Kapalbhati Pranayama


By: Gaia Staff  |  July 25, 2009

Step by Step and Shining Face.

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.

What we do in Kapalbhati Pranayama

In Kapalabhati we do quick exhalation and natural inhalation. Normally exhalation takes one fourth of the time of inhalation. Quick exhalation and natural inhalation follow each other.

How to do Kapalbhati Pranayama

Step 1. Sit in comfortable crossed leg position with Back straight. Hands resting on knees in either chin or gyana mudra. Face to be relaxed.

Step 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.

Step 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 begin with 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 with 3 such rounds for practice.

Benefits of Kapalabhati

  1. Kapalabhati cleanses the lungs and entire respiratory system.
  2. The blood is purified and body gets an increased supply of oxygen to all cells.
  3. Digestion is improved.
  4. Abdominal muscles are strengthened.
  5. Prepare the mind for meditation.
  6. Energize the mind for mental work.

Precautions:

Kapalbhati should not be practice by those:

  1. Suffering from heart disease
  2. High blood pressure
  3. Hernia
  4. Should never be practiced when an asthmatic attack is in progress
  5. If pain or dizziness is experienced ,it is preferable to stop the practice till the sensation has passed. Practiced can be restarted with less force
  6. Quick exhalation should be comfortable to oneself. i.e. quick exhalation should not be too forceful

Common Mistakes:

  1. Abdomen is contracted while inhaling.
  2. Shoulders are contracted to push the air out when exhaling.
  3. Back and shoulders move during exercise.

****Points to Note:****

  1. Exercise should not be done if you are feeling uncomfortable at any time during the exercise.
  2. Rapid breathing used in this technique should be from the abdomen and not from the chest.
  3. Kapalbhati should be practiced on an empty stomach only.
  4. Kapalbhati should be practiced after the asanas and Relaxation (at least 10 minutes) and before meditation
  5. Chest should not move very much.
  6. It is always good and advisable that this exercise should be learned under supervision of yoga teacher after discussion with him about your health.

 

Subodh Gupta

About Celebrity Trainer Subodh GuptaWe believe in wellness training for managing stress, weight loss and fitness with the help of yoga, nutrition and counselling.We provide training programs for celebrities and corporate organizations at work place and at our studios in Wimbledon, Fulham and Hammersmith in London.Brief about Subodh GuptaInterviewed by
Aaj Tak TV channel
Tez TV channel
Jain TV
Sadhana TV channel
ZEE TV
DD Metro TV channel in India
Channel S in London

Mr. Gupta 39, has worked as consultant with The Times of India group (India’s largest Media Group), and has years of experience as celebrity and corporate trainer on conducting  yoga, weight management and stress management classes and workshops.  Mr. Gupta has organized yoga workshops for a number of corporate organizations in India and London.In addition to yoga, weight loss and stress management,  Mr. Gupta has also organized workshops on work life balance, art  of managing personal relationship, knowing oneself, team building, etc. Mr. Gupta has organized more than 500 workshops.Subodh Gupta is a certified yoga trainer in the UK. He has also written several articles on yoga. His articles and views have been published in magazines and newspapers such as
Telegraph UK
Times UK
Personnel Today
Guardian
Marie Clare
AOL Living
The Eternal Solutions
The complete well being
Joyful living
The Analyst
Life Positive
Women and Home (UK)
Mid Day
Medical News Today
IndiaTimes
The Times of India
Hindustan Times
The Economics Times
The London paper

He is also a member of REPs and CIPD in the UK.Subodh Gupta is the author of 8 books available at Amazon, Barnes and Nobles.
Art of Breathing for Stress Free Life
Gentle Yoga for 50 Plus
7 Food Habits for Weight Loss Forever
Corporate Yoga
Yoga for Golfers
Stress Management a Holistic Approach
Simplified Yoga for Backache
India Culture and Travel Scam


 

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