As the name suggests, “Kapal” means forehead and “bhati” means shining. As a result of Kapabhati Pranayama, a glow appears on the forehead of the person performing it.
How to do it?
- Kapalabhati is done in a sitting posture. The thumb rule is that the concentration must be on “exhaling”. Inhaling does not need attention, must be as usual.
- Exhale and make sure that the abdominal muscles are contracted with each exhalation.
- Exhaling must be continued without paying any attention to inhaling all the time.
- Exhale as long as you can.
- Kapalbhati pranayama is recommended to be practiced for about 5 minutes. If one feels comfortable then the duration can be increased to a maximum of 10 minutes.
- Short breaks can be taken for a while at the beginning of Kapalbhati pranayama till one gets habitual of it.
- Kapalabhati helps control obesity, diabetes, kidney and prostate diseases, heart, brain and lung problems and many other diseases
This breath control is a series of rapid, forced exhales followed by passive inhales. Yoga experts suggest doing it at the beginning of a yoga session. In Kundalini practice, Kapalabhati breath is sometimes done while holding poses.
- Choose a cross-legged position for sitting and make sure that you feel comfortable.
- Start with deep inhaling 2 or 3 times and exhale through the nose.
- Inhale till you feel comfortable followed by sharp and forceful exhalations through the nose.
- Make sure that the belly goes in with each exhalation.
- Concentration must be on passive inhalations, and the cycle of forceful exhales and passive inhales must be continued at a fast pace, so that the belly is pumping continuously.
- Do three rounds of thirty breaths each, coming back to deep inhales and exhales between each round.
- Come back to normal breathing if you feel lightheaded at any time.