Kapalabhati

What is Kapalabhati?

• Kapala= skull Bhati=Shining --> Skullshining
• Kapalabhati is either a pranayama exercise or one of the six cleansing techniques practiced in certain levels and styles of yoga.
• When practiced with breath retention and bandhas it is called pranayama, without a kriya (cleansing technique)
• This breathing exercise is strenuous and energizing. It is often practiced at the beginning of yoga class to awaken the body and breath. However, more and more styles are incorporating throughout practice and often using it while students and holding certain positions.

How to practice Kapalabhati

• Sit in a comfortable sitting position, such as with legs crossed or in virasana (seated with legs tucked underneath, and with the shins on the floor and the buttocks on top of the calves.) The ladder, makes it easier to control the movement of the body and head while practicing this powerful breath.
• Place hands on the knees.
• Take a few comortable but large inhales and exhales.
• Then take a smaller inhale and begin to exhale rapidly by contracting the lower abdomen to the spine.
• It is important not to worry about the inhales, they happen naturally as the belly continuously pumps in the exhales.
• There are many ways to compelete the practice of this pranayama. It is recommended to do at least 2 rounds of 20, taking deep inhales and exhales between each round. Many teachers believe it is best to do 3 rounds of 30. Regardless, it is important to practice this breathwork before doing more than the body is ready. Come back to normal breathing if you feel light-headed in the middle of a round.

Benefits of Kapalabhati

• It tones, cleanses and massages the internal digestive organs- leading to healthier digestion.
• It energizes and awakens the body, the lungs, and the brain.
• It is common to feel nasea or light-headed while or after practicing this pranayama. However, resume normal breathing if you feel light-headed during a round.

Contraindications and Other

• This type of breathwork should NOT be practiced by women who are pregnant or anyone who has recently undergone abdominal surgery.

• Pranayama practices are powerful, and can cause dizziness and a sense of a short-breath. It is important to ease new students slowly into practicing breathing exercises. With practice, side effects such as dizziness subside.

• If you have any existing health conditions, such as a high blood pressure or heart disease, check with your medical expert before practicing this breathing technique.