Kapalbhati Pranayama: How to do it,Steps,Benefits and Precaution - MergeZone

Kapalbhati Pranayama

What is the Kapalbhati Pranayam?

Kapalbhati Pranayama a very powerful breathing technique that not just helps you lose weight but also brings your entire body into a perfect balance. This breathing technique is an intermediate to advanced breathing technique that strengthens your chest, cleans your abdominal organs and energizes your nervous systems. This Kapalbhati Pranayama is also called Skull Shining breathing technique.

Long long day ago, a set of breathing techniques were devised to help the people to maintain their overall helth in a good condition. It is called the yogic breathing technique, and it is an important aspect of yoga. Kapalbhati is one among them, and it has been keeping people healthy and pure since ages.

It is a very technical breathing technique and comes with a variety of benefits. It is a ‘shat’ kriya technique that helps us to getout toxic air from your entire body.


Kapal = forehead; bhati = shining; pranayama = breathing technique. Kapalbhati is a Sanskrit word which means forehead shining breathing exercise. 

Benefits of Kapalbhati Pranayama (Kriya):

Kapalbhati is too beneficial for Physical, Mental, and also Spiritual fitness. Some of the major benefits of Kapalbhati are described below

  • Prepares You For Advanced Pranayama

One of the main reasons to practice Kapalbhati is the preparation of advanced level pranayama in the future. The continuous and daily session of Kapalbhati before any kind of slow breathing pranayama like Nadi Shodhana will help you to increase and control your Breathe retention more easily. As your cells will be pumped up fully with oxygen it needs less air for inhaling and there will be no hurry.

Because of the forceful exhalations through the nose, it also helps to clear the nostrils which are a good thing before an alternate nostril breathing session.

  • Oxygenates “Dead Space” In The Lungs

There are very less breathing techniques in which all of the air in the lungs is fully exchanged. In many cases when we breathe inefficiently some stale air will still remain at the very bottom of our lungs.The forced and deep exhalation practiced in Kapalbhati reduces the CO2 level in our body and increase the O2.

But according to AndrĂ© van Lysebeth(Belgian Yoga Instructor and Author), the deep, forced and rapid exhalation practice in Kapalbhati provides us a “Complete Cleansing Of The Lungs”. He also added that “Pranayama The Energetics of Breath”, he states this is a good preventative measure against tuberculosis.

  • Weight Loss

Kapalbhati is often prescribed by many Ayurvedic doctors for Weight Loss and excess fat around the waist area. And the reason is many doctors think that overweight is a symptom of Kapha and kapalbhati is great and beneficial pranayama to reduce the Kapha level in our body.

Many techniques and tricks of Kapalbhati help to stretch the muscles of the upper body and shape your body by contracting your stomach and releasing your breath. In a study of 8 weeks with 60 overweight people practiced Kapalbhati and they lose their weight in a good shape.

  • Improves DigestionAnd Blood Circulation

Practice of Kapalbhati improves your blood circulation by opening the blockages to channelize your energy flow. The chakras are known to align themselves, by reducing concentrated pain on the joints, and by opening the seal for natural energy to transfer. The human organs get rid of the toxins and become a better functioning aid that protects the body from any internal damages. This gives a boost to the digestive system with a simultaneous increase in metabolism.

Make sure during the practice your stomach is empty and it is recommended to practice every kind of yogic breathing empty stomach especially every Kriyas like Kapalbhati.

  • Strengthens Mula Bandha

When you practice this technique effectively with the strokes very low down in the abdomen, you will automatically use Mula Bandha to generate more force.

This pulsing of Mula Bandha will strengthen the pelvic floor muscles and greatly improve your connection to them. This will help you in your asana practice, your pranayama exercises, and also will prevent you from accidentally weeing yourself in public. You’re welcome.

  • Reduces Kapha Dosha

In Ayurveda, the sister science of Yoga, there are Three fundamental “Doshas” in total. The first one is “Vata”, the second one is “Pitta” and the last one is “Kapha”. And the aim or the goal is simply to have a balance between these three, but most of us have an imbalanced constitution which leads us to an unhealthy life and illness.

