Kapalbhati Kriya In Vajrasana

By Dr Rita Khanna

Kapalbhati Kriya In Vajrasana”Kapal” is a Sanskrit word; it means forehead / skull and “Bhati” means shine / light. Thus, Kapalbhati means an exercise that makes the skull shine. It also means that Kapalbhati is the practice, which brings a state of light and clarity to the frontal region of the brain with the inner radiance. In this Pranayama, complete attention is given to exhalation only and hardly any effort is applied to inhalation. Inhalation is mild, slow and longer than the exhalation. Quick exhalation and natural inhalation follows each other. Kapalabhati should be practiced on an empty stomach or three to four hours after a meal.

Kapalbhati Pranayama

First, lie down in Shavasana. Take a few deep breaths consciously. See that the diaphragm is moving properly. Make sure the body and mind are relaxed. Then sit up in Vajrasana with cushion under the folded legs and hands on the knees. After taking a comfortable sitting position, start Kapalbhati Pranayama.


Inhale slowly and comfortably, relaxing the abdomen allowing the air to return gently to the lungs. At the end of each inhalation, exhale rapidly and forcefully through the nostrils by contracting the abdominal muscles quickly with a backward push causing the diaphragm to rise and force the air out of the lungs. This completes one cycle of Kapalabhati exercise.

Neck Movements

In this Kapalbhati Pranayama, instead of keeping the head & neck straight, move the neck from one side to the other as we do in neck exercise. First look straight & exhale forcefully, then move your neck to right shoulder & do one stroke, then bring the neck to the center & do the stroke, then to the left side & do the same, then again to the centre & so on. In this way, we can control the speed of the Pranayama & maintain the correct breathing pattern. While moving the neck with each stroke, we do not get tired because we get time to relax the stomach in between the neck movements & breathing is also happening rhythmically. This type of Pranayama is very good for beginners.

Guidlines For Beginners

First Week

Do Kapalbhati Pranayama for one minute or less than 1 minute followed by 4 minutes rest in Shavasana. Total time is 5 minutes. This cycle can be repeated 10 to 12 times or it depends on the person”s stamina.

Second To Sixth Week

Every week add 15 seconds for Pranayama & decrease that much time for rest. But total time should remain 5 minutes.

Seventh To Ninth Week

Do 3 minutes Pranayama and 2 minutes rest.

Tenth To Eleventh Week

Do 3 ½ minutes exercise and 1½ minutes rest.

Twelth Week

Do 4 minutes exercise and 1-minute rest.

Thirteenth Week

Do 5 minutes Pranayama. Then lie down in Shavasana for 10 minutes or so


This Kriya washes out the carbon dioxide & purifies the blood. It removes toxins from the body, cleans the nasal passages and removes bronchial congestion. It is a highly energizing abdominal breathing exercise, which stimulates the abdominal organs. Since we are using the neck in this Kriya, it means we are relaxing the neck & getting all the benefits of the neck exercise.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into his discipline over two decades ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh.

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients.

At present, Dr. Rita Khanna is teaching Yoga in Secunderabad. She has been treating and curing various diseases and disorders through Yoga, Diet and Naturopathy and has been achieving tremendous satisfaction in disseminating this virtue.

Acts of Kindness Benefit Everyone

By Dr. Paul Jerard, E-RYT 500

Acts of Kindness Benefit EveryoneDo you really want to be happy? Everyone says, “Yes,” but the path to happiness can be a challenging journey. The gateway to happiness is giving to others. Think about this: “If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” – The Dalai Lama

Some of us may feel that if we give too much, our generosity will be taken advantage of by others. This is true, and a few very selfish individuals can possibly perceive your good intentions as weakness.

However, people who seek to take advantage are in the minority. To quote Gandhi, “We must be the change we wish to see in the world.” Think about it – change has to start somewhere, so why not start with you and me right now?

You can donate anything randomly, without seeking reward, and anonymously, without telling anyone. This is good for you, the universe, and those who receive your acts of kindness. Every time you give, you will receive – even, if you are not looking for a reward.

Try it, and you will see, what some call, “Karma,” the law of cause and effect. It works like this: For every action, there is a reaction. Let”s make sure the reactions to our actions are good ones.

Danny Thomas said, “All of us are born for a reason, but all of us don’t discover why. Success in life has nothing to do with what you gain in life or accomplish for yourself. It’s what you do for others.”

Share everything and you will achieve a legacy of kindness. Share nothing and people will do their best to forget you. When my life is over, I will only leave memories, in the minds of others, and I want them all to be good ones.

So, how much should you give? It can start with, “heartfelt” kind words, a note, a card, or a flower. You will find that your gifts or donations won”t make you poor. As a result of this, you will see most people, naturally, return kindness to you.

You should also take the time to be polite to all of the people who perform services for you, every day. Many people do not bother to say hello to the maid, janitor, parking attendant, or service clerk.

Once you do, you may even learn their name, and you would be surprised how many of them will go out of their way to give you good service, just by addressing them by their first name.

If you establish sincerity and trust, wherever you go, you will be loved by most people. It is really that simple? Please be aware that not everyone will love us for who we are.

It can be a challenge to establish a peaceful relationship with a person who seeks to discourage, frighten, and intimidate others. There is no exact formula for establishing harmony with one who constantly seeks to take advantage of every relationship. However, you cannot allow a difficult person to rob you of happiness.

© Copyright 2009 – Paul Jerard / Aura Publications