Kapalabhati

Kapalabhati (Skull Shining Breath) is a vigorous pranayama of forceful exhales and passive inhales that energises the body and sharpens mental clarity.

1. Starting Position

   Sit comfortably in a cross-legged position (such as Sukhasana or Padmasana) with your spine upright. Keep your shoulders relaxed and hands resting on your knees in Jnana (Gyan) Mudra (thumb and index finger touching). Close your eyes and soften your facial muscles.

2. Centering the Breath

   Take a few deep, slow breaths in and out through your nose. Allow your body to relax and bring awareness to your breath. Ensure your inhalation and exhalation are smooth before beginning the practice.

3. Initiating Kapalabhati

   Take a deep inhale through your nose. Begin forceful exhalations by actively contracting your abdominal muscles, pushing air out through your nose in short bursts. Allow the inhalation to happen naturally without effort after each exhalation. Keep the breath rhythmic and steady.

4. Establishing a Rhythm

   Begin with 10-15 forceful exhalations per round, maintaining a steady and controlled pace. As you become more comfortable with the practice, gradually increase the number of exhalations to 30-40 per round. Advanced practitioners can extend the duration further, but always ensure that the practice remains comfortable.

5. Pausing Between Rounds

   After each round, take a deep breath in, hold it for a moment, then exhale slowly. Pause for a few natural breaths before starting the next round. Perform 3-5 rounds, adjusting based on your experience level.

6. Closing the Practice

   After completing all rounds, take a few deep, calming breaths. Sit in stillness for a moment, observing any sensations or changes in your energy levels. When ready, slowly open your eyes and return to normal breathing.