In the serene realm of yoga, where breath is revered as life’s vital force,
pranayama takes center stage. Among the numerous pranayama techniques,
Kapalbhati shatkarma and Kapalbhati Pranayama emerge as dynamic practices
that cleanse the body and invigorate the mind. While their names might sound
alike, these techniques harbor distinct characteristics, each offering unique
benefits and impacts on one’s well-being. In this exploration, we delve into the
nuances of both, uncovering the differences and insights they bring to the
yogic journey. Although it is essential to know that technically, kapalbhati does
not fulfill the requirement to be called pranayama because its practice does not
involve the part of retaining breath (kumbhaka), considering the benefits of this
practice, it has also been added to the category of pranayama later by gurus
Etymology & Origin: The word Kapalbhati is made up of two Sanskrit words:
Kapa, meaning “skull”, and Bhati, meaning “shining, illuminating”. It is called
Kapalbhati because it is believed to cleanse and purify the skull and the brain.
Kapalbhati is thought to have originated in ancient India. The earliest known
mention of Kapalbhati is in the Gheranda Samhita, a 17th-century hatha yoga
text. The Gheranda Samhita describes Kapalbhati as a powerful technique for
cleansing the body and mind
Kapalbhati Pranayama: An Overview
Kapalbhati Pranayama, often called the “Skull Shining Breath,” is a vigorous
breathing technique designed to cleanse and invigorate the body. Through its
forceful exhalations and passive inhalations, Kapalbhati stimulates the
abdominal organs and aids in eliminating toxins
How to do it
- Sit in a comfortable meditative position with your spine erect.
- Close your eyes and relax your body.
- Place your hands should be resting on the knees in jnana mudra.
- Take a deep breath through your nose.
- As you exhale, forcefully contract your abdominal muscles and expel all the air from your lungs using 10 rapid breaths.
- As you relax your abdominal muscles, inhalation will happen naturally.
- Round one is complete.
- Repeat this up to 5-10 rounds.
- At the end of the practice, take a few deep breaths and relax.
Important Note :
- The rapid breathing should be from the abdomen; the shoulders and face should remain relaxed.
- Beginners can take a few free breaths in between rounds.
- The number of rounds should be increased slowly from its initial count of 10 to 50.
- It should only be practiced on an empty stomach.
- If dizziness occurs, stop the practice and sit quietly for some time. Practice with more awareness and less force.
Benefits :
- Improves digestion: Kapalbhati can help to improve digestion by stimulating the digestive juices and increasing peristalsis, the movement of food through the digestive tract.
- Relieves stress and anxiety: Kapalbhati can help to reduce stress and anxiety by stimulating the vagus nerve, which is a major nerve that connects the brain to the body.
- Boosts energy: Kapalbhati can help to boost energy levels by increasing oxygen intake and stimulating the metabolism.
- Improves respiratory function: Kapalbhati can help to improve respiratory function by clearing the airways and increasing lung capacity.
- Reduces toxins: Kapalbhati can help to reduce toxins from the body by stimulating the lymphatic system and increasing circulation.
- Improves skin health: Kapalbhati can help to improve skin health by increasing blood circulation and removing toxins from the body. It can help reduce or prevent acne, can help clear the pores of the skin, and give your face an illuminating glow.
- Reduces headaches: Kapalbhati can help relieve headaches by increasing blood circulation to the brain and stimulating the production of endorphins, which have pain-relieving effects.
- Improves hair health: Kapalbhati can help enhance hair quality by improving blood circulation into the scalp. It can also help with premature greying of hair.
- Strengthens the abdominal muscles: Kapalbhati can help to strengthen the abdominal muscles by contracting and relaxing them repeatedly.
- Improves focus and concentration: Kapalbhati can help to improve focus and concentration by stimulating the brain and increasing oxygen intake.
Contra-indications:
Kapalbhati should not be practiced if a person suffers from the following problems.
- High blood pressure: Kapalbhati can raise blood pressure, so it is not recommended for people with high blood pressure.
- Heart disease: Kapalbhati can strain the heart, so it is not recommended for people with heart disease.
- Glaucoma: Kapalbhati can increase eye pressure, so it is not recommended for people with glaucoma.
- Pregnancy: Kapalbhati can stimulate the uterus, so it is not recommended for pregnant women.