Some Kapha related diseases and symptoms are Lethargy, Obesity, and Excess Phlegm. These Kapha related diseases and symptoms in our body can be improved and reduced by the daily practice of Kapalbhati as it reduces excess Kapha in a great way.

  • Increases Pitta Dosha

After a few seconds of practice, you can feel the heat of Kapalbhati strongly yourself. In terms of Ayurveda, it is known as the increase of Pitta, in simple terms the metabolic fire.

This is good and as well as bad for many people. People who have already excess pitta, for the practice of this pranayama will be detrimental to their health. And Pitta increases naturally in summer times so it is advised not to practice in hot weather and extremely hot country.

But pitta is important for yogis. When purified through various yogic techniques, pitta converts into Agni, which powers Kundalini energy which is the goal of most yogic practices. So it’s good to have lots of pittas, as long as you are also practicing other yogic techniques to convert it into Agni.

  • Activates Manipura Chakra

The Manipura chakra is located at the level of the navel, back towards the spine. After your mastery in Kapalabhati, your lower tibialis anterior muscle will strike the Manipura chakra like a knell and will activate all of its qualities. This will also help you to increase the power and precision of your Kapalabhati.

So the benefits of activating Manipura Chakra also known as the power chakra allow you to express your pov, so once you have a well-balanced Manipura, you can present your point of view and effectively influence others.

  • Stress Buster

It may sound fake to the public, but believe it or not; Yoga, Pranayama, Meditation does have a strong impact on the human mind. This activity helps people to bid their goodbye’s to stress, anxiety, depression, and also decreases the negative emotions of anger, frustration, etc.

For a calm and composure moment, it is recommended to sit in a quiet idle place and practice deep breathing for some time. In that kind of case, Kapalbhati Pranayama helps to relax the muscles with its alternative inhalation and exhalation methods.

  • Mental Health And Emotional Stability

Notice a shift in your behavior by gaining a more mature vision towards your daily obstacles. Every situation becomes a piece of cake when you imbibe a yogic mindset. Consistent breathing exercises cleanse the mind from the clutter and make your perceptions more transparent. The mental health improves after you make a passage through the breathing exercises for some positive thoughts to rest. It gives emotional stability and harmonization in a relaxing environment.

  • Lead To The Mystical State

If practiced effectively for prolonged periods, Kapalabhati can lead to a spontaneous state of objectless Samadhi, which is known as Kevala Kumbhaka.

According to many reputed yogic people if anyone practices a forceful stroke of Kapalbhati more than a hundred times the oxygen level in their blood will be too high and the respiratory center in the brain will stop initiating an inhalation.

And when there is no movement of breath, the mind will suspend and you will enter Samadhi. But I wouldn’t bother trying to do this unless you are a very advanced practitioner. The strokes have to be so precise, rapid, and forceful that only the most experienced practitioners would be able to enter such a state so be careful with that.

  • Others

  1. It helps in curing asthma and sinus.
  2. It erases dark circles from eyes.
  3. Improves Concentration And Memory.
  4. It helps you to get rid of depression and fills you with positivity.
  5. Beneficial for improving the functioning of the kidneys and liver.
  6. It helps to rejuvenate your brain and energizes your nerves.
  7. The regular practice of Kapalbhati will make your face glow radiantly.
  8. It provides Strengthens and tones the lower transverse abdominal muscle.

Kapalbhati steps:

Traditionally, the practice of this kapalbhati pranayama is preferred in some seated yogic asana with maintaining a balance of ease and effort. For those who could not get into the seated postures, they can also perform it on a chair or in lying down position.

After getting into your comfortable pose, Let’s begin kapalbhati pranayama, draw your belly in to force your breath out in shorter intervals of inhaling.

