Kapal in Sanskrit means front and Bhati in Sanskrit means bright. Practicing Kapalbhati regularly leads to a bright face with internal radiation. Kapalbhati is a highly energizing abdominal breathing exercise. In this article, we will walk you through the different benefits and dangers of Kapalbhati with proper steps.
In Kapalabhati we make rapid exhalation and natural inhalation. Exhalation normally has a quarter of the inhalation time. Rapid exhalation and natural inhalation follow each other.
How to do Kapalbhati pranayama
- Sit of comfortable crossed leg position with a straight back. Hands resting on the knees on the chin or gyana mudra. Face being relaxed.
- Inhale deeply through both nostrils, abdomen expansion and exhale with the strong contraction of the abdominal muscles. (Extract the abdomen by contracting the abdominal muscles quickly and exhale through the nose).
- The air is pushed out of the lungs by the contraction of the diaphragm
- After exhalation again inhalation but inhalation should not involve any effort. Inhalation simply relaxes and the lungs will expand automatically and full of air.
- One can start by breathing 15 times. After completing 15 rapid exhalation and natural inhalation, inhale and exhale deeply. This is a round. One can start the practice of Kapalbhati pranayama with 3 those practice rounds.
Benefits of Kapalabhati
1) Kapalabhati cleanses the lungs and the entire respiratory system.
2) It purifies the blood in the body and obtains a greater supply of oxygen to all cells.
3) Digestion is improved.
4) They strengthen abdominals.
5) Prepare the mind for meditation.
6) Dynamize the mind by mental work.
Side effects of Kapalbhati
- Kapalbhati should not be practiced when suffering from heart disease
- high blood pressure patients
- hernia patients should stay away from kapalbhati
- When an asthmatic attack is ongoing.
- If pain or dizziness is experienced, it is preferable to leave the practice until the sensation has passed. Practice can be restarted with less force
Common mistakes during Kapalbhati Pranayam
1) Abdomen contracts when inhaled.
2) Shoulders are hired to expel the air when exhaling.
2) Back and shoulder movement during exercise.
The point to the note:
a) You should not exercise if you feel uncomfortable at any time during the exercise.
b) Rapid breathing in this technique should be from the abdomen and not from the chest.
c) Kapalbhati should be practiced empty stomach.
d) Kapalbhati should be practiced after asanas and relaxation (at least 10 minutes) and before meditation
e) chest should not move much.
So we have reviewed the benefits and dangers of Kapalbhati pranayama, As in all Pranayama exercises, breathing contains different levels of difficulty, which will be experienced by the practitioner as he advances in the discipline. The supervision of qualified instructors is a must for beginners to make sure there are no side effects