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Kapalabhati

    In Sanskrit, Kapal means "skull" and Bhati means "shining." This practice is a Vishama Vritti Pranayama practice, meaning unequal ratio breathing where the exhale is lengthened. This practice includes Bahir Kumbhaka, meaning external breath retention, in the second variation.

     This practice is a powerful cleaning process where the air is forcefully expelled from the lungs, removing any stagnant carbon dioxide accumulated in the lower parts of the lungs. While practicing the exhalation is forceful while the inhalation is normal. This process is repeated few rounds and is said to be a cure for many diseases. 

Practice - Variation 1

  • Sit in a Meditative Asana or a comfortable seated position.

  • Close the eyes and allow the whole body to relax.

  • Forcefully exhale bringing the belly button to the spine, constricting the diaphragm.

  • Relax the diaphragm. This allows the diaphragm to move away from the lungs, allowing for a passive inhale without effort.

  • After preforming ten forceful exhales in succession, slowly and deeply inhale and exhale. Allow the breath to return to normal.

  • This is one round.
    • Kapalabhati

    Practice - Varation 2

  • Sit in a Meditative Asana or a comfortable seated position.

  • Preform Nasagra Mudra.

  • Close the right nostril with the thumb.

  • Forcefully exhale and passively inhale through the left nostril 10 times, creating a pumping action with the abdomen alone.

  • Deeply inhale allowing the belly to expand and the chest to rise through the left nostril.

  • Close the left nostril with the ring finger and repeat the two steps above through the right nostril.

  • Bring the hand to the knee and repeat the practice with both nostrils.

    • Duration

  • Beginners should start with 2 or 3 rounds, increasing by 1 extra round every few days.

  • Practice 5 - 10 rounds.

  • If you want to practice this for longer periods, then we strongly suggest that you seek the guidance of an experienced Yoga Teacher.



    • Note

  • Remember, the rapid breathing should be from the abdomen and not from the chest while practicing the second variation of this practice.

  • The benefits will increase with the duration but do not strain.



    • Precautions with Kapalabhati

  • Do not practice if you have high blood pressure, heart issues, vertigo, epilepsy, stroke, hernia, gastric ulcer or during pregnancy.

  • Preform three to four hours after a meal.

  • If pain or dizziness is experienced then stop the practice and seek the guidance of an experienced Yoga teacher.



    • Benefits of Kapalabhati

  • Cleanses the internal organs.

  • Energizes the nervous and circulatory systems.

  • Improves metabolism.

  • Clears the Nadis meaning "energetic pathways."

  • Increases oxygen supply.

  • Promotes clarity of mind and focus.

  • Cleanses the body of all impurities.

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