  • 1st Step:Sit in any comfortable yoga position

Firstly you have to relax your whole body, then close your eyes & sit in a cross-legged position on the floor. Then you have to Bring your focus completely on the breathing which going in and out of nostrils. If any one is if comfortable with sit in yogic postures like Padmasana & Sukhasana, they also can perform this breathing technique.

  • 2nd Step: Making suitable hand gesture

Now you have to Make Gyan Mudra with your fingers then place it over your kneecap. Hand gestures, also known as mudras, which also help to concentrate the mind when doing any kind of yoga kriya.

  • 3rd Step: Inhale deeply

Now you have to bring your awareness to the belly region by getting into normal breathing with belly movements.Then take a long deep breath ‘in’, in a steady manner from both of the nostrils. This will fill pranic energy into the both lungs for further rapid exhale. Then you Concentrate on inhaling quietly.

  • 4th Step: Exhale actively & Inhale passively

This is the most importaint step for kapalbhati Pranayama.

Firstly While your breath is in your lungs, you have to pull your stomach inwards or to the back. Then Pull as much as you comfortably can do but not with stressful manner. then your excessive stress can put an adverse effect on the internal organs.

when you pull your stomach in, then your breath rapidly comes out of your lungs through the both nostrils then automatically a lighter breath draws in at the same instance.

  • 5th Step: Repeat

Onece the forced exhale with lighter inhale you can counted this as 1 breath of kapalbhati.

Repeat this technique for 20 to 40 times, and It will be one round of kapalbhati pranayama. After one round of kapalbhati,you can relax your abdominal muscles and watch your breathing. When you feel a calmness in breathing, repeat the same kapalbhati breath for the next 3 rounds.

Types of Kapalabhati Pranayama

According to inhalation and exhalation practicesand breathing technique at different-different pace, kapalabhati has 3 different type.

  • Vatakrama pranayama:

In this post we will be talking about one of the  kapalbhati  pranayama called Vartakrama pranayama which is a type of this pranayama. Vatakarma pranayama consists of rapid exhalation one after other through both nostrils where Inhalation will be short & passive. It is a similar like kapalbhati pranayama as mentioned earlier except that, exhalation here is done through the mouth with kumbhaka pranayama which means restraining breath in the nose. We will discuss its benefits, precautions, steps and how to practice it, the whole information in this post is based on scientific research and we are not saying it by our own opinion or thoughts.

  • Sheetkrama Kapalbhati :

Sheetkrama Kapalbhati is one of the type Kapalbhati Pranayama. Kapalbhati is of three types, one is the Vatakrama Kapalbhati, the second one is Vyutkrama Kapalbhati and the third one is Sheetkrama Kapalbhati. Also Sheetkrama Kapalbhati is mentioned in one of the most popular Yogic Text Gheranda Samhita.

  • vyutkrama kapalbhati:

vyutkrama is a one of the parts of kapalbhati or a best breathing exercise technique. It has also mentioned in many ancient books of yoga. Vyutkrama kapalbhati is a breathing excise where you have to do water is sucked through the nose expelled through the mouth. It is a good technique to remove germs and it also clean the nose cavity.


If you do it in well manner then kapalbhati will healthy for you. It heals mind and body. This breathing exercise can have power to prevent the disease if you do it regularly. This breathing should practice very nicely with care. But there are several precautions you should follow. You have to remember those words very carefully while you are doing this breathing exercise.

  1. If you are a newcomer and over 40 years old then you should be more careful exhalationstroke at a one time in a one second. If you are a teenager or a young man you can two strokes at a time. But you should have the proper practice before doing this.

  2. In morning is the best time to do this breathing exercise you should have empty stomach.

  3. Do not try to attempt without any specialist and get tested that you are enough fit to do kapalbhati pranayama. After passing that test you are allow to do.

  4. There are some problems if you might have those problems you should avoid kapalbhati. If you are a pregnant woman then you should not do this because it would damage the abdominal muscles it can harm the unborn baby.

  5. If you are a heart patient you should abort this exercise.

  6. Those people are suffering from high blood pressure then you should follow the one stroke in one second method.

  7. Before doing the kapalbhati pranayama you should learn basic. if It is very clear to you then you opt for kapalpbhati if you do not have the proper knowledge then you can more harmful than good.

