 (kah-pah-lah-BAH-tee)
kapala = skull
bhati = light (implying perception, knowledge)
Step by Step
Kapalabhati consists of alternating short, explosive
exhales and slightly longer, passive inhales. Exhales
are generated by powerful contractions of the lower
belly (between the pubis and navel), which push air
out of the lungs. Inhales are responses to the release
of this contraction, which sucks air back into the
lungs.
Focus on your lower belly. Many beginners aren't
able to isolate and contract this area. If needed,
cup one hand lightly in the other and press them gently
against your lower belly.
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 "rebounds"
to suck air into your lungs. Pace yourself slowly
at first. Repeat eight to 10 times at about one exhale-inhale
cycle every second or two.
As you become more adept at contracting/releasing
your lower belly, you can increase your pace to about
two exhale-inhale cycles every second. Imagine the
exhale sweeping out or "brightening" the
inner lining of your skull.
Do 25 to 30 cycles at first. Gradually increase
the number of cycles you do each practice to 100 or
more.
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