KA
Kapalabhati
कपालभाति
Beginnerseated
Target Muscles
diaphragmtransverse abdominisintercostals
Benefits (5)
- + Energizes the entire system
- + Cleanses respiratory tract
- + Strengthens core
- + Improves focus
- + Oxygenates the blood
Avoid If (7)
- - Pregnancy
- - High blood pressure
- - Heart conditions
- - Epilepsy
- - Hernia
- - Recent abdominal surgery
- - During menstruation
About
Kapalabhati is a pranayama/kriya technique of rapid forceful exhalations — energizing and cleansing.
Step-by-Step Instructions
1
1. Sit in Sukhasana or Padmasana.
2
2. Spine straight, shoulders relaxed.
3
3. Take a normal breath.
4
4. Exhale forcefully through the nose — snap the belly in.
5
5. Let the inhale happen passively — don't force it.
6
6. One round = 30 forceful exhales.
7
7. After round, deep inhale, hold (5 seconds).
8
8. Slowly exhale.
9
9. Do 3 rounds.
10
10. Return to normal breathing.