  8. People who have asthma they should more careful while they are doing.

Side Effects:

If you do it incorrectly then you might have to face some side effects:

  • Headache
  • Dizziness
  • Lassitude
  • Lethargy
  • Feeling as if something is moving continuously around your closed eyes
  • Lack of stability in thoughts
  • Vomiting sensation (nausea)
  • Uneasiness, easily excitable mind
  • Breathing difficulty / worsening of asthma
  • Indigestion
  • Constipation or diarrhea
  • Psychological imbalance, restlessness
  • Worsening of depression
  • Dryness of mouth
  • Increase of internal fear, unstable mind, phobia (warning sign to immediately stop Pranayama).
  • Excessive perspiration, salivation
  • Variation in blood pressure and blood glucose levels
  • Increase in stress level

Why does side effect occur?

= It may happen because of those reasons:

  • Do not take any steps without full information and also do not try to do self-therapy it can be more dangerous first consult with a specialist then go for it. Make sure you have enough practice.
  • Do in morning and a you should do it in well-ventilated room. Because pranayama is relaxation for body and you need fresh air for that. If there is no fresh then it is difficult to inhale breathe it can occur a side effect.
  • If you do pranayama for relaxation then you should clam yourself for that you need null space. If you have any interruption then it can’t possible to concentrate. You have to find a clam place.
  • In pranayama you have to sit straight if you have any backpain then you should consult any doctor first then you do it.
  • Do not do over pranayama it can harm your body.
  • After taking food and doing pranayama is not for good. You can have your breakfast then you can take it but after the day meal it can harm your Kapha, Pitta and Vata.
  • If you have breath taking problems because in pranayama you have to hold you breathe for many times if you’re not able to do then don’t over force.
  • Kapalbhati is also used for reduce the belly fat and you have high blood pressure problems then you should avoid some steps. If you don’t follow the guidelines then your blood pressure might increase.
  • Sleep tight in night you don’ t have enough sleep then you can’t concentratein pranayama.

Kapalbhati Pranayama FAQs

1. Can any one  Practice Kapalbhati Pranayama Before or After a Run?

Yes, you can practice  Kapalbhati Pranayama both before and after a run. However, the best time to practice this breathing technique is on an empty stomach in the early morning.

2. Can any one Eat Immediately After Doing Kapalbhati Pranayama?

After completing your Kapalbhati Pranayama session you have to wait for half an hour before you eat food. Kapalbhati Pranayama uses the breathing techniques to generate energy in your body, and eating immediately after this will cause that energy to get used up for digesting the food that you consumed.

3.How long should any one do Kapalbhati for maximum benefits? 

Normally if you are healthy and fit or not taking a long gap between two rounds, you can do kapalbhati for 10-15 minutes for maximum benefits. If you have been a long time practicing Kapalabhati breathing technique then in this 15 minutes period you can cover 3 rounds of kapalbhati comprises 50 breaths each round.

4.What should any one perform before & after the kapalbhati practice? 

In the morning, after OM chant you can begin your yoga session with kapalbhati breath itself because it stimulates the dormant body organs.
Then after kapalbhati, other 
yoga asanas can be done or if you want to end the practice, do it by performing some subtle breathing exercises like anulom vilom pranayama.  

5.Will it harmful if any one practice kapalbhati pranayama morning as well as in the evening too?

As long as you’re feeling comfortable in your practice, there is no harm. Also, if you want to practice kapalbhati one or two times in a day, then you can practice this pranayama without any objection. 
Only harm comes in kapalbhati when anyone do this breathing technique with the wrong posture such as an arched spine. Also, an overrate of breathing can lead to a rise in blood pressure too.

