Sthiti:Any meditative posture eg Suḳāsana/Padmāsana/Vajrāsana
- Sit in any meditative posture.
- Close the eyes and relax the whole body.
- Inhale deeply through both nostrils, expand the chest.
- Expel the breath with forceful contractions of the abdominal muscles and relax.
- Do not strain.
- Continue active/forceful exhalation and passive inhalation.
- Complete 30 rapid breaths, then take a deep breath and exhale slowly.
- This is one round of Kapalabhati.
- Each round shall be followed by deep breathing.
- Repeat 2 more rounds.
Breathing :Forceful exhalation by contracting the abdominal muscles, without any undue movements in the chest and shoulder region. Inhalation should be passive throughout the practice.
Number of rounds: Beginners can practice up to 3 rounds of 20 breaths each. The count and rounds can be increased gradually over a period of time.
- Kapalabhati purifies the frontal air sinuses; helps to overcome cough disorders.
- It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.
- It rejuvenates whole body, and keeps the face young and vibrant.
- It balances and strengthens the nervous system and tones up the digestive system.
A Word of Caution
- Please avoid this practice in case of cardiac conditions and giddiness, high blood pressure, vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia and gastric ulcers.
Source: Ministry of AYUSH
Last Modified : 6/21/2022
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