PRANAYAM KAPALBHATI

PRANAYAM : KAPALBHATI KRIYA PART ONE

Kapalbhati is basically a breathing exercise. Astanga Yoga prescribes six kriyas such as Neti, Dhauti, Basti, Kapalbhati, Tratak, and Nauli. These sat kriyas are meant for cleaning the internal organs. Neti cleanses the upper respiratory tract, dhauti cleanses the stomach, basti cleanses the intestines, kapalbhati cleanses the lungs, tratak cleanses the eyes and nauli cleanses the internal organs including control of abdominal muscles. In a traditional setup, kriyas are prescribed for beginners to cleanse their systems before they were asked to step into yoga mat.

HOW TO DO

Kapalbhati means shining of the skull. It is through breathing only. In a traditional format, kapalbhati is practiced in a sitting posture either cross-legged or vajrasan. The air is exhaled forcefully through nostrils. Exhalation may either be in both nostrils or through alternate nostrils. In either case, exhalation is active and inhalation is passive. Exhalation is shorter in length in comparison to inhalation. Exhalation is with sound and inhalation is without sound. The ratio between exhalation and inhalation is 1: 3.  The number of rounds of kapalbhati is around 120 per minute. This means one has to do two rounds in one second. Further intensity and length of practice time is more important than practicing kapalbhati by just following others.

HOW TO KNOW THAT YOU ARE DOING RIGHT?

.. The beginners are advised to start at a slow pace with a break after each round of one minute, which is subject to practice for a maximum period of three minutes in a single session. Timing can slowly be increased after regular practice as per the need of the individual practitioner.

.. After the pranayama session is over if the practitioner suffers from headache or feel heaviness in the head region, he needs to modify the Kapal Bhati practice and be guided by the above norms.

.. Patients of hypertension. hyperacidity and insomnia are to be cautious enough to see that the exhaled air is hot to ensure that the system is cooling down which is beneficial for them. In case the expired air is cold, they need to stop kapalbhati and consult.

.. after each round of kapalbhati the beginners/ patients need to observe the breathing behavior just after each round during the rest period. If the breathing slows down and almost ceases to exist, the path is right or else restlessness after the kriya practice may lead to some unknown physical and mental imbalances.

WHY KAPALBHATI

KAPALBHATI

.. Clears the breathing track and thus helpful for those suffering from allergic rhinitis, sinusitis, cough, and cold.

.. Cleanses the lungs and thus is helpful for those suffering from lung diseases including asthma and other lung diseases.

.. Clears the residual volume of the lungs and thus promotes better gas exchange and higher peak expiration flow rate.

.. Improves flow of oxygen to the brain region and help in graceful aging.

.. Improves concentration and eyesight especially for students.