Vyutkrama Kapalbhati: Steps and Benefits - MergeZone

Vyutkrama Kapalbhati

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Vyutkrama is a one of the parts of kapalbhati or a best breathing exercise technique. It has also mentioned in many ancient books of yoga. Vyutkrama kapalbhati is a breathing excise where you have to do water is sucked through the nose expelled through the mouth. It is a good technique to remove germs and it also clean the nose cavity.
Vyutkrama kapalbhati is a part of Shatkarma( the six purification technique of hatha yoga). The kapal word comes from Sanskrit and it means skull and bhati means the shine. If we take it in a one sentence it cleans the skull of impurities and shine the face. We usually do it in the morning after the sunrise it is the best time to do kapalbhati.
Vyutkrama kapalbhati is too much similar with jala neti. In jala neti we used to do at first we pour water into a pot and sucked the water from the pot into nose and expelled through the mouth, but in the vyutkrama kapalbhati we don’t use the pot we use our palminstead of pot and the other the procedures are remain same. If you do it in regular basis then you see effect of vyutkrama kapalbhati.

Steps of Vyutkrama Kapalbhati :

  1. You can do when you are standing. If you are not comfortable in standing then you can sit .Do it as you are comfortable.
  2. At first pour water (1 liter) you can add a little bit of salt.Remember if you are adding salt you have take water minimum 1 liter take a little salt otherwise . if you put too much salt then it would be dangerous.
  3. Pour some water in the palms and then take it close to your nostril.
  4. Inhale the water from your nose you need a little practice in the beginning.
  5. After that water flown down through your throat and will be expelled out from your mouth.
  6. Repeat hole process at least 5-6 times a day.

Benefit of Vyutkrama Kapalbhati:

  • Vyutkrama Kapalbhati is good for your health as well as good for your mental health.
  • Vyutkrama Kapalbhati removes nasal cavity and it also clean the throat.
  • If you do regularly and if you have high blood pressure then it will reduce.
  • As per spiritual matters comes up then it said to active the bindu chakra at back of your head.
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Best time to do:

Vyutkrama kapalbhati is a breathe taking process. Wehave to do it in the early morning before the sunrises. In morning is the best time to do because in morning there is no disturbance. when you are doing vyutkrama you should stay clam that’s why I am saying morning is the best time and also in the books authors have said that in morning is best time for kapalbhati.

Precautions :

  • Don’t try do if you have asthma because we are doing here breathing exercise.
  • Don’t put too much pressure to brain and while you’re inhaling the water do it slowly.
  • Don’t put too much salt in the water.
  • In the beginning do try to put extra effort do as you are comfortable.

Sheetkrama Kapalbhati : Steps and all Benefits - MergeZone

Sheetkrama Kapalbhati

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Sheetkrama Kapalbhati :

Sheetkrama Kapalbhati is one of the type Kapalbhati Pranayama. Kapalbhati is of three types, one is the Vatakrama Kapalbhati, the second one is Vyutkrama Kapalbhati and the third one is SheetkramaKapalbhati. Also Sheetkrama Kapalbhati is mentioned in one of the most popular Yogic Text Gheranda Samhita.

Sheetkrama Kapalbhati meaning : 

Sheetkrama Kapalbhati is a part of Shatkarma also know as the Sixpurificatory of Hatha Yoga. The meaning of Sheetkrama Kapalbhati is pretty impressive where the “Sheet” refers to “Cool” or “Passiveness” and the “Kapalbhati” divided into two parts, one is “Kapal” which means the “Skull” and “Bhati” that means “Shine”.
So SheetkramaKapalbhati is a Breathing Technique also known by Skull Shining Breathing Technique that keeps our mind cool and calm and helps us to stay fit and strong. So in Sheetkrama what happens is water is sucked in through your mouth and expelled through your nose which helps to remove mucous from the throat, nasal cavity, and pharynx.

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Tips Before You Start :

  • It is very important to remember that maintain the right angle while you have to fill your mouth with water. 
  • Due to nervousness water goes to the back of the throat. so do steps slowly.
  • To avoid blockage of water check the end of the nose for any obstacles & aligns it straight.
  • A pot in which water is contained ensures that it is clean. So the pollutants do not present in the water.
  • Do not take tension about this technique otherwise, it will lead to a headache. Do not take tension with regular practice you can do SheetkramaKapalbhati comfortably.

