What is kapalbhati? Just a Pranayam, or more?

Kapal means forehead and bhati means to shine. Therefore, the term kapalbhati means a kriya or practice which makes the forehead shines. Even though kapalbhati is a type of pranayama, yogacharyas include this under shadkriyas. Shadkriyas are six cleansing practices which include neti, dhauti, basti, nauli, tratak, and kapalbhati. Kapalbhati is included in the sadkriyas as a cleansing pranayama to keep the respiratory system clean and healthy.  

Why Kapalbhati?

Prana or vital life force energy enters the body through breathing. If breathing is poor or the respiratory system is compromised by other illnesses like cough, mucous accumulation, asthma, allergies, etc., the body cannot receive the proper amount of life force energy. To maintain proper health of the respiratory system, kapalbhati has proven to be one of the best yogic practices.

Benefits of the cleansing kriya

Because kapalbhati is one of the cleansing kriyas, its efficiency is amazing. Its benefits are not limited to just one system of the body. It provides massage to all the internal organs to keep the digestive, reproductive, urinary, endocrine, and skeletal systems in proper balance. It detoxifies the entire lymphatic system. It maintains a proper digestive agni. It helps to keep nutrients, minerals, hormones, and enzyme levels in check. It cleans the blood vessels and maintains a healthy cholesterol level. It increases the blood flow to the brain which helps to boost memory power.

Kapalbhati is the best exercise to increase oxygen in the system. Regular practice of this kriya cleanses unwanted accumulation in bronchi and alveoli due to proper movement of air through them. It completely cleans the nostrils, the inner lining of bronchial tubes, big and small alveoli, and pleural surfaces. Low to moderate asthmatic conditions get many benefits from this practice because it increases breathing capacity. It also helps to cure allergies.

The advantage of Kapalbhati goes beyond the physical level. This kriya helps to activate all seven spiritual chakras and awaken the kundalini energy. The navel chakra, aka Manipur chakra, is considered the second heart; and it is the origin of seventy-two thousand pranic channels. By activating Manipur chakra, Kapalbhati kriya helps to remove any pranic blockages and helps to distribute the life force energy all over the body.   

Position for Kapalbhati

While practicing the kapalbhati kriya, the body should stay straight, and still, and the facial muscles should be relaxed. Shoulders should not become stiff or move up or down during practice. The head should not have any jerky movement. The sitting lotus pose, aka Padmasana, is the best position for performing kapalbhati cleansing kriya. If Padmasana is not comfortable, any sitting meditative posture can be used.

How to perform Kapalbhati

In this cleansing exercise, the focus should be on exhalation. Exhalation should be done quickly and with a slight force by contracting the abdominal muscles towards the spine. Do not retain your breath. Immediately relax the abdominal muscles and a passive inhalation will happen by itself. Usually, inhalation is slightly longer than exhalation.

The sudden contraction and relaxation of the abdominal muscles act upon the diaphragm. During vigorous push-in exhalation, the diaphragm muscle goes back to its position and helps to expel the air from the lungs. An instant relaxation of the abdominal muscles pulls the diaphragm downwards, allowing it to fill the air in the lungs. Both inhalation and exhalation are performed in a quick sequence, but exhalation is active and strong, while inhalation is passive and slow.

If inhalation and exhalation count as one stroke, the first round should have 10 to 15 such strokes. After the first round is done, take rest by breathing normally for a minute or two. Perform two more such rounds, each followed by normal breathing. Breathing and abdominal movement should be observed very carefully. They have to be paired correctly; exhalation contracts the abdomen towards the spine, while inhalation relaxes.  

Slowly advance the practice

As the practice becomes comfortable, the number of strokes per round can be increased slowly. It can go up to 60 or 120 per round. Three such rounds should be performed once or twice a day, each round with the desired number of strokes, with proper rest and retention between each round. When one can perform at least sixty strokes per round, retention of the breath can be added.

Let’s see how to add retention of the breath

Right after the desired amounts of strokes, take two or three slow and long breaths. Then take a deep breath in and retain the breath for a comfortable length of time. When ready, exhale the air. Again take a couple of normal to deep breaths. Then start the second round of strokes. One comfortable retention can be practiced after each round of kapalbhati.

Initially, the attention should be on the abdominal movement and solar plexus when the vital energy is stored. But when the breathing and abdominal movements become natural, the focus should shift to the third eye or Agya chakra for higher spiritual benefits.

Precaution

Kapalbhati kriya is a very energetic and powerful cleansing kriya; special awareness about its side effects is very crucial.

• It cannot be performed during pregnancy, menstrual cycle, spinal problems, recent surgery, and any discomfort or painful conditions.
• Be very careful during heart conditions as this practice can increase blood pressure. High blood pressure patients must avoid this kriya.
• Cease the practice immediately if feeling nauseated and/or light-headed.
• It has to be performed with an empty stomach, at least four to five hours after the main meal.
• Very lengthy practice of the kriya can cause lumbar spine problems.

Visit the detailed article on Anuloma Viloma Pranayama to learn how to perform the pranayama in four steps.