Kapalabhati is translated as “Skull Shining” and it effects are to clear the mind.

If you ever get to try Phyllis’ classes in Yoga Zone, you will realize that Kapalabhati is one of her favorite ways to start her classes.

The forced exhalation rids the lower lungs of stale air and clears space for fresh oxygen to cleanse the respiratory system.

At the same time, the movement of the diaphragm tones the stomach, heart and liver.

Here’s how Kapalabhati is usually done:

1. Sit up straight in the cross legs easy sitting position or in the half-lotus. If you are able to, you can also sit in full-lotus.

2. Inhale slowly and smoothly, then exhale and at the same time contract your abdominal muscles sharply. This will raise your diaphragm and force the air out.

3. Inhale and relax the muscles, allowing the lungs to fill with air. Then exhale again sharply.

4. Repeat step 2 for about 20-30 times. Do it slowly and rhythmically. You can start by doing10 sets and gradually build up to 50 sets.

Alternative Option:
Inhale and exhale the same way as above but hold your breath between the inhalation and exhalation for as long as you can. Exhalation should be short and active, while inhalation is longer and passive. As a guide inhale to a count of 8 if possible, and exhale to a count of 1. Repeat 20 times.

Archived in the category: Pranayama

Leave a Reply