The Kapalbhati Pranayama (Skull Shining Breathing) Technique & Its Health Benefits
Kapalbhati pranayama is a powerful breathing technique that helps in losing extra body fat and bringing entire body system into a perfect balance. ‘Kapalbhati’ is formed by combination of two words ‘kapal’ (forehead) and ‘bhati’ (radiance). So as the name suggests, it is great for facial radiance.
Kapalbhati must be practiced on an empty stomach. Let’s here know how to do it, its varied health benefits and who should avoid this breathing technique.
How To Do Kapalbhati Pranayama?
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- Keeping your spine straight, sit comfortably in a regular yogic posture over a mat
- Now place your hands on knees, open to sky
- Take in a deep breath
- Now during the exhalation process, pull in your stomach and navel toward the spine
- Do this as much and as comfortably you can
- To feel the contraction of abdominal muscles, keep your hand on the stomach
- As your navel and abdomen relax, the breath flows into your lungs
- Take 20 breaths for completing one round of this pranayama
- As the round completes, relax by closing your eyes and notice the sensations in your body.
- Do three rounds in all
Why To Practice Kapalbhati Pranayama?
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By practicing this breathing technique, you can achieve mental, physical as well as spiritual health benefits including:
Losing weight and increasing metabolism rate
- Clearing the nadis (energy channels)
- Improving blood circulation and bringing glow to the face
- Calming and uplifting the mind
- Improving digestive tract functioning, absorption and assimilation of nutrients
- Stimulating the nervous system and rejuvenating brain cells
- Toning the belly by losing fat on the abdominal area
- Invigorating abdominal organs
- Helpful in diabetes
- Improving memory and concentration power
- Aiding digestion and removing acidity
- Activating chakras in the body
- Strengthening lungs and enhances their capacity
- Removing blockages in heart and lungs
- Detoxifying all the systems in our body
Who Shouldn’t Do Kapalbhati Pranayama?
- Women should avoid doing this during days of menstruation or pregnancy as it involves abdominal squeezes
- Do NOT practice it without the guidance of a yoga expert if you have a heart problem or are a patient of hypertension
- Do NOT practise this asana if you suffer from epilepsy or hernia, have an artificial pacemaker or stents, backache
- because of slip disc or recently had an abdominal surgery