Kapalabati

CLEANSING BREATH

Sthiti: Dandasana
Sit in any meditative posture.
Keep your spine and neck erect perfectly vertical to the  ground.
Close the eyes and collapse the shoulders.
Relax the whole body completely.

Practice
Practice rapid breathing with active and forceful exhalation and passive inhalation.
During each exhalation, blast out the air by vigorous flapping movements of the abdomen
in quick succession. 

Inhale passively by relaxing the abdominal muscles at the end of each exhalation.
Repeat the exhalation as quickly as possible at the rate of 60 strokes per minute.
At the end of one minute, stop the practice.

Now observe an automatic suspension of breath.  In fact, there will be no urge for breathing for a few seconds.

Simultaneously the mind may experience a deep state of  silence.  Enjoy this state of deep rest and freshness

Wait until the breathing  comes back to normal

Note
* Throughout the entire practice the spine must be kept erect without any movement of the trunk, neck or the face. 
* It is important to learn to allow the inhalation to happen automatically by relaxing the abdominal muscles at the end of each quick exhalation.
* Kapalabhati can be practiced through alternate nostrils by alternately closing the right and left nostrils in Násika mudrá.    
* In the beginning it may not be possible to practice continuously at the rate of  60 strokes per minute. Therefore, one can start at the rate of  10 to 20 strokes per minute
* And repeat it 2 to 3 rounds with normal breathing intervals of a few seconds. With regular daily practice you can increase the speed to 60-120 strokes per minute.
* Persons with high BP, heart problems, vertigo, epilepsy, hernia,  slip disc and spondylosis  should avoid this practice.  Women during menses and later months of pregnancy should also avoid this practice.

Benefits          
Physical:
 Brain cells are envigorated.  It brings brightness to the face  with regular practice .  It  balances and strengthens the nervous system.     It removes the drowsiness from the body.

Therapeutic:
 It provides a nice massage to all the abdominal organs.  People with digestive problems   are highly benefited.  It cleanses the lungs and also the entire respiratory   tract. It  is good for asthmatics and for other  respiratory  disorders

Spiritual:
It removes the distractions of the mind and prepares it for meditation.  The practitioner achieves a state of Kevala Kumbhaka, i.e. automatic cessation of breath.

Limitations
Practice of Kapalabhati is to be avoided in case of  moderate and severe High Blood Pressure   Ischemic Heart Disease, Vertigo,   Epilepsy,   Hernia, Gastric Ulcer,  Slip Disc  and  Spondylosis.   Women during menses and advanced stage of pregnancy should avoid.