuld avoid doing KapalbhatiPranayama?

• Kapalbhati should never be practiced when an asthmatic attack is in progress.
• Pregnant women should not practice Kapalbhati Pranayama.
• People who are suffering from high blood pressure, heart disease, stroke or epilepsy, hernia or recently had operation/surgery, they should not practice Kapalbhati or they should consult their Doctors first before practice.
• Practice advance Kapalbhati Pranayama under the guidance of Yoga Teacher/Guru.