Welcome to tutorial 5 on Kapalabhati,
Skull or Forehead Shining.
Kapalabhati is one of the four purification methods that was taught by Baba Haridass based on the ancient text of the Hatha Yoga Pradipika and the Garanda Samhita.
The practice was passed down to me by his students during my yoga teacher training at Mt.
Mudhana Institute,
And it is my intention to teach this method in the same way that I was instructed.
Kapala means skull or forehead area,
And bhati means shining or churning like churning milk.
This breath involves mildly forced exhalations followed by reflexive inhales in a rhythmic fashion.
As always,
The best way to learn is to practice.
I will walk through the steps first,
And then we'll practice together.
Find a comfortable seat.
Exhale completely and inhale naturally.
Begin a series of short,
Mildly forced exhalations followed by reflexive inhales in a rhythmic fashion,
Like this.
30-50 exhalations complete one round.
There are some contraindications for this breathing method.
If you have uncontrolled high blood pressure,
As in you're not taking medication,
Heart or lung problems,
Eye problems such as a detached retina or glaucoma,
You should not perform kapalabhati.
If you have an ulcer or acid reflux disease,
You can try this practice gently and monitor how it affects you.
Let's practice 5 rounds with 30 breaths for each round.
I will guide you through the first two,
And then you'll do three on your own.
Find a comfortable seat.
Head,
Neck and back tall but relaxed.
Exhale completely.
Take a natural inhale.
Now start short,
Slightly forced exhalations with natural reflexive inhales in between in a rhythmic fashion,
Like this.
You can continue once you complete 30 breaths.
Take a catch breath before starting your next round.
When you're ready,
Exhale completely,
Take a natural inhale and start your series of exhalations again,
Counting to 30 at a pace that works for you.
When you finish this round,
Take a moment if you need before you start again.
I'll remain silent as you do 3 more rounds of 30 at your own pace.
You can continue once you complete 30 breaths.
Take a catch breath before starting your next round.
You can continue once you complete 30 breaths.
Take a catch breath before starting your next round.
Once you've completed your 5 rounds,
Return to your natural breath and I'll give you a moment to reflect and experience the effects of your practice.
While doing this practice,
The chest,
Shoulders and abdomen should remain relatively still.
The exhalation should not cause any forceful muscle contractions or body bouncing.
Remember to inhale between the exhalations,
You're not just breathing out.
Keep the breaths rhythmic and at a pace that is comfortable for you.
Your pace might be here,
Or here.
Once you get more familiar with the mechanics of this breathing method,
You can increase the pace and number of breaths starting with 30-50 per round and then working up to 100 or even 150 breaths per minute.
2-3 rounds in the beginning are good practice.
Concentration during Kapalabhati is on your third eye chakra or Agnya chakra,
Visualizing a rhythmic tapping there like a metronome.
Let's practice another 3 rounds with 30 breaths each.
I will guide you through the first round and then you'll do 2 on your own.
Remember,
Pick a pace that is comfortable for you.
Sit comfortably,
Head,
Neck and back tall but relaxed.
Exhale completely and take a natural inhale.
Start your series of exhalations again,
Counting to 30.
Once you complete your 30 breaths,
Take a catch breath before starting your next round.
I'll remain silent as you do 2 more rounds of 30 at your own pace.
Once you've completed your 3 rounds,
Return to your natural breath and I'll give you a moment to reflect and experience the effects of your practice.
Benefits and effects Kapalabhati purifies udana vayu,
Rising air,
And the head area and brings energy to that region,
Hence the name skull shining.
It reduces mucus in the head and sinuses,
It has a slightly heating effect,
And calms the mind and the breath.
Thank you for joining me for this tutorial on the second of the 4 purifications,
Kapalabhati.
I look forward to welcoming you in tutorial 6 on Agnisar Doti,
Firewash.