Step For SheetkramaKapalbhati :

  • First, to practice, take a glass of warm water. Take slight warmth to avoid irritation in the nasal cavity and also for beginners it will be easy to practice.
  • You can also add some salt to avoid irritation in the nasal cavity more effectively.
  • Always practice SheetkramaKapalbhati in the standing position.
  • Now curl your tongue to make a channel. Create suction and suck in water with your curled tongue and try to make a hissing sound.
  • Now fill your mouth with water and hold it for few seconds.
  • Then bend your head downwards and nostrils pointing towards the floor.
  • Try to expel the water through the nose, remember it should be done naturally by gravity.
  • In the beginning stages, you can expel the water every few seconds in installments for your safety and comfort.
  • At last spit out the remaining water from the mouth. And practice regularly for mastery and never give up.
  • Repeat the process until you finish the water from the glass, try to do it for 5-6 times.
  • After the practice just relaxes and feel the sensation all over your body.

Benefits Of SheetkramaKapalbhati :

  • This pranayama mostly helps to clean the mucous from the nasal cavity, throat, and pharynx.
  • The practice of Sheetkrama also helps to glow your skin like the sun and removes wrinkles from the face.
  • Helps to overcome disease related to sinus. So yes it is truly beneficial for people who are suffering from sinus related problems.
  • It keeps our mind cool and calm and feels relaxed during practice.
  • Helps to keep our body healthy and hygienic and gives a massive vigor to our body. And now during this Corona pandemic, it is helpful for all.
  • It also activates the energy center in the brain and energizes our body parts.
  • Also, your maximum inhalation power will increase like any other pranayamas.
  • The continuous practicing of SheetakramaPranayam helps you to get rid of digestion, ulcers, gasses, acidity, stomach pain, and constipation related problems.

Udgeeth Pranayama : Steps,Benieits and Precautions - Mergezone

Udgeeth Pranayama

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What is ‘Udgeeth Pranayama’?

This is a breathing technique include ‘OM’ chanting.That is why this There are many other names of Udgeeth Pranayama like Omkari jap, Om chanting, Omkara chanting. Now lets first understand what is 'Omkar'. Actually, you, me or so many people who are in this world,speak different languages and dialects.But the sound that everybody produces from deep inside the throat is same,This is the sound of 'Om'.which is generally called the Raw sound.A sound, that is a natural and without any tampering.When our tongue and lips touch each other at different timings and angles,together they change the shape of our vocal sound and the air coming through our throat.That's how different words form.But 'Omkar' sound is absolutely untouched.It is fully natural on which no hitting or tampering is done.This 'Omkar' sound is like an unbaked clay pot.We can't even compare it with Raw pitcher.It's like raw clay,to which the potter gives shape and makes a pot.In the same way, we give our words to the pure sound which is coming from the inside.

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Why we use ‘OMKAR’ chanting?

Now let's talk about why to do 'Omkar' sound. Because our mind needs to be in peace and while chanting the 'Omkar' when we make this sound at last & become quiet then our sound meets with the silence. It connects with the silence while chanting the 'Omkar'. So you must understand this, that when you chant the 'Omkar' sound, you go into the silence, because the recitation of 'Omkar' sound is close to silence. Any other sound, because of our tampering and giving different type of shapes,So, they do not create so much silence and peace within.So this is 'Omkar' sound.


The Sanskrit word Udgeeth word means "deep and rhythmic chant". 

Why it is called ‘Omkara jap’/‘Om’  Chanting’?

Udgheet Pranayama involves chanting of ‘OM’. You have to chant the ‘OM’ continuously, while doing this pranayama. This is why ‘Udgeeth Pranayama’ also called ‘Omkara jap’ / ‘Om Chanting’ / ‘Omkara Chanting’.Maharishi Patanjali, the author of yoga sutras says that one who chants Om receives all the divine powers of the world.

