Steps For Kapalbhati Pranayama

Steps for Kapalbhati Pranayama
1. Sit on the flat floor and fold your legs. keep the spine straight and close the eyes.
2. Keep the right palm on right knee and left palm on left knee.
3. Now take a deep breath and exhale with all your force so your stomach will go deep inside.
4. When you exhale with hissing sound try to think that your disorders are coming out of your nose.
5. Do not stress on inhaling. Inhalation should not involve any effort. Inhaling will be done automatically after
each exhaling.
6. Repeat these steps for 5 minute and take rest. You can increase the time for 15 – 30 minutes.
7. Should not practice very fast. Speed of practice should be medium.
Benefits of Kapalbhati Pranayama.

1. It improves the function of the lungs and other respiratory system.
2. Improves the function of reproductive system. Cures erectile dysfunction naturally.
3. Improves the function of pancreas. Helps to produce insulin hormone naturally.
4. It removes toxins from the body and helps to clean the internal system.
5. Calms the mind and bring stability in mind.
6. Very effective in weight loss.
7. Cures breast cancer.
8. Helpful in reducing weight (Belly fat).
9. Keeps depression away and brings positive thoughts.
10. Helpful in curing respiratory diseases as asthma, allergies, and sinus.
11. Cure for constipation, acidity, diabetes, Asthma and all kinds of Respiratory troubles, sinus and even hair loss.
12. Cures kidney problems and lower down the high creatinine level.
13. Improve the function of kidneys.
Gomukhasana - Cow Head Pose
Starting Position: Sit with legs straight
Concentration: on the whole body
Breath: normal breathing
Repetitions: once to each side
Practice: Sit with the legs straight. Bend the left leg and place it over the right thigh so that the left heel touches the outer side of
the right buttock. Bend the right leg and place the right heel beside the left buttock. Both buttocks remain on the floor. >Raise the
right arm and bend it behind the head so the elbow points up. Bring the left arm behind the back from below and clasp the fingers
of both hands together. The head remains upright and straight and rests on the right forearm. Look up. >Breathing normally hold
the position. Return to the starting position.
Practice the exercise on the other side.
Benefits: Strengthens the finger joints and wrists, promotes mobility of the shoulders and hips, while strengthening muscles of
the chest and back. Improves a rounded back and sideways curvature of the spine. Facilitates deeper breathing. Stimulates kidney
function, activates the bladder and the digestive system, and also counters diabetes.
Caution: This exercise should not be practiced with injuries to the arms, hands or legs.
Paschimottanasana - Forward Bend Stretching the Back

Concentration: on the back and the Manipura Chakra
Breath: coordinated with movement, normal breathing in the position
Repetitions: 1-3 times
Practice: Sit with the legs straight. The hands rest on the thighs. >Inhaling keep the arms straight
and raise them above the head. >Exhaling, keep the back straight, bend forward from the hips as far
as possible and hold the toes. Knees remain straight. Try to bring the head forward to touch the
knees. >Breathing normally hold this position. >Inhaling bring the body upright keeping the arms
straight. >Exhaling place the hands on the thighs.
 Initially, practice the Asana three times holding each repetition briefly. After practicing this
way for some time begin to extend the practice by holding the posture for a few minutes with
normal breathing.
Benefits: Stimulates the Manipura Chakra and life energy. Increases blood supply in the back.
Stretches the muscles of the back and along the back of the legs. Activates kidney and pancreas
function and aids in achieving a slim figure
Halasana - The Plough
Starting Position: Lie on the back
Concentration: on the whole body as well as on the Vishuddhi and Manipura Chakras
Breath: coordinated with movement, normal breathing in the position
Repetitions: each variation once
Practice: Lie on the back. The arms lie beside the body with the palms facing up. >Inhaling raise the
legs, buttocks and upper body into Sarvangasana. >Exhaling, keep the legs straight and lower them
behind the head. The tips of the toes touch the floor and the chin touches the chest. >Breathing
normally hold the posture as long as comfortable. >Inhaling raise both legs up into Sarvangasana.
>Exhaling slowly return to the starting position.
Variation A (without illustration): Come into Halasana and support the back with the hands.
Variation B: Come into Halasana and hold the toes.
Benefits: Beneficial for the pancreas and digestive system and is therefore recommended for people
with diabetes. Activates the Vishuddhi Chakra and Manipura Chakra. Encourages flexibility of the back
and stretches the muscles along the back of the legs.
Caution: This Asana should not be practiced with high blood pressure or problems of the cervical
spine.
Ardha Matsyendrasana - Seated Twist

Concentration: on the twist of the spine
Breath: normal breathing
Repetitions: 1-3 times on each side
Practice: Sit with the legs straight and relax the whole body. Place the sole of the right foot flat on
the floor on the outside of the left knee. Bend the left leg and lay the left heel beside the right
buttock. Both buttocks remain on the floor. The back is upright and relaxed. >Bring the left arm to the
outside of the right knee and grasp the right ankle. Turn the upper body as far as possible to the right,
place the right arm across the back and look over the right shoulder. >Breathing normally remain for
a few minutes in this position and relax the whole body. >Slowly return to the starting position.
Practice the exercise to the other side.
 Initially, practice the Asana three times holding each repetition briefly. After practicing this
way for some time begin to extend the practice by holding the posture for a few minutes with
normal breathing.
Benefits: Promotes mobility of the spine and hips. The twist aids release of tension from the deep
layers of muscle in the back. The breath is also deepened in this position. Function of the kidneys and
pancreas is stimulated and the ability to concentrate is improved.
Caution: Do not practice this Asana if it causes pain in the knee or hips.

Steps For Kapalbhati Pranayama

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Steps for Kapalbhati Pranayama

Benefits of Kapalbhati Pranayama.

Concentration: on the whole body

Repetitions: once to each side

Practice the exercise on the other side.

Paschimottanasana - Forward Bend Stretching the Back

Concentration: on the back and the Manipura Chakra

Breath: coordinated with movement, normal breathing in the position

Breath: coordinated with movement, normal breathing in the position

Repetitions: each variation once

Variation B: Come into Halasana and hold the toes.

Ardha Matsyendrasana - Seated Twist

Concentration: on the twist of the spine

Repetitions: 1-3 times on each side

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