Kapalbhati

Pranayama
www.pranamay.co.uk & www.avani-yoga.co.uk

Debbie Avani

 Index

Kapalbhati Pranayama3

The Shatkarmas (6 cleansing actions)..3

Pranayama ...........................................................................4

Mental & Physical benefits ..............................................4

Kapalbhati & the frontal lobe of the brain.5

Contra-indications..5

The Technique6

Daily Practice .8

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Kapalbhati Pranayama

Kapal = cranium / forehead Bhati = light or splendor
Kapalbhati pranayama means skull-shining breath so this practice actually helps to
clear our head, bringing a sense of focus and clarity
Its action creates a cleansing process on many levels both physically and mentally -
purifying, rejuvenating, and invigorating the mind and body.
When you practice this breath, visualize your skull filling with a bright light
This cleansing breath can help you not only release stress and toxins from the mind and
body, it can also help release negative emotions, shake off sluggishness, and energize

The Shatkarmas
Kapalbhati pranayama is considered to be one of the shatkarmas
The Shatkarma or the six purification techniques in Hatha Yoga are designed to make
the body strong and healthy.
Shat means six and Karma here means a method or technique.
Shatkarmas are considered preparatory steps towards higher practices of
pranayama and meditation.
The ancient Rishis recognized the importance of a healthy body for all activities,
whether worldly or spiritual. Hatha Yoga, as explained in the text Hatha Yoga
Pradapika, is aimed at making the body and mind fit for higher practices of Raja Yoga.
The Shatkarmas are said to make the body clean and strong, free of diseases, remove
toxins and improve concentration. They can also improve the flow of prana into the
organs and the pranic meridians or nadis.
The six techniques are
Dhauti
Basti
Neti
Trataka
Nauli
Kapalbhati

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Pranayama
The fourth limb of the eightfold path is Pranayama, which is related to the flow
of prana - or life force - throughout our body. The most effective way to influence this
movement of prana to bring about the "ultimate quietness" (in our physical and mental
bodies) is through the breath.
Pranamaya is often neatly divided into two words prana & yama
Prana meaning 'life force' or 'energy source'
Yama meaning 'control' or 'restraint.
In this respect pranayama can translated into 'breath control'.
However, the same word may be differently divided into prana & ayama.
Where Yama means to 'restrain' or 'control', Ayama means the opposite - i.e. to
not do that.
So this means that in a Pranayama practice, we are not in fact trying to control
the prana, but instead to free it.
Whatever the interpretation, there's no doubt that a regular and sustained practice of
Pranayama not only supercharges our entire body but prepares our mind for deep
meditation.

Some of the mental benefits of Kapalbhati include

Sensitization and purification of the whole body system
Removes distraction from the mind brings stillness and mental clarity
Energizes the mind removing lethargy
Gives initial taste of breathlessness when we release the breath due to the
purifying of the system
Connects us with internal energy sometimes feel a buzz after practice
On a physical level this practice cleanses the lungs, bronchial tubes and pretty much all
the tissues of the body as the blood is cleansed due to the action of the exhale!

Some of the physical benefits of Kaplabhati include

Relaxes abdominal tension
Cleanses the lungs good for asthmatics, bronchitis, respiratory problems
Balances and strengthens the nervous system
Tones digestive organs
Clears mucus and the sinuses
Cleanses the frontal lobe of the brains

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Kapalbhati and the frontal lobe of the brain
Andre Van Lysbeth a Belgian Yoga Teacher and author of many books found that (use
hand gesture to explain here)
During normal inhalation fluid around the brain is compressed BRAIN
CONTRACTS
During exhalation fluid is decompressed BRAIN EXPANDS
Thus Kapalbhati increases this massaging effect stimulating the brain 3 to 7
times more
This explains the many benefits practicing this amazing breathing practice brings
especially if we focus our awareness of this expansion and contraction at the forehead
as the name Kapal suggests!
The part of the brain at the front of the skull is called the frontal lobe
The frontal lobe is the part of the brain that controls important cognitive skills in
humans, such as emotional expression, problem solving, memory, language,
judgment, and sexual behavior.
It is, in essence, the control panel of our personality and our ability to
communicate.
Its also responsible for primary motor function, or our ability to consciously
move our muscles, and the two key areas related to speech.
The frontal lobe is larger and more developed in humans than in any other
organism.
As its name indicates, the frontal lobe is at the front of the brain. The right hemisphere
of the frontal lobe controls the left part of the body, and vice versa.
This further explains why the Yogis felt that Kapalbhati balanced our energetic body
Purifying and balancing Ida (left side) and Pingala (right side)
Also balancing all three the doshas (constitutions) Kapha (mucus) Pitta (bile)
Vata (wind)

Contra-Indications
Kapalabhati should not be practiced by pregnant or menstruating women.
It is also contraindicated for individuals with high or low blood pressure, heart disease,
hernia, gastric ulcer, epilepsy, vertigo, migraine headaches, significant nosebleeds,
detached retina, glaucoma, history of stroke, and for anyone who has undergone recent
abdominal surgery.
If you experience vertigo during or after this practice, please discontinue until you can
consult with a qualified yoga teacher.

