Sit in padmasana or sukhasana(any comfortable pose), with the head and spine straight and the hands resting on the knees in either chin or jnana mudra.
Close the eyes and relax the whole body. Inhale deeply through both nostrils, expanding the abdomen, and exhale with a forceful contraction of the abdominal muscles. Do not strain.
The next inhalation takes place by passively allowing the abdominal muscles to expand.
Inhalation should be a spontaneous or passive recoil, involving no effort.
At the end, inhale and exhale deeply.
Practice Keynotes
After the process of kapalbhati, don't rush through the observing process.
Cautions and Limitations
Those suffering from heart ailments should not attempt retention of breath.
Under no circumstance should the breath be forced. Never breathe through the mouth.
Proceed carefully and only under expert guidance. At the slightest sign of discomfort, reduce the duration of inhalation/ exhalation/retention and, if necessary, discontinue the practice.
Pranayama should never be rushed.
Person with breathing ailments must consult the suitability of pranayama with their doctor.
Contraindications
Pregnant women should do this Pranayama under a qualified yoga practitioner and should do very slow.
Those suffering from high blood pressure don't do this practice.
Person with breathing ailments must consult the suitability of pranayama with their doctor.
General Benefits
Kapalbhati purifies ida and pingala nadis, and also removes sensory distractions from the mind.
It is used to energise the mind for mental work, to remove sleepiness and to prepare the mind for meditation.
It has a similar cleansing effect on the lungs to bhastrika and is, therefore, a good practice or asthmatics and those suffering from emphysema, bronchitis and tuberculosis.
After a few months of proper preparation, it can be effective for women to use during childbirth.
It balances and strengthens the nervous system and tones the digestive organs.
For spiritual aspirants, this practice arrests thoughts and visions.