Kapalbhati Pranayama {Steps And Benefits}

kapalbathiKapalbhati Pranayama is a breathing technique that exerts profound physiological effects on cardiovascular, and mind also.

Kapalbhati Pranayama needs to breathe coordination at a higher rate and thence, a higher rate of metabolism muscle activity, that made strengthening of the metabolism muscles and resulted in improvement of respiratory organ operate. In Kapalbhati Pranayama we exhale with stroke. Most important point to remember is that when you are exhaling while doing Kapalbhati Pranayama assume that all the mental and physical disorder are kicked out of your body and mind also. Keep assuming that feeling in every stroke of exhaling. It is simple and easy to do Pranayam but having a powerful effect.

The word “kapalbhati” comes from two words, Kapal and Bhati. Meaning of Kapal is skull ( in common word head, which includes all the organs under the skull too) and the meaning of Bhati is lighting, illuminating. According to Gherand Samhita Kapalbhati is the most important in the process of Shatkarma (shatkriya) and in this Samhita. There are three types of kapalbhati as follow:


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Vatakrama kapalbhati

It is a practice same as Bhastrika, which a technique of Pranayama, except that exhalation, is active whereas inhalation is passive, that is the opposite of normal breathing.

Vyutkrama kapalbhati

It follows the same as Jala neti. This process involves sniffing water through the nostrils and letting it flow down into the mouth and then spitting it out.

Sheetkrama kapalbhati

Can be thought of the reverse of Vyutkrama Kapal/Bhati, within which water is taken through the mouth so expelled through the nose. Due to the method, the organs below the skull (mainly the brain) and also the little brain are influenced in a very smart manner. Therefore the word is employed in this means.

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Steps of Kapalbhati Pranayama

  • First, sit on the Padmasana and close your eyes and keep the spine straight.
  • Now take a deep breath (inhale deeply) through your both nostrils until your lungs are full with air.
  • Now Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel some pressure in your stomach.

Kapalbhati pranayama steps

  • While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.
  • Repeat this process for 5 minutes.

Benefits of Kapalbhati Pranayama

  • It Generates heat in the system to help dissolve toxins and waste matter.
  • Adds luster and beauty to your face and you get glowing skin
  • Improves digestion, Improves the function of kidneys and liver.
  • If you are looking for reducing belly fat then try Kapalbhati
  • Daily practice of Kapalbhati can cure all general intestinal problems.
  • It helps reduce stress in the eyes, thus curing dark circles around the eyes.
  • Improves the blood circulation problem in whole body parts.
  • It also helps in regaining poise in emotions.
  • Kapalbhati triggers your abdominal region, so it’s beneficial for diabetic patients.
  • It calms your mind and rejuvenates your digestion system.
  • It also helps in the respiratory-related problem.

Important Points

Divide your Kapalbhati season into four Parts, which are given below.

  • The first part is – sitting correctly.
  • Breathe in well (Inhale)Inhale Well.
  • Breathe out rapidly with little force.
  • Last part is when you finished your Kapalbhati season relax for some time.


  • If you have acid or heat-related gastric problems, such as ulcers you should use caution with Kapalbhati Pranayama.
  • Avoid Kapalbhati in case of high blood pressure, heart disease, stroke or epilepsy.
  • Sometimes it causes dizziness and headache but not to worry, if you feel these symptoms avoid Kapalbhati for some time. Or you may feel like vomiting, dry mouth.
  • Or somewhere are not following the instructions correctly this reason also cause some body reaction. So, be careful with your practice

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Udgeeth Pranayama {Steps And Benefits}

udgeeth-pranayama steps

The Udgeeth Pranayama is most easy and common pranayama among all the 8 daily Practice Pranayama according to “Patanjali yoga sutra”. Pranayama is also known as “breathing exercises”. It is the art of conscious breathing. All it takes could be a little investment of your time on a daily basis to reap the wonderful edges that follow of Pranayama needs to supply. Udgeeth Pranayama entails primal sound reverberations to resonate and awaken the mind to its inherent, immense potential. Mind, woke up and attentive to its potential, is capable of realizing no matter it focuses on. Thus, it’s imperative to focus solely on the specified consequence throughout Pranayama follow. Udgeeth Pranayama is good to cure depression, insomnia, lack of concentration and other brain-related problems. Udgeeth Pranayama involves chanting of AUM (OM) with every exhalation – lasting to twenty seconds.

Scientific Significance of Udgeeth Pranayama

In 1998, scientists discovered that earth is unrelentingly manufacturing a sound; a hum, imperceptible to human ears however detected by seismometers. Earth is outwardly singing a tune that perpetually gifts, yet, will solely be detected by people who understand. It’s believed that Sun, furthermore as alternative planets also are singing the tune that resonates with earth’s song. So, earth’s song in impact is that the universal symphony.

Mark Morford noted that earth’s constant buzzing resonates with the divine sound of ‘AUM’. The vibrations created with the intonation of OM in Udgeeth Pranayama, so resonate with the early vibrations of the universe – connecting you to the supply – ‘The universe’ and after you area unit one with the supply, you’ll be able to evoke no matter your heart needs and it’d lean. Start your day with doing two minutes of Udgeeth Pranayama to obtain excellent health. 1 repetition takes anyplace from one5-20 seconds: so, 6-8 repetitions square measure sensible to start out with a higher limit on Udgeeth Pranayama is outlined solely by your physical limitations and on the market time. Ancient Indian saints were illustrious to follow Bhramari pranayama and Udgeeth Pranayama for up to eighteen hours every.

