Kapalabhati

Definition: The Sanskrit word, kapala, means cranium or head and bhati means light, splendor, shining and also perception and knowledge. Hence, the brightening of one’s head or crown chakra, like the images in Western religious iconography depicting a halo over the heads of disciples and saints. Another name is kapalashodhana or head purification. Kapalabhati is considered one of the 6 shatkarmas or cleansing techniques.

Benefits:

• Cleanses the lungs, nasal passages, and mucous membranes of toxins and pollutants
• Recommended for asthmatics and those suffering from emphysema, bronchitis, and tuberculosis
• With proper training and practice, effective for women to use during childbirth; however, not to be practiced during pregnancy or for those women trying to get pregnant
• Balances and strengthens the nervous system
• Tones the organs of the abdominal area and aids in digestion
• Cleanses the mind of disturbing thoughts, sensory distractions, and stuck impressions
• Removes sleepiness and prepares the mind for meditation

When should I practice kapalabhati?

• On a completely empty stomach, at any time during the day.

Contraindications

• Kapalabhati should not be practiced by those suffering from heart disease, high blood pressure, vertigo, epilepsy, stroke, hernia, or gastric ulcer.
• Kapalabhati should not be practiced during pregnancy or by women trying to get pregnant.

Teaching Technique:

• Begin by exhaling most of the air out of the lungs, approximately _ of the way out
• Exhale forcefully contracting the abdominals, as if a fly flew up your nose and you want to get it out quickly; focus on the lower abdominals and not the chest
• Allow the subsequent inhale to be spontaneous and as a passive recoil, involving no effort

Guidance:

• Maintain a rhythm of 1 breath per second; Practice 3 rounds of 100 with a breath or two between each round
• Discontinue if one feels dizziness or pain

Going Deeper:

• Use alternating nostril breath

Caution: always practice under the supervision of a qualified teacher

 

Bhastrika

Bhastrika means bellows. The breath is drawn in and out, like a blacksmithÐs bellows. It is sometimes referred to as a kriya or cleansing technique. In bhastrika, both the in and out breaths are vigorous and forceful. There is a split second of retention after each exhale. This pranayama should be done in a sitting position. This breath activates and invigorates the liver, spleen, pancreas, and abdominal muscles, improving digestion, draining sinuses, and creating an exhilarating feeling.

PROCEDURE – STAGE 1

1. Begin by exhaling out a deep smooth breath.
2. Take in a short, quick breath and expel it with a quick strong blast. The exhalations set the pace.
3. Continue with a short, quick in-breath, and proceed with another quick strong out-breath. Repeat this and you will find the following in-breath quicker and more forceful than the first one. Continue for a fixed amount of time, unless, you feel strain or irritation.
4. As stamina improves, the number of blasts in each cycle, as well as the number of cycles, may be increased.

PROCEDURE – STAGE 2 (ADVANCED)

1. In stage 2, the practice is done through alternate nostrils. Begin by closing the left nostril and breathing in and out of the right. Use the finger techniques of Nadi Shodana.
2. Begin by exhaling out a deep smooth breath.
3. Take in a short, quick breath and expel it with a quick strong blast. The exhalations set the pace.
4. Continue with a short, quick in-breath, and proceed with another quick strong out-breath. Repeat this and you will find the following in-breath quicker and more forceful than the first one. Continue for a fixed amount of time, unless, you feel strain or irritation.
5. Switch, close the right nostril, and breath in and out of the left. Continue with steps 1-4.

NOTES AND CAUTION

1. This breathing technique generates prana to activate the entire body. Just as too much stoking burns out the fire, too long a practice endangers the lungs and wears out the system, since the breathing process is so forceful.
2. Do not practice if the sound of the out breath is incorrect or if the blasts fail to come. Persons with weak lung capacity or a weak constitution (those with serious diseases, recovering from illness or surgery, etc), should not do this pranayama. Also, the pranayama is contraindicated for those persons with ear or eye infections, high or low blood pressure, nose-bleeds.

STUDY-GUIDE QUESTIONS

1. What is the definition of kapalabhati? What is it’s common usage (aka)? Which one is better to use for students new to this practice?
2. What is the purpose of this practice?
3. This practice is part of a 6 step cleansing process known as what?
4. Who should not practice kapalabhati?
5. What word can you ask students to say quickly that helps to understand the action of this practice?
6. What dosha does kapalabhati induce (vata, pitta, kapha)?
7. What is the difference between kapalabhati and bhastrika?
8. How many reps and sets should be practiced?

References: BKS Iyengar, Dr. Rammurti Mishra