Kapalbhati Pranayama (Cleansing Breathing Exercise) Step by Step and Shining Face

By Subodh Gupta

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) 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.

Yoga Breathing Is Feeling The Source Of Life

By Rose Windale

Breathing is the source of life, and in yoga, breathing is everything. When you say you "breathe", it is actually more than inhaling oxygen. More than inhaling and exhaling, breathing is a way of restoring balance and cleansing the body. And then again, there is a proper way, and an improper manner of doing it. In order to gain optimal results from breathing, you ought to know how to do it correctly. In the same manner as with other things, it takes time to learn proper yoga breathing. Gaining better know-how of a technique does not happen quickly. The following pointers, however, can guide you through basic yoga breathing exercises.

First there is the Kapalabhati, which is a basic technique. This method allows you to breathe in order to purify the body. In the Kriya method, there are six practices, and the Kapalabhati is one of them. In this practice, your breath is short, strong and fast. The organ primarily involved- the lungs- acts as a pump which expels waste from itself. You breathe deliberately fast, coming from your stomach and not from your chest. Another yet fundamentally important technique is to breathe through the nostrils alternately. You breathe through one nostril and then you hold your breath. Then you exhale through the other nostril.

It's inhale-hold-exhale with the ratio 2:8:4. The Brahmari breathing technique on the other hand is not used as often. You partially close the glottis while inhaling through both of the nostrils. The lips are closed causing the palate to vibrate because of the nasal airflow. Sithali, Sitkari is a technique rarely used. This yoga breathing technique works in a different manner. You stick your tongue out a bit. Then you softly curl the sides of the tongue up. Inhaling in this technique is done through the mouth. Yoga is a combination of exercises done with breathing. Fundamental to these breath exercises are yoga exercises.

One is not without the other. In any type of session, the fundamentals of breathing are taught. Breathing is the source of life, and this is one of the central focuses of yoga. Where you feel life and let it move through you and in you. With regular yoga practice, you experience inner cleansing. And you begin to gain equilibrium or balance. This is the importance of yoga as a spiritual practice. It greatly aids in healing and relaxation. You tend to yourself holistically- mind, body and spirit. For boosting and enhancing the total person, yoga is a recommended practice.

Many people have proven how it is beneficial for stress relief and relaxation, and even for weight loss. Even more so, you get to nourish your inner self- you get more in touch with yourself. And as you do, you gain better awareness of what is around you. You can learn about this holistic practice from online and offline sources. You can also opt to enroll in a health center offering similar courses, or else you can ask for the guidance of an expert.