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The Essence of ‘OM’ Chanting:

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This ‘OM’ Chanting is actually hidden behind the ‘OM’.
Here ‘OM’ represents ‘A’, ‘U’, and ‘M’.
When OM is studied in the English language, it comprises with 3 different letters: A, U, and M. There is a traditional way of chanting the OM sound.
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  • The 1st letter ‘A’ sounds like a a a a a……………….
  • The 2nd letter ‘U’ sounds like o o o o o…………………
  • The 3rd letter ‘M’ sounds like m m m m m……….
  • Consecutively it is to be pronounced as a a a a o o o o o o o m m m m…………..

All these letters have a unique role in Udgeeth Pranayama’, Those are as follows:

  • The alphabet ‘A’indicates the Jagart Awastha which is also known as awakening state.This Udgeeth Pranayama can awake the Kundalini. As a result, it gives the sensations to our brain.After this the mind reaches the state of concentration.
  • The alphabet ‘U’indicates Swapna Mudra. After the awakening the Kundalini, the entire stress came out of the brain.
  • The alphabet ‘M’indicates the Sushupti Awastha. This is the Deep Sleep State of our body.
Before chanting 'Omkar' pay attention to 2-3 things.
  • whenever you sit for this pranayama,start by inhaling and exhaling once.This will balance your breathing.
  • After the inhaling and exhaling once, then the inhale again and start chanting 'Omkar' sound. But do not fill your lungs so tightly with the breath. Just simply breathe lightly. If you will fill it in your lungs strenuously, So while you exhaling, the air will come out with pressure from the lungs.which will spoil the rhythm of your chanting breathing. You will not feel relaxed in doing it.
  • do not close your eyes in this. Just leave your eyelids to loose and let them close themselves.This way you will not feel stress in the eyes. Keep all your focus either on your lips or on your breathing pattern or at the center of your forehead, so that your concentration does not get distracted.

Udgeeth Pranayama Steps:

  • 1st Step:Sit in a comfortable meditative position. You can use Padmasana, Siddhasana, Swastikasana, Sukhasana or Vajrasana sitting position or you can sit on a chair normaly.
  • 2nd Step:Keep your spine erects and aligned in the head’s position. then you have to Put your hands on your thighs in Gyan Mudra.
  • 3rd Step: Then Take a deep inhale through your nose, untill your diaphragms get filled with air completely.
  • 4th Step:Then you have to slowly exhale the breath from your nose in a very slow manner. With the exhalation chant the ‘OM’ word.
  • 5th Step:While chanting the word OM sound of O should be longer than M.
  • 6th Step:Your sound should be audible to you & concentration should only be on your breath.
  • 7th Step:You have to Take a deep inhale through your nose, till your diaphragms get filled with air completely.
  • 8th Step:Your sound should be audible to you & concentration should only be on your breath.


You can do Udgeeth Pranayama 5, 7, 11 or 21 times, once or twice a day,before or after Yoga. There is no harm. In fact, in our tradition, when sun rises or about to rise, when it sets or about to set or during noon, when sun is at its peek, 'Om' recitation used to be done during all these three times.It was called also the 'Trikaal sandhya'. The one who does this 'Trikaal Sandhya', gets connected with the God. People believe in it, feel it and many mystics have experienced it.So, you should chant 'Omkar' specially before doing any holy work.or if you want to make any work holy. Even if you do any business or go to your job,So before starting your work you can chant this pranayama 3-5 times. This will make your mind clear.You'll be able to focus in current moment disconnecting from past or future thoughts. Though You can do it regularly.

Benefits of Udgeeth Pranayama:

  1. Increases positivity - Udgeeth Pranayama Positivity increases and the atmosphere becomes pleasant our body.
  2. Increases memory - Udgeeth Pranayama is best breathing technique to increase memory power to our body.
  3. For concentration - Udgeeth pranayama helps to Concentration and resolving power.
  4. Cures mental problems - Udