Kapalabhati
Kapalabhati
by JULY JOHNSON
Welcome to another round of our pranayama blog. This month we’re exploring Kapalabhati, or “skull shining breath” (kapala = skull, and bhati = to shine or be lustrous).
Every pranayama practice has specific benefits. Some cool or calm the body and others build heat or release tension. Kapalabhati is a rigorous practice of the breath and body; it is intended to build heat in the deep core and radiate heat out the skull. Kapalabhati helps to cleanse the nasal passages and sinuses and supplies a fresh supply of oxygen-rich blood to the brain. In addition, it cleanses the throat and lungs, stimulates the abdominal muscles and organs, and is one of the most effective pranayama practices for expelling toxins and boosting immunity, which we all could use right now. BKS Iyengar describes one of the benefits of Kapalabhati as “a general sense of exhilaration.”
Game to give it a try? Have a sense of humor with this one and keep at it. You may not “get it” on the first go around, but once you feel the rhythm, it’s easier to find the next time around. With every attempt, Kapalabhati gets a little easier and you’ll be able to do more repetitions.
Let’s give it a go! Begin in a comfortable cross-legged seated position (Sukasana, half or full Lotus). If you are put together more tightly or just want to be more comfortable, sit on a folded blanket or bolster. Kneeling with your buttocks resting on your heels may also give you more access to the diaphragm and core engagement (see video).
Place one hand on your belly and the other on your heart center. Take two full rounds of breath with long inhalations and exhalations through your nose. Feel your breath moving your hands with the rise and fall on each inhale and exhale.
Place your hands gently on your knees. Inhale ⅔ of your capacity through your nose. Exhale sharply, “snapping” your navel to your spine and pumping your diaphragm back. The inhalation is passive. All attention of the breath is focused on the exhalation. “The inhalation is slow, but the exhalation is vigorous.” (BKS Iyengar) Eyes can be closed or softly gazing down toward your knees or the floor. Continue with the sharp exhale out your nose, drawing your diaphragm sharply back and passively inhaling for 5-10 breaths, building up to 20-30 breaths. Once your first round of Kapalabhati breath is complete, take 3-5 deep Ujjayi breaths before beginning a second round of Kapalabhati. Gradually build up to 30 breaths for 3 rounds. You can also play with faster and slower speeds.
**Due to its rigorous nature, there are precautions with this practice. Kapalabhati is not advised for you if you are pregnant or within 6 weeks postpartum, have high or low blood pressure, coronary heart disease, eye problems (e.g., glaucoma), ear issues (e.g., fluid in the ears), or a bleeding nose. Lastly, Kapalabhati should be practiced on an empty stomach.
References:
https://yogainternational.com/article/view/learn-kapalabhati-skull-shining-breath
https://www.yogajournal.com/poses/skull-shining-breath
© 2020 Metta Yoga LLC