Instructions:
- Sit in a cross legged posture with spine comfortably erected. If needed, use a back rest, but no head rest. Doing the kriya facing east offers extra benefits. Keep your hands upon your thighs with your palms facing upwards, with your face slightly upturned. Keep your thumb tips and index finger in contact.
- Inhale deeply through nose, expanding your abdomen.
- Now, exhale with great force to contract your abdominal muscles to the maximum.
- Make sure, while exhaling, air is pushed out of the lungs contracting the diaphragm.
- Inhale again, this time without any effort. For this, relax your lungs and they will automatically expand by the air inside.
- A single cycle of Kapalabhati Pranayama includes deep inhalation, forceful exhalation followed by an effortless inhalation.
- Once you get comfortable with this internal body cleansing Kriya, perform it with more force if possible, increasing the number of repetitions.
When to practice?
Kapalbhati Pranayama Benefits
- Treats common cold, asthma and improves respiratory disorders. Oxygen holding capacity of lungs increases and oxygen & carbon-dioxide exchange is facilitated.
- Has a positive effect on the functioning of nervous system by enhancing the functioning of brain cells.
- Maintains the blood pressure and keeps a check on blood pumping rate of the heart.
- Reduces the chances of heart problems such as heart attack and heart stroke.
- Provides a natural cure for diabetes, sinus, obesity, constipation and even hair loss.
- Cures mental and emotional problems by unlocking blockages by means of providing emotional satisfaction and mental peace.
- Brings radiance and glow to the body.
- Makes skin healthy and beautiful by purifying blood.
- Works as a great pain reliever and also provides relief from muscular and skeletal pain.
- Improves the body posture and enhances flexibility of joints.
b) Hernia
c) High blood pressure
d) If dizziness or pain is experienced, practice it with less force.