Kapalbhati is an important Pranayama technique and also a Shatkarma kriya. It means ‘skull-shining’. Through this process, you get to clean the wind pipe. When you are practicing this kriya, the area under the brain and the small brain is affected in a positive manner. You will find most yogis practicing this kriya in a seated manner. Padmasana or Sukhasana can be the perfect gait for you, if you want to get all the benefits of the kriya.
The muscles of the stomach have to be free, when you are doing this kriya. So, you cannot really do this while lying down in supine position. The Dhyana pose is the best for you. In this kriya, Kumbhaka, which is an important part of Kapalbhati, is not included. You will mainly practice Puraka and Rechaka. Again, Rechaka gets more prominence over Puraka. You have to exhale very quickly, so that the stale air is let out in short bursts. In this kriya, Puraka ic considered to be a more natural process.
Anatomical Implications
In the process of Kapalbhati kriya, prolonged Rechaka is not the norm. The quantity of air that you inhale in the process is not too much. The most important exercise in this kriya is the use of the stomach muscles. The cage of the chest does not move much in the process. Moreover, you have to keep the muscles of the rib cage pulled in, while you complete the cycles of Kapalbhati Kriya. The air is expelled through the nose in this process. You gain control over the muscles of the diaphragm in Kapalbhati Kriya.
Moreover, you move them extremely swiftly. When you start controlling the movement of the muscles, the efficiency of the same increases manifold. The pressure that is created in the chest cavity in this process, helps to remove the stale air from the breathing tube. The effect of exhalation or Rechaka is very powerful, and it also manages to create an effect of cleansing on the brain and the nervous system.
How To Do Kapalbhati Kriya?
- You have to sit in cross-legged position with your spine erect. Place the palms on the knees, with them face upwards.
- You have to take a deep breath.
- In the very next step, you have to exhale. When you exhale, you have to take your navel inside towards the spine. You can keep the right hand on the stomach, to feel the movement of the muscles, while you are doing the exercise.
- When you relax, the external air enters the wind pipe and the lungs automatically.
- You can take 21 such breaths to complete one cycle of Kapalbhati.
- You have to close your eyes and relax after you are done with the exercise or kriya. Feel the sensations that surround your body.
- You can repeat this twice or thrice in a day, to get the maximum cleansing benefits.
Precautions and Contraindications
- You should always perform the kriya, in the morning, empty stomach. If you must in the evening, do so after a gap of 3-4 hours from your last meal.
- You should be very vigilant, during the Kriya, if you are Asthmatic.
- If you have any sort of cardiac ailments, you should avoid this kriya.
- You should go slow with this kriya, if you have hypertension.
- You should do this kriya under the aegis of a learned expert.
- If you have ulcers, you should do this kriya after exercising a lot of caution.
- Pregnant women should avoid this kriya.
Benefits Of Kapalbhati Kriya
Kapalbhati Kriya has a lot of benefits on the body, if you practice it carefully, properly and under the guidance of experts.
- You can perform this in the cold as well, as it generates a lot of heat inside the body. The heat also happens to dissolve toxins and waste matter.
- The technique also enhances the functioning of the kidneys and the liver.
- It also calms the mind and shines the skull, so you will also get relief from dark under-eye circles.
- It improves blood circulation and digestion as well.
- You can also lose weight, if you do this kriya regularly.
- All those who perform diabetes, can also do this Kriya. The kriya is known to stimulate the internal organs inside the stomach.
- The kriya refreshes the mind and also energizes the nerves.
- If you suffer from insomnia, Kapalbhati Kriya can help you to get rid of the same. It can give your sense of balance back and de-clutter your mind.
- The kriya can also help you to eliminate acidity from the body.
- It makes you sweat and so your skin can eliminate all the waste matter through the process.
- It can also activate your blocked chakras.
Conclusion
Thus, this is one of the best kriyas as a part of the Shatkarmas, which has multiple benefits. Moreover, the practice is extremely simple.
