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Kapalbhati Yoga steps, pose & benefits the ‘Cleaning Breath’ exercise

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Kapalbhati Yoga

Kapalbhati Yoga: Kapalbhati is also known as the ‘Cleaning Breath’ exercise. The meaning of the Sanskrit term ‘Kapala’ means ‘skull’ while ‘Bhati’ refers to ‘shinning’. Kapalbhati Yoga cleans all the respiratory passages including the nasal passage of the skull.

The Technique of Kapalbhati Yoga

The Kapalbhati Yoga process (which incorporates exhalations and inhalations in quick succession) resembles the blowing of the blacksmith’s bellows.

Methodology of Kapalbhati Yoga

  • Firmly sit in a cross-legged posture.
  • Your head, neck and spine must be in the erect position.
  • Completely exhale.
  • Then take a few deep breaths.
  • Next, relax the abdominal muscles.
  • After that, inhale but not deeply.
  • Finally, expel the breath through both the nostrils in a short and forceful manner.
  • The breath expulsion process must produce an audible hissing sound.
  • At the same time, contract the lower abdomen with vigorous and rapid thrust of the abdominal muscles.
  • Quickly release the contraction of the abdominal muscles.
  • Your lungs will automatically take in air.
  • Don’t leave any gestation periods.
  • Instantly follow up with forcible expulsions of your breath buy contracting the abdominal muscles.
  • Let the abdomen relax once air is drawn in.
  • Concentrate on the portion just below the navel.
  • Repeat several times in quick succession to make a round.
  • Complete a round as you exhale.
  • Take in a deep breath slowly to resume the normal breathing rhythm.
  • This will provide rest to the lungs.

Points to remember

The rule is to perform two breath expulsions in a second. Thus, you will be performing 120 expulsions in a minute.

Though this may be not possible at the initial stages, endeavor to attain this optimum level with practice.
In each sitting perform three rounds.

Between two rounds, take rest with normal breathing for at least 15 seconds.

Advantages of Kapalbhati Yoga

  • Kapalbhati is the most beneficial breathing means to provide elasticity to the diaphragm.
  • Kapalbhati increases the capacity of your lungs.
  • Kapalbhati flushes out residual air that is stale in the lungs.
  • Thus, Kapalbhati brings in fresh supply of air to your lungs.

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