what is Kapalbhati pranayama-skull shining, steps to do, benefits,precautions for begineers in 2020

Kapalbhati pranayama 

Kapalbhati pranayama

Image source: Google images | Image by: Beautyglimps

Hello people, In this post we will be talking about one of the pranayama called kapalbhati pranayama. We will discuss its benefits, precautions and to steps to practice and the whole information in this post is based on scientific research and we are not saying it by our own opinion or thoughts.

 So, starting with kapalbhati pranayama is a sanskrit which is made up of kapal and Bhati. "Kapal" means forehead, fontral skull or front head  and "Bhati" means Shinning. In short the saying about the pranayama is that which make the forehead shine as well as influences the working of small brain. It is also called breath of fire as this exercise is all about the breathing and respiratory system. This pranayama has another name called Bhalabhati where "bhala" means head.

Benefits of kapalbhati pranayama.

1. Helps to recover from depression 

If you, your relatives, friends are suffering from depression, anxiety you should tell them to practice this pranayama as it is helps them to secrete harmones which make their mind happy and fresh.

2. Helps to improve your respiratory muscles or system.

 While doing pranayama early in the morning the oxygen level is maximum and when you start doing the pranayama regular it helps your respiratory muscles to get pump and became strong enough to avoid disease like asthama and many serious respiratory diseases.

3. By doing regular pranayama your maximum inhailation during the process is 300ml to 400ml and more. 

Your maximum inhailation will increses by many pranayama along with this pranayama too like bhastrika pranayama(in english). If you want to read the whole information and steps of bhastrika pranayama(in hindi)

4. Helps to remove dead skin and helps your skin to glow.

As we have different types of skin with different skin tones and colour and these are possible because of pigment called melanin. 

While doing the pranayama, the pigment melanin ge oxygenates and helps your skin cells to glow and remove dead skin cells.

5.problem related to Digestion.

The continous practicing of pranayama helps you to get rid of digestion, stomach pain, ulcers, gasses(farts), constipation related problems and many more. It also helps to cure acidity, burning chest sensation and many more heart and chest related problems.

Because, when you inhale your abdominal muscles get involves and get a kind of massage and your abdominal organs also get involves which helps proper functioning of organs. 

6. Reduces blood suger level in dibetic patients.

7. Reduces hair loose and helps in hair growth.

8. Helps to reduces belly fat especially fat on your abdominal .

9. Clear the nadis.

10. Energizes the nervous system.

11. Increases the metabolic rate and aids in weight loss.

Steps to do kapalbhati pranayama.

1. Get in a comfortable position and sit on hard stuff like floor or ground . You can also use bed but you can use bed but you should have harder bedsheet otherwise prefer to sit on harder one. If you can't sit cross-legged you can use a flat chair or you can do this pranayama while laying down.

2. Get yourself in yogic posture then relax your body and shoulders and sit straight with your spine fixed. Make sure your spine must be fixed because if it's not it can cause severe back related pain in your future.

3. Make a gyan mudra with your fingers and palced it on your kneecaps by the way the certain hand gesture is called mudra

4. Now, bring your all focus towards your abdominal region and take a deep breath and ingale as much you can from your both nostrials then exgale slowly.

5. Exhale with a stroke through diaphragm. And the people who started or going to start afer reading this blog we will personally suggest you to avoid excessive pressure on your abdominal while doing so.

6. Them repeat and relax. Repeat in this manner and you have to do 10 to 20 maximum 30 repetation that means one round and like this you have to dp 2 to 3 rounds. If you are a begineer we will suggest you to take 10 to 20 breath per repetation(round). And then trying to increase by 2 to 5 breaths per weeks.

Tips for begineers while performing.

1. After performing or practicing more tha a month you can increase upto 5 rounds and 10 ten breaths per round respectively. 

2. If you experiences dizziness while practicing it you have to apply less force and do it with an ease.

3. You have to do regular. You can skip a day  after doing 2-3 consecutive days of pranayama and take a break of 1 day as it helps your abdominal muscles to relax.

4. Pracrice the pranayama on an empty stomach.

  

Types of kapalbhati 

pranayama.

1. Vatakrama kapalbhati

2. Sheetkrama kapalbhati.

3. Vyutkrama kapalbhati.

Precautions of the 

kapalbhati pranayama.

You should not practuce this pranayama if you have following symptoms:

1. Heart diseases like:

• Coronary heart diseases.
• High blood pressure.
• Cardiac arrest.
• Heart failure.
• Arrhythmia
• Peripheral artery diseases.
• Stroke.
• Congential heart diseases.

2. Hernia

As kapalbhati is all about breathing. So, excessive breathing put pressure on your respiratory system leading to hernia and many other diseases.

3.Currently wheezing

• Asthama.
• Allergies.
• Respiratory diseases.
• Acute branchitis.
•  Inflammation of the linning of bronchial tubes, which carry air to or from the lungs.
• Allergic Asthama.
• The asthama triggered by expose to the smae substance that rriggers the allergy symptons. Symptoms may include: wheeze, shortness of breath, sneeze.

4.You should avoid when you are on your periods.

While doing the pranayama

(bhastrika,kapalbhati) as they increase the heat which cause heavier bleeding and will also put some excessive pressure on your abdominal region.

5. Pregnanat women also avoid this pranayama. 

Pegnanat women should avoid this pranayama as forcefully contracting the abdominal muscles and harms the unborn baby. If you suffers from heart diseases, exhale really slow. You should strictly avoid the pranayama like Suyanadi pranayama suring this.

6. Improper guidance 

 Improper guidance sometimes lead to disorder of spinal cord and imbalance of many organs and body parts too. So, take advices of professinol yoga instructor.

7. You should not do this pranayama in excessive level which can cause ueasy sensetions.

8. While starting pranayama, one should know their limit and do not practice in excessive level and decide the working period. You should start with basic level of pranayama and then slowly advanced yourself into it.

Video source: Youtube | Video credits: Bharat swabhiman.

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