Skull Shining Breath — Kapalabhati Pranayama

Kapalabhati is a form of pranayama which consists of short bursts of forceful exhales and slightly longer, passive inhales. Exhalations are generated by powerful contractions of the lower abdomen (between the pubis and navel), which push air out of the lungs. Inhalations are responses to the release of this contraction, which draws air back into the lungs.

1. Begin by sitting in a comfortable position. You may prefer to sit on a chair, on a cushion, on the floor, or on a yoga mat. As in all pranayama techniques, start slowly then build on the practice. Route your sitting bones down towards the earth, lengthen the spine and relax your shoulders. Make sure you head is in a neutral and relaxed position, with the ears aligned over the shoulders, which are aligned over the chest and the chest aligned over the hips.

2. Focusing on your lower abdomen. Many beginners aren't able to isolate and contract this area, (drawing the navel towards the spine). If required, place both your hands, either placed palm faced down or clenched gently, below your navel. Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly ‘recoils' to suck air into your lungs. Start slowly at the beginning. Repeat eight to ten times at about one exhale-inhale cycle every second or two.

3.As you become more comfortable at contracting/releasing your lower abdomen, feel free to increase your pace to about two exhale-inhale cycles every second. Imagine during every exhalation that one is ‘shinning' light in the inner lining of the skull. Thus cleansing the mind, body and soul.

4. Carry out 25 to 30 cycles at first. Gradually increase the number of cycles so you do each practice to 100 or more.

Benefits

Helps to strengthen abdominal muscles and to improve alertness and concentration.

Contraindications

Avoid if you have had recent abdominal or pelvic surgery. It's good to practice Kapalabhati in the morning on an empty stomach, to prevent any regurgitation.