How To Do Kapalbhati?
Kapalbhati pranayama steps are
usually very straightforward. However, it is important to ensure that you
perform it properly or you may end up hurting yourself. You will also need to
exercise some precautions when you perform it. You can find detailed step by
step instructions on the technique here:
1. Sit straight with your spine erect and cross your legs in front of you.
2. Take in a deep breath and exhale quickly and suddenly, making a puffing
sound while you do it. Focus on exhaling forcefully and not on the inhalation.
3. When you exhale, draw your abdominal muscles inward simultaneously. Your
abdomen should rise when you inhale and fold when you exhale.
4. Continue for 10 breaths and then take a break. Perform two more similar
sets.
What is the highest
limit of kapalbhati pranayam as far as duration and speed are concerned?
Pranayama is
fundamentally the regularization of breathing in the body according to the
person's capacity. Kapalbhati is a form of Pranayama along with other types of breathing exercises and breathing techniques such as bhastrika, bahya, anulom-vilom, bhramari, udgeeth and ujjayi.
Kapalbhati is supposed to be the most important of all breathing techniques in
Pranayama. Kapalbhati helps to bring clarity to the mind as well as in the
body. Kapalbhati must be exercised on an empty stomach or after at least 5
hours after any meals. To practice Kapalbhati the individual must be seated in
the padmasana, sukhasana or siddhasna posture s it helps to prepare the mind
and body for the breathing session. While performing Kapalbhati the focus must
be on the forceful exhalation of breathing, while the inhalation must remain
passive. The ideal duration of Kapalbhati in a day for any healthy person must
be around anywhere between 20 to 25 minutes a day. A daily practice of
Kapalbhati helps to ward off obesity and specific skin disorders and serious
ailments such as leukemia, carcinoma of the breast, hepatitis and much more.
The duration of
Kapalbhati is dependent upon the individual and his or her capacity of
practicing it. As long as the individual is comfortable with the speed and
duration of the breathing technique, it must be followed. Any kind of
obstruction, pain in the chest or stomach when practicing it must immediately
be controlled by putting a stop to the practice. The benefits of Kapalbhati
have physical as well as psychological benefits. During the process of
Kapalbhati the exhalation must be concentrated on getting rid of the negative
thoughts, while the inhalation should be on affirmative thoughts to enter the
mind, making up a balanced mental framework.
The speed of
Kapalbhati must be in quick succession. Under normal circumstance the
inhalation and exhalation in Kapalbhati must be one fourth the time of a normal
breathing pattern. The inhalation and exhalation in Kapalbhati must follow each
other quickly. Kapalbhati helps to purify the lungs and all the respiratory
organs. By providing an increased supply of oxygen to all the cells in the
body, the blood is further purified and the body gets energized. Kapalbhati
must not be performed in the event of an asthma attack, hypertension, or if the
person is suffering from heart disorders. During Kapalbhati if you happen to
feel dizzy then the practice must be stopped at that moment to let the feeling
pass.
