Kapalabhati, also known as "Shining Skull Breath," is a powerful breathing technique used in yoga to cleanse the respiratory system. It is part of the six purification techniques known as Shatkarma in Hatha Yoga, which aim to purify the body and mind. While Kapalabhati is often classified under Pranayama (breathing exercises), it is also considered a cleansing technique because it detoxifies the lungs and respiratory passages.
Meaning of Kapalabhati
Kapal means "skull" and Bhati means "to shine." So, Kapalabhati refers to a practice that brings clarity and brightness to the mind, reflecting the "shining skull."
Benefits of Kapalabhati
Cleanses the respiratory system: It helps remove toxins, excess mucus, and impurities from the nasal passages and lungs.
Improves lung capacity: Strengthens the respiratory muscles and increases oxygen intake.
Detoxifies the body: Removes waste and toxins from the blood through the forceful exhalations.
Enhances mental clarity: Increases focus, mental alertness, and sharpness by boosting the flow of oxygen to the brain.
Balances energy: Activates and balances the pranic energy (life force) in the body, promoting vitality.
Improves digestion: Stimulates abdominal muscles and enhances digestive fire (Agni).
Reduces stress: Releases tension and helps in calming the mind, reducing anxiety and negative thoughts.
How to Perform Kapalabhati
1. Preparation
Sit comfortably in a cross-legged position, such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose), with your spine straight.
Place your hands on your knees in Gyan Mudra (index finger and thumb touching).
Close your eyes and take a few deep breaths to center yourself.
2. The Technique
Active Exhalation: The key in Kapalabhati is a series of forceful exhalations using the diaphragm.
Contract your abdominal muscles sharply, pushing air out of your lungs in a burst through your nostrils.
Passive Inhalation: Allow your inhalation to happen naturally and passively as you relax your abdominal muscles.
Each exhalation should be powerful, and the inhalation should be automatic and passive.
3. Steps
Begin with 20-30 rapid exhalations (1 per second). As you become more experienced, you can gradually increase the number of exhalations to 60-100.
After completing one round, take a few deep breaths and relax.
Repeat for 3-5 rounds, depending on your capacity.
4. Post-Practice Relaxation
After completing the rounds, sit quietly for a few minutes, focusing on your breath and the sensations in your body.
Precautions
Medical conditions: Avoid Kapalabhati if you have high blood pressure, heart problems, or a hernia.
Pregnancy: Pregnant women should not perform this technique.
Abdominal issues: Those with stomach ulcers or intestinal problems should avoid this practice.
Start slowly: Beginners should start with fewer repetitions and gradually increase as they become more comfortable.
Frequency
Kapalabhati can be practiced daily, preferably in the morning on an empty stomach. Regular practice leads to better respiratory health, increased energy levels, and mental clarity.
Kapalabhati in Shatkarma
In the context of Shatkarma, Kapalabhati is a purifying technique that cleanses the respiratory and digestive systems. It is an internal purification method that removes excess mucus and toxins, aiding in maintaining balance and harmony within the body. Through its forceful exhalation, Kapalabhati helps in expelling waste, making it a key practice for both physical and mental purification in yoga.
According to Gheranda Samhita, Kapalabhati has magical curative effects and there are three forms of Kapalabhati
Vatakrama
It is a practice of the pranayama technique and is very similar to Anlom-Vilom pranayama.
Vyutkrama
It is a practice similar to Jal Neti, it involves sniffing water through the nostrils letting it flow down into the mouth, and then spitting it out.
Sheetkrama
It is the reverse of Vyutkrama, in which water is taken through the mouth and expelled through the nose.
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