skull and "Bhati" means purification or polishing.
As this practice 'clears' the head, so it derives its name.
People with cardiac
troubles or high Blood Pressure should do this practice only after
taking expert advice. Even if you suffer from diabetes or peptic
ulcers, it is advisable to avoid this.
In this practice, first
be seated in a squatting position. In yoga, there are a number of
seating positions for this practice such as Siddhasana, Padmasana
While seated, please
make sure that your back and neck are erect and the head is upright.
Let there be no slackness or slouch in the trunk. However, be seated
calmly and in a relaxed position. Shut your eyes lightly.
Now exhale forcefully
from the abdomen, while contracting the abdominal muscles and drawing
them inward. There is no need to focus on inhalation, which is automatic.
The focus has to be only on the exhalation. Do this exhalation and
automatic inhalation 11 times in a minute, without a pause. In the
beginning do it slowly and then gradually increase the pressure
and tempo. After 11 cycles, exhale fully and HOLD while withdrawing
you anal sphincter inside to the fullest extent possible. Hold for
as long as comfortable and then inhale slowly. This is one round
of Kapal Bhati. In the beginning one should do only two rounds,
gradually increasing to five rounds. The cycles may gradually be
increased from 11 to 30 in a minute.
This is a very important
cleansing process in which the entire nervous system is rejuvenated.
Excess fat in the stomach is reduced and "cold" condition of the
lungs such as phlegm is reduced. The brain is greatly oxygenated
and the respiratory system is greatly strengthened.