- Menstruation: Kapalbhati can increase bleeding, so it is not recommended for menstruating women.
- Head injury: Kapalbhati can increase intracranial pressure, so it is not recommended for people with a head injury.
- Recent surgery: Kapalbhati can increase bleeding, so it is not recommended for people who have recently had surgery.
- Stomach ulcers: Kapalbhati can irritate the stomach lining, so it is not recommended for people with stomach ulcers.
- Hiatal hernia: Kapalbhati can push the stomach up into the chest, so it is not recommended for people with a hiatal hernia.
Kapalbhati Shatkarma : A Dynamic Purification Process
Distinct from Kapalbhati Pranayama, Kapalbhati, also known as Kapal Randhra
Dhauti, is a cleansing technique that focuses on the purification of the frontal
sinuses and nasal passages. This practice involves forcefully expelling water
through the nostrils to cleanse the nasal passages and promote respiratory
health. Kapalbhati offers relief from sinus congestion, allergies, and respiratory
discomfort. Beyond its physiological benefits, Kapalbhati’s cleansing process is
also thought to have a soothing effect on the mind, alleviating mental
congestion and promoting mental clarity.
Type of Kapalbhati Shatkarma:
There are three types of kapalbhati shatkarmas
1: Vatkrama (Air Cleansing): The practice is the same as kapalbhati
pranayama. Look at the steps above.
2: Vyutkarma (Sinus Cleansing) :
1. Fill the bowl with filtered warm water and add the salt to the ratio of
One teaspoon per half-litre.
2. Stand comfortably and bend over the bowl.
3. Scoop the water in the palm of your hand and sniff through the nose.
4. Let the water flow down to the mouth and then spit it.
5. Repeat this process 5 to 10 times.
6. Dry the nostril using forceful exhalation, close one nostril each time,
then perform through both nostrils open.
7. Bend forward so your trunk is in a horizontal position.
8. Repeat the same process (point 6)as above, but tilt your head to the
right and close the right nostril; repeat again, tilt your head to the left
and close the left nostril.
9. Finally, repeat the same process, but your head remains centered.
3: Sheetkrama (Mucous Cleansing): In this practice, we do the opposite of
vyutkrama. During this practice, we take a mouthful of saline water, push it up
, and expel it through the nose instead of swallowing it. And then dry the nose.
Important Notes :
- Vyutkrama and Sheetkrama kapalbhati may be performed at any time of the day except after meals.
- Before attempting vyutkrama and sheetkrama, a person should be proficient in the practice of jal neti.
Benefits: Vyutkrama and Sheetkrama kapalbhati remove the mucus from the
sinuses and help relax the facial muscles and nerves.
Contra-indication: People who experience frequent nasal bleeding should not
perform these practices.
The Key Differences
The primary distinction between Kapalbhati Pranayama and Kapalbhati
shatkarma lies in their intended targets and techniques. Kapalbhati Pranayama
emphasizes breath control and abdominal engagement, focusing on cleansing
the respiratory and digestive systems. On the other hand, Kapalbhati shatkarma
zeroes in on nasal passages and sinuses through the infusion of water,
providing direct relief from congestion and enhancing respiratory function.
While both practices contribute to overall well-being, their specialized effects
address different aspects of the body.
Incorporating Both Practices
The beauty of yoga lies in its holistic approach to wellness. Incorporating both
Kapalbhati shatkarma and Kapalbhati Pranayama into your practice can yield a
harmonious blend of benefits. Begin your routine with Kapalbhati shatkarma to
cleanse and refresh your nasal passages, followed by kapalbhati pranayama to
stimulate abdominal organs and boost energy levels to promote optimal
respiratory function. This combination detoxifies the body and uplifts the mind,
leaving you with a sense of clarity and rejuvenation.
Conclusion: A Balanced Union
In the grand tapestry of yoga, Kapalbhati shatkarma and Kapalbhati Pranayama
are threads woven with distinct purposes. While Kapalbhati Pranayama purifies
the body’s internal systems and revitalizes the mind, Kapalbhati shatkarma
offers targeted relief to the nasal passages and sinuses. By embracing the
unique attributes of each practice and incorporating them thoughtfully into
your routine, you can nurture a balanced union of physical and mental well-being. As you delve deeper into these pranayama techniques, you embark on a
journey of self-discovery and vitality guided by the wisdom of the breath.
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