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Kapalbhati Pranayama: Steps and Benefits

The document describes the yoga practice of Kapalbhati, which involves forceful exhalation and passive inhalation. It provides instructions for the method including posture, breathing rate, and benefits such as improved oxygen intake and cleansing of the respiratory tract. Precautions are mentioned for certain medical conditions.

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Shivani Shah
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362 views17 pages

Kapalbhati Pranayama: Steps and Benefits

The document describes the yoga practice of Kapalbhati, which involves forceful exhalation and passive inhalation. It provides instructions for the method including posture, breathing rate, and benefits such as improved oxygen intake and cleansing of the respiratory tract. Precautions are mentioned for certain medical conditions.

Uploaded by

Shivani Shah
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

SHATKARMA

 Hatha-yoga
KAPALBHATI
KAPALBHATI
 KAPAL – Skull
 BHATI – To shine

 ASANA - Padmasana
Swastikasana
Siddhasana
 METHOD:
The key is active forceful exhalation &
passive inhalation

Palms on knees with reasonably firm grip


Bend very little from waist
 METHOD:
Rechaka: A forceful thrust by abdominal
muscles

Puraka: An immediate, complete relaxation


of abdominal muscles
 METHOD:

 2 rechaka & 2 puraka in 1 second

 120 rechaka & 120 puraka in 1 minute

 Take rest for at least 1 min after a round

 Do 2 to 3 rounds in a session
 METHOD:
To start with 1 rechaka & 1 puraka in
1 second

To do for 15 to 30 seconds (15 to 30 strokes)

Add 10 strokes more every week


 METHOD:
There should not be movements of
any other parts of body

Practice force first & then speed

Maintain constant force t’out a round


 METHOD:

 Start with rechaka; end with purak

 Keep Moolbandh if possible


 BENEFITS:
 Provides more O2 in less time
 Improves gas exchange
 Cleanses upper & lower respiratory tract
 Increases sympathetic stimulation
 Strengthens abdominal & diaphragm muscles
 Decreases fat on the abdomen
 Cleanses anahat, vishuddha, ajna, sahstrar
 PRECAUTIONS:
Patients of hypertension, heart, hernia
should not do without doctor’s advice &
proper guidance

Should not do in very cold or humid


weather

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