Yoga Breathing Techniques -Kapaalbhati
Pranayama Techniques:
Kapaalbhati (skull shining breath):
This is a rapid, diaphragmatic breathing technique that consists of short, quick, forced exhalations. It is called the Skull Shining Breath because it cleans the nadis in the skull and enhances the complexion. This technique oxygenates the entire system and increases energy and vitality. It’s a great technique to use if you are feeling tired and you’ve got to keep working and concentrating. It’s really useful for blowing the cobwebs away and helping you stay alert.
- Sit comfortably with the spine erect and the shoulders down. Close the eyes.
- To begin with, place a hand on the belly. Exhale completely.
- Take a half breath expanding the belly only.
- Snapping the belly in make a quick, forced exhalation.
- As the belly relaxes air is automatically drawn in.
– Make sure the shoulders keep still and the face is relaxed.
– Don’t strain. If your exhalations are quite loud you are probably using too much force.
– To make sure you are not reverse breathing, place a hand on the belly. Make sure the belly is coming in as the breath comes out.
– If you find this difficult, slow down the technique. You may find it useful to gently push the belly in as you exhale.
– Make sure you take an inhalation after each exhalation. Some people keep repeating short exhalations only, eventually running out of breath. If you still have difficulty getting the rhythm right, try lying on your back. You can imagine you are trying to blow a fly off the tip of the nose. The snapping in of the abdomen is what happens naturally when you sneeze, cough or laugh.
– Begin with three rounds of 10-15 breaths. With the last exhalation of each round, exhale completely and then take a deep three-part breath in and out with control. when you feel ready, begin the next round. Stick with three rounds but you can gradually increase the number of breaths in each round.
– If you feel dizzy or light-headed, stop. Return the breath to normal.
– Do not practice this during menstruation or pregnancy.
