| In Sanskrit Kapal means forehead and Bhati in | | | | for practice. |
| Sanskrit means shining. Practicing Kapalbhati on a | | | | However numerous benefits of kapalbhati as |
| regular basis leads to shining face with inner radiance. | | | | described by modern day yoga gurus as panacea for |
| Kapalbhati is a highly energizing abdominal breathing | | | | many major illnesses are far from truth, misleading |
| exercise. | | | | and even dangerous. |
| In kapalbhati quick exhalation and natural inhalation are | | | | In fact kapalbhati though beneficial for a healthy |
| performed. | | | | person can be dangerous for many people if they |
| Quick exhalation generally takes about one fourth of | | | | are suffering from conditions such as:a) Heart |
| the time of inhalation. Quick exhalation and natural | | | | diseaseb) High blood pressurec) A hernia |
| inhalation follow each other. | | | | In addition this exercise should never be practiced |
| Yogic breathing exercises were meant for preparing | | | | when an asthmatic attack is in progress, or if pain or |
| mind for meditation and were not designed as | | | | dizziness is experienced. Quick exhalation should be |
| remedy for diseases though these exercise promote | | | | comfortable to oneself, i.e. quick exhalation should not |
| well being in general. | | | | be too forceful as suggested by many Indian yoga |
| Regular practice of Yoga exercises do help in | | | | gurus. |
| cleansing the lungs and entire respiratory system, | | | | Following are the common mistake observed among |
| purifying the blood and the body gets an increased | | | | the participants while practicing kapalbhati pranayam: |
| supply of oxygen to all its cells. | | | | 1) Abdomen is contracted while inhaling. |
| Breathing exercise also helps in improving the | | | | 2) Shoulders are contracted to push the air out when |
| digestive system, strengthening abdominal muscle as | | | | exhaling. |
| well as energising the mind for mental work. | | | | Additional Point to remember:a) Exercise should not |
| How to do Kapalbhati Pranayama | | | | be done if you are feeling uncomfortable at any time |
| Step 1) Sit in comfortable crossed leg position with | | | | during the exercise.b) Kapalbhati should be practice on |
| Back straight. Hands resting on knees in either chin or | | | | an empty stomach only.c) Kapalbhati should be |
| gyana mudra. Face to be relaxed. | | | | practiced after the asanas and Relaxation (atleast 10 |
| Step 2) Inhale deeply through both nostrils, expanding | | | | minutes) and before meditation |
| abdomen and exhale with the forceful contraction of | | | | It is extremely important that one should first explain |
| abdominal muscles. (Pull the abdomen in by quickly | | | | his/her health condition to their yoga teacher before |
| contracting the abdominal muscles and exhale through | | | | beginning any yoga exercise. |
| the nose). The air is pushed out of lungs by | | | | Ignorance on the part of yoga teacher and |
| contraction of the diaphragm. | | | | participant can be very dangerous and can bring |
| Step 3) After exhalation again inhalation but inhalation | | | | more harm to practitioner instead of benefits. |
| should not involve any effort. To inhale just relax and | | | | Issued in public interest by author and celebrity yoga |
| the lungs will automatically expand and filled with air. | | | | trainer Subodh Gupta. Subodh Gupta has been |
| One can begin with 10 respiration. After completing | | | | interviewed by various TV channels and his views |
| 10 quick exhalation and natural inhalation, inhale and | | | | and articles appear regularly in magazines and |
| exhale deeply. This is one round. One can start the | | | | newspapers in India and the UK. |
| practice of Kapalbhati pranayama with 3 such rounds | | | | |