KAPALABHATI

- By Hemisha Marolia D'silva (Singapore)

In Sanskrit the word 'Kapal' means 'cranium' or 'forehead' and 'Bhati' means 'light' or 'splendour' and also 'perception' or 'knowledge'. Hence Kapal Bhati is the practice which brings the state of light or clarity to the frontal region or the brain.

There are four different ways of doing Kapalbhati. One should do all four only after mastering the first technique. Only after mastery of the first should one attempt the second and then third and hence forth.

TECHNIQUE 1- Preparatory Practice

• Sit in a comfortable meditative asana, for eg. sukhasana or padmasana. The head and spine must be straight with the hands resting on the knees with the palms facing the sky.
• Close the eyes and relax the entire body.
• Exhale through both nostrils with a forceful contraction of the abdominal muscles. The following inhalation should take place passively by allowing the abdominal muscles to relax.
• Inhalation should be spontaneous recoil, involving no effort.
• After completing 20-30 rapid breaths in succession, inhale and exhale deeply. Allow the breath to return to normal.
• This is one round. One can do up to 10-20 such rounds, as per ones comfort and time.
• Breathing:
• The rapid breathing should be from the abdomen; the shoulders and face should remain relaxed.
• Beginners may take several free breaths between rounds.
• The number or respiration (inhalation and exhalation) may be increased gradually from the initial 20 up to 50, as the abdominal muscles become stronger.
• At an advance stage one can do up to 100 breaths per round.

Sequence:

As this process clears the nasal cavity, kapalbhati should be done before the other pranayamas like Anulom Vilom, Bhastrika, etc

Precautions:

• Kapalbhati should be performed on an empty stomach, 3-4 hours after meals. If practised late at night, it can prevent sleep.
• If pain or dizziness are experienced, stop the practice and sit quietly for some time. Practise with more awareness and less force. If problem continues, consult a competent teacher.

Contra- indications:

Kapalbhati should not be practiced by those suffering from heart problems, high blood pressure, vertigo, epilepsy, stroke, hernia, or gastric ulcers. It is not recommended during pregnancy.

Benefits:

• Kapalbhati has a cleansing effect on the lungs and is a good practice for respiratory disorders.
• It balances and strenghtens the nervous system and tones the digestive organs.
• It purifies the nadis, and removes sensory distractions.
• It energizes the mind for mental work and removes sleepiness.

TECHNIQUE 2 - Alternate Nostrils

Same as above only difference is that one has to raise the right hand to the nose.

Left Nostril: Close the right nostril with thumb. Exhale forcefully and inhale passively through the left nostril. 10 times. Like the earlier technique it should be done by the abdomen alone; the chest, shoulders and head remain relaxed.

After 10 breaths take a deep breath through the left nostril

Right Nostril: Close the left nostril with the ring finger of the right hand and repeat the process through the right nostril.

Both Nostrils: Replace the hand on the knee. Repeat the process through both Nostrils.

Duration:

10 breaths through the left, the right and both nostrils forms one round. One can practice up to 10 such rounds.

Breathing:

Beginners may take several free breaths between rounds. The number of respirations may be gradually increased from 10 up to 50, as the abdominal muscles become stronger.

Contra-indications: Same as technique 1.

TECHNIQUE 3 - Antar Kumbhaka ( inner retention)

• Only after perfecting technique 2, antar kumbhaka may be commenced.
• At the end of the round, inhale deeply and retain the breath for a comfortable length of time without straining.
• Exhale slowly with control. Practice up to 5 rounds.

Sequence: Practice just before meditation techniques.

Precaution: Do not practice with bandhas without seeking the guidance of a competent teacher.

Contra-indications: Same as technique 1.

TECHNIQUE 4 - Bahir Kumbhaka ( external retention)

Only after perfecting technique 3, bahr kumbhaka may be commenced.

At the end of the round, inhale deeply and retain the breath for a comfortable length of time. Exhale slowly.Retain the exhaled breath for as long as you are comfortable.

Duration:

• Up to 5 rounds.
• Experienced practitioners can gradually increase the number or respirations to 60, and slowly increase the duration of external retention up to 30 seconds.
• Further rounds should be practiced only under guidance of a competent teacher.
• Do not strain.

Awareness:

• Physical - on the rhythmic, forceful exhalation.
• Spiritual- on the void at the eyebrow center.
• Precautions:
• Proceed slowly with awareness of the effects of the practice. Build up the number of breaths, number of rounds and length of retention gradually.
• Do not strain by practicing longer periods. If breathlessness is experienced then discontinue the process or reduce the number of rounds.

Contra-indications: Same as technique 1.