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Kapalbhati the technique
Its a great preparatory breathing practice that prepares the body for other more
complex breathing practices partly due to its purifying qualities and also due to the
strength it encourages in the abdominal muscles.

The breathing practice itself reverses the natural action of the breath, which means the
brain centres that control normal breathing function become more versatile. This has
shown to reduce the activity of the brain, stilling fluctuation & bringing a sense of calm
and ease .
In normal circumstances the inhalation is active and the exhalation is passive
(meaning it happens automatically as a result of the inhalation)
However with Kapalbhati we consciously and actively draw the abdominal
muscles towards the spine on a forceful exhalation which pushes the air out of
the lungs by rapidly lifting the diaphragm and then simply allow the diaphragm
to release which pulls the air passively back into the lungs
The trick to keeping the breath steady is to allow a slight pause after each rapid
exhale so that the diaphragm relaxes fully ready for the next exhalation
If we dont allow for this pause then the breath will eventually run out
We can use this reverse action to our advantage when practicing - we can imagine when
practicing all thoughts that we wish to release being expelled along with the exhalation
clearing space and freedom in the mind.

Breaking the Practice of Kapalbhati down into small stages

Sit in a comfortable position where you can keep the back upright and the abdomen
long this can be either in a cross legged or kneeling position on the floor, using any
props that might be appropriate or sat on a straight backed chair with your feet flat on
the floor. Whatever position you choose you should be able to maintain it without effort
so as to focus on the breathing practice .

Practice 1 helps to get used to the muscles at play

Simply contract the abdominal wall slowly and feel it pull all the way back
towards the spine
Slowly release the muscles until they are fully relaxed

Practice 2 introducing the breath

Exhale slow and long through the nose whilst contracting the abdominal muscles
as above
Let the abdomen release without actively inhaling and you will feel the breath
being drawn into the body as the diaphragm releases

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Practice 3 with a forceful exhalation
Exhale forcefully through the nose and at the same time contract the abdominal
muscles
Let the abdomen release to allow the air back into the lungs
Remember we are reversing the natural action of the breath so dont worry if its a little
confusing to begin with ;)

Practice 4 steady rhythm, I breathe per second

Now that you have the mechanics of the practice take 3 x 10 breaths
Always pause to absorb the benefits of the practice in between rounds
Remember the trick to keeping the breath steady is to allow a slight pause after
each rapid exhale so that the diaphragm relaxes fully ready for the next
exhalation

Our focus when practicing should be held at the point between the eyebrows each
time we take a strong exhalation we endeavor to feel this breath being released from
deep within the centre of the head, letting go of all we no longer need.
The action of the breath comes from the abdomen, which helps to tone & cleanse the
digestive and respiratory systems keeping our energetic centres at the navel (personal
power) and the chest (emotional self) clear and bright .

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Daily Kapalabhati Practice
The important thing to remember for this exercise is that your inhale is passive and
your exhale is the forceful, powerful movement. Start this practice at a slow pace, and
with time you can build some speed if it feels comfortable for you to do so.
Sit comfortably in an upright posture and rest your hands on your lower belly or
in a mudra (hand gesture) of your choice. If youre sitting in a chair, make sure to
place both feet on the ground.
Take a deep, cleansing breath before you begin, in through your nose and out
through your mouth.
Inhale deeply through your nose, filling your belly with air about way full.
In a quick motion, forcefully expel all the air from your lungs through your nose
while drawing your navel in toward your spine. The primary movement is from
your diaphragm.
Allow your lungs to fill up naturally, with no effort as your belly expands.
Perform this cycle 10 times, then allow your breathing to return to normal and
observe the sensations in your body.
Repeat these cycles of 10 movements, 3 times.

When to Use Kapalabhati

NOTE - always practice with an empty stomach so not recommended directly
after food!

In the morning: Since the Kapalabhati breath is so energizing, try it first thing in
the morning for an invigorating wake-up call.
Mid-afternoon: If youre feeling a case of the mid-day slump come on, try a few
rounds of Kapalabhati to energize your mind and body to power you through the
rest of the day.
Anytime when you need to clear you mind and focus your attention
How long should our practice be?
Always begin your practice slowly remember Kapalbhati will cleanse the system on all
levels, so if you are not used to the practice the cleansing process may happen too
quickly leaving you feeling off centre!
A daily practice could be 3 x 10 breaths to begin with
Slowly increase the breaths if practicing regularly until there is no need to count
at all and you simply practice for period of time that suits your system

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Any Questions?
If you have any questions about your practice please do not hesitate to contact my in the
comments box on the website below the tutorial or email me - debbie@avani-yoga.co.uk

Yours in Yoga Debbie Avani















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