Kapalbhati Breathing Exercise

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.nnWhat we do in Kapalbhati PranayamannIn Kapalabhati we do quick exhalation and natural inhalation. Normally exhalation takes one fourth of the time of inhalation. Quick exhalation and natural inhalation follow eachother.nnnHow to do Kapalbhati PranayamannStep 1) Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.nnStep 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.nnStep 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 beginnwith 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 withn3 such rounds for practice.nnnBenefits of Kapalabhatinn1) Kapalabhati cleanses the lungs and entire respiratory system. nn2) The blood is purified and body gets an increased supply of oxygen to all cells. nn3) Digestion is improved. nn4) Abdominal muscles are strengthened. nn5) Prepare the mind for meditation. nn6) Energise the mind for mental work.nnnPrecautions:nKapalbhati should not be practice by thosena) Suffering from heart diseasenb) High blood pressurenc) Herniand) Should never be practiced when an asthmatic attack is in progress.ne) If pain or dizziness is experienced ,it is preferable to stop the practice till thensensation has passed. Practiced can be restarted with less force.nf) Quick exhalation should be comfortable to oneself. i.e. quick exhalation should notnbe too forceful.nnCommon Mistake:nn1) Abdomen is contracted while inhaling.n2) Shoulders are contracted to push the air out when exhaling.n3) Back and shoulders move during exercise.nnnPoint to Note:na) Exercise should not be done if you are feeling uncomfortable at any time during the exercise. nb) Rapid breathing used in this technique should be from the abdomen and not from the chest. nc) Kapalbhati should be practice on an empty stomach only. nd) Kapalbhati should be practiced after the asanas and Relaxation (atleast 10 minutes) and before meditation ne) Chest should not move very much.nf) It is always good that in the beginning one should learn this exercise with yoga teacher.