Kapalabhati pranayama is an advanced yoga breathing technique that involves short, powerful exhales and gentle inhales to purify and refresh the body and mind. The document provides instructions for performing Kapalabhati, noting precautions for certain individuals and conditions. Benefits include cleansing the respiratory system, increasing metabolism and energy, and calming the mind. The technique is done in rounds of 20 breaths while seated comfortably with an engaged core.

1. Kapalabhati Pranayama
(Skull Purification)
Yoga with Meridian for Self-Healing

2. Precautions
Kapalabhati is an advanced technique , so you should be comfortable with other basic breathing
techniques, such as Ujjayi pranayama (ocean breath), before attempting.
Women who are pregnant, have just given birth, or are menstruating should avoid practicing Kapalbhati.
People who are on an artificial pacemaker, have had recent abdominal surgery, or who are suffering
from epilepsy or hernia should also avoid practicing this breathing technique.
People with high blood pressure, heart conditions, asthma, emphysema, or any other respiratory
condition should use caution when practicing Kapalabhati and seek the guidance of a professional
yoga teacher.

3. Kapalabhati Pranayama
Kapalabhati —(kah-pah-luh-BAH-tee) — is a yogic
breathing technique that consists of short, powerful
exhales and gentle inhales. This technique
internally cleanses and tones the respiratory
system of toxins while purifying, rejuvenating, and
refreshing the body and mind.
Kapalabhati brings out your natural glow. As you
practice, you can imagine the inside of your skull
being filled with light. Always practice this
technique on an empty stomach.

4. Benefits
-Clears the nadis (subtle energy channels) as well as the sinuses, lungs, and respiratory system of
allergens
- Invigorates and warms the system
- Increases metabolism, reduces weight, and tones the abdominals
- Improves digestion and nutrient absorption
- Improves circulation
- Calms and uplifts the mind
- Increases oxygen supply in the body, which energizes the nervous system and rejuvenates brain cells

5. Instructions
1. Sit in a comfortable position with your spine straight. Place your hands on your
knees, palms facing the sky. You may choose to sit on a chair with feet flat on the
floor in Virasana Pose (sitting on your heels with knees bent and shins tucked
beneath the thighs)
2. Take a deep breath in.
3. As you exhale, contract your lower belly, forcing the breath out in a short burst.
Tip: You may keep a hand on your stomach to feel your abdominal muscles
contract.

6. Instructions
5. Take 20 such breaths to complete one round of Kapalbhati pranayama.
6. After completing one round, relax with your eyes closed and observe the
sensations in your body.
7. Do two more rounds to complete your practice.
Note: The exhale in Kapalbhati is active and forceful. Don't focus too much on the
inhale. The moment you relax your abdominal muscles, inhale will happen
naturally. Just keep your awareness on breathing