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Steps of Udgeeth Pranayama

  • Sit on the Padmasana and Close your eyes, Your spine should be straight.
  • Breathe deeply through your nose till diaphragm is full with air, and exhale.

udgeeth-pranayama step

  • While exhaling chant the word, Om.
  • Make sure to keep the sound of “O” long and the “M” short (OOOOOOOOm). Udgeeth Pranayama is very simplest pranayama among to all pranayama. Repeat this 3 to five (or 5 minutes if you have time).

Benefits of Udgeeth Pranayama

  • Udgeeth Pranayama calms the mind and brings stability.
  • This breathing technique also relieves tension, anger and anxiety.
  • Udgeeth Pranayama is the Excellent breathing exercises for meditation.
  • Effective againsthypertension.
  • Udgeeth Pranayama cures problems related to sleep (Insomnia) and bad dreams.
  • Control the high blood pressureand cure it.
  • Cures the problems related to the nervous system.
  • It Improve memory power.


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Anulom-Vilom Pranayama {Steps And Benefits}

anulom vilom steps

Anulom Vilom Pranayama (अनुलोम प्राणायाम) is one of several Pranayama or breathing exercise used in the practice of Hatha yoga. At first, you have to understand the meaning of Anuloma and Viloma.In this, the first word Anu roughly translates as with and word Loma means hair implying “with the grain” or “natural”. And the meaning of  Viloma is “against the grain.” Anuloma is opposite to Viloma. It is very helpful in respiratory-related diseases like Asthma. Anulom Vilom Pranayama is the best way of balancing the Tri dosas in our body. Our body gets ill when Tri dosas are not in balancing position. Vaat, Pitta, Kaffa knows as Tri dosas, Tri means “three” and the meaning of dosas is impurities. All these are present in the body of every people. If one of them is an imbalance that we suffer from different diseases. All three are the cause of all diseases. So it’s important to balance these tri dosas. If you really want to balance these Tri dosas than do Anulom Vilom pranayama regularly. It is the simplest and best way for this.

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Steps of Anulom Vilom Pranayama

  • Anulom Vilom Pranayama is very easy to do, first of all, close your eyes and sit in Padmasana and rest your hands on your knees.
  • Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air.

anulom vilom step

  • Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale.
  • When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove thumb from the right nostril then exhale. Repeat this process for 5 minutes.
  • Be focused and concentrate on your breathing.

Benefits of Anulom Vilom Pranayama

  • Helps to cure mental problems like Depression, Anxiety, stress, Tension etc.
  • Most beneficial for breathing related problems like (Bronchitis, Asthma) etc.
  • Improve the working of lungs.
  • Best breathing technique for boosting your memory (Makes your brain sharper).
  • Improves your immune system, so it cures general issues like a cough & cold.
  • Without any doubt, Anulom Vilom is the most suitable Pranayama for all.
  • Alternate nostril breathing is an ideal breathing technique for maintaining your heart healthy.

nadishodhan pranayama

Anulom Vilom Pranayama is the ideal Pranayama for a healthy heart. Anulom Vilom Pranayama is also known as Nadi Shodhana pranayama (alternate nostril breathing). Nadi Shodhana is the next level of Anulom Vilom. In Anulom Vilom Pranayama we inhale and exhale, but in Nadi Shodhana pranayama we hold (kumbhaka or retention) our breath for a second or minute than exhale.


Steps of Nadi Shodhana Pranayama (next level of Anulom Vilom Pranayama)

  • Sit in the Padmasana (lotus pose) close your eyes. Your spine should be erect.
  • Then inhale through your left nostril, while inhaling close your right nostril with your right thumb.
  • When you feel your lungs are full of air then close left nostril by the ring and middle finger, and your right nostril should also close.


  • Hold the breath for a minute or as much as you can, then exhale through the right nostril. After that inhale through the right nostril and close the left nostril by your left thumb, as you inhale completely just close your right nostril with thumb and left nostril by the ring and middle finger.
  • Hold your breath (retention) for a minute than exhale by your left nostril.
  • Once a cycle is complete, repeat the cycle for 3 or five minutes.

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Benefits of Nadi Shodhana Pranayama

  • The benefits of Nadi Shodhana Pranayama is Same as the benefits of Anulom Vilom Pranayama.
  • Don’t get confused in Anulom Vilom and Nadi Shodhana Pranayama.
  • Both are same but in Nadi Shodhana we hold our breath that’s it.
  • Another name of Anulom Vilom Pranayama is Nadi Shodhana. First of all, you have to practice Anulom Vilom Pranayama when you are perfect then you’ll go for next level of Anulom Vilom Pranayama (Nadi Shodhana).
  • Nadi Shodhana Pranayama is best for balancing the level of Tri – Dosas in our body.

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Important Points: –

  • Try to Perform Pranayama in the morning with empty stomach. If you haven’t enough time in the morning then do it in the evening but keep several hours gap in between your meals and Pranayama.
  • Throughout the practice, assume that you all your impurities is come out with exhale. With every inhalation wonder that your mind is getting some positivity and your body is more energetic than before.
  • When you are trying to do Nadi Shodhana note that inhalation, retention, and exhalation are all in equal duration which is called Sama vrtti and this is for beginners.
  • People who are more advanced may try Visama vrtti or uneven breath, by using the ratio such as 1:4:2. (1 beat inhale, 4 beat retention, and a 2 beat exhale.

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