Kapalbhati Prnayama a Sanskrit word consisting of two words Kapal + Bhati. Kapal means “Frontal” and Bhati means “shine” or “light”. Therefore, regular practice of Kapalbhati brings glow to the face and skin.
Kapalbhati yoga pranayama is a respiratory yogic activity in which the nasal exhalation causes rapid abdominal contraction and dilation.
Table content :-
- Kapalbhati benefits
- Shatkarma kriya
- Yoga before Kapalbhati pranayama
- How to do kapalbhati pranayama
- Kapalbhati types
- Yoga after Kapalbhati Pranayama
- Kapalbhati side effects & limitations
- Kapalbhati Yoga Pranayama FAQs
(A). Kapalbhati benefits :-
- Kapalbhati is very beneficial in quick weight loss. Because Kapalbhati improves blood circulation and digestion.
- Kapalbhati Pranayama relaxes the eyes, helping to relieve dark circles and premature symptoms of aging.
- Regular practice of Kapalbhati pranayama brings glow to the face & skin.
- Kapalbhati Pranayama calms your mind, eliminating stress and anxiety of the mind.
- kapalabhati breathing benefits is increases the capacity of the lungs and makes them strong.
- Relieve sinus and asthma diseases are the best Benefits of kapalbhati pranayama.
- Eliminates acidity and gas related problems.
- Improves memory and concentration.
- The action stimulates the internal organs, especially the stomach, and, therefore, helps people with diabetes.
- The Best kapalbhati benefits is activates the chakras in the body.
(B). Shatkarma kriya :-
In Shatkarma 6 Yoga kriyas perform for cleaning & detoxify whole body. Kapalabhati kriya is one of the 6 Yoga Kriyas (Shatkarma) mentioned in the ancient yoga book Gheranda Samhita. The actions of Shatkarma are :-
- Dhauti :- For purification of food pipe.
- Neti :- For purification of nasal cavities.
- Nauli :- For purification of digestive organs.
- Tratak :- To strengthen the eyes.
- Basti :– For cleaning the large intestine.
- Kapalbhati :- For purification of head area.
In this article, we have mentioned the method, benefits, caution and important things to do kapalbhati procedure.
(C). Do Yoga before Kapalbhati pranayama :-
If we do following yoga paranayama before kapalbhati then we can perform kapalbhati efficiently and effectively.
- Bhastrika pranayama
- Agnisar Pranayama
(D). How to do kapalbhati pranayama :-
- First of all sit in Vajrasana or Sukhasana to do Kapalbhati Pranayama. Relax the shoulders and neck while keeping your spine straight.
- Keep both hands in “Dhyan mudra” or “Gyan mudra”.
- If both nostrils are open, take a deep breath and start exhaling with force while squeezing in the abdomen.
- All your attention should be towards leaving the breath out of force. The breath automatically goes in short intervals.
- Now, by squeezing both the nasal cavities of the costal nose in the stomach, keep breathing out with force.
- This process has to be tried 40 to 60 times in 1 minute according to the strength.
- If you feel tired after a few strokes, then you can relax and start again by taking a long deep breath.
- And by practicing slowly, you can increase the number of strokes to 100 in 1 minute.
(E). Kapalbhati types :-
- Vatakrama Kapalbhati :- This is the type we have discussed above, where exhalation is active, and breathing is passive.
- Vyutkrama Kapalbhati :- In this type of action, you sniff in water from your nostril, let it flow from your mouth, and finally expel it from your lips.
- Sheetkrama Kapalbhati :- This is inversely opposite to Kapalbhati. In this action, you have to take water from the mouth and get it out of your nostril.
Also Read :- Types of yoga.
(F). Do Yoga after Kapalbhati Pranayama :-
After doing Kapalbhati Pranayama, all parts of the body get excited due to which heat increases in the body. Therefore, following pranayama must be done to balance and cool the body.
- Anulom vilom Pranayama
- Chandrbhedi Pranayama
(G). Kapalbhati side effects & limitations :-
- Excessive practice of Kapalbhati Pranayama can lead to dizziness and headache.
- Patients with heart, asthma and high blood pressure should slow down with exhalation.
- Pregnant women should not do Kapalbhati Pranayma at the time of menstruation.
- Patients with ulcers and hernia should also not perform cranial function.
(H). Kapalbhati Yoga Pranayama FAQs :-
- How long should I do Kapalbhati for maximum benefit?
Generally, if you are healthy and are not taking a long interval between consecutive breathing strokes, you can do kapalabhati for 10–15 minutes for maximum benefit. In this process, you have to try to compress the abdomen, exhaling with 50 to 60 breaths in 1 minute.
- What should I do before and after Kapalbhati practice?
In the morning, after chanting “Om” & Bhastrika pranayama, you can start your yoga session with Kapalabhati breathing as it stimulates dormant body parts. Then after Kapalbhati, other yoga asanas can be done or if you want to end the practice, do it by doing some subtle breathing exercises such as the Anulom Vilom Pranayama.
- Can Kapalbhati be a good exercise for runners?
Yes, it is. Since runners need to have good lung capacity for long periods of time, Kapalbhati breathing exercises improve the lungs. Apart from this, the runners choose Vajrasana to practice Kapalbhati instead of simple Padmasana, then there is good exercise of the legs, which are very helpful in running.
We hoping you get all the information about Kapalbhati benefits, how to do kapalbhati & Shatkarma kriyas. Your valuable comments are required in comments section for making this blog more better.
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Blog by :- Anil Ramola