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How To Do Kapalbhati And What Are Its Benefits?
Kapalbhati is one of the pranayamas which is most powerful of the yoga tradition. The intense exhalation allows us to expel from the bottom of the lungs stagnant air, allowing fresh air and increase the amount of oxygen in the body and the cells are better nourished. This makes further that the respiratory system is thoroughly cleaned.
Kapalbhati is a Sanskrit name which means ‘shining skull’. This is because over time this pranayama makes radiate prana and vitality. It is an exercise that is based on iris control to ‘pump’ air out of the system. Kapalbhati is also a kriya i.e. it is a method of detoxification and cleansing of the physical body and subtle bodies. It is invigorating and very powerful with physical and mental effects of pranayama.
This exercise is based on contracting the abdominal muscles rapidly and simultaneously with the exhale, bringing the abdomen inward, so that the diaphragm is pressed upwards and the air is expelled from the lungs quickly.
Exhalation is active, strong and short, while inhalation is passive, long and smooth. You can start with your hands on your lower abdomen, so that you feel how your abdomen is inflated when breathing and how it collects inward as you exhale.
Benefits
• Among its benefits, it clears the respiratory system and energy channels.
• It is able to counteract lethargy.
• It raises the energy level.
• It creates heat in the body and this is why it is recommended during cold days.
• It makes mind clearer and alert.
• It stimulates internal organs i.e. heart and digestive system and it brings more oxygen to all cells.
How is it done?
• Sit with your back straight and shoulders relaxed in one of the easy postures for pranayama and start with some normal breaths.
• Now inhale through the nose and deeply long to prepare and get in touch with your breathing.
• Exhale quickly and loudly, expelling all air, contracting the abdominal muscles inward. Exhalation is like blowing out a candle, but from the nose.
• By relaxing the abdominal muscles, the diaphragm descends into abdominal cavity and this allows air to gently enter again through the nose.
• Focus on exhaling because inhalation is automatic. To mark the rhythm, you can exhale every second, making a little longer inhalation.
• Do 20 breaths and then breathe normally between each round of 20. Do three rounds.
• When you have established practice, increase to 60 breaths. Between each round, inhale deeply but without forcing. Hold the breath for 30 seconds to one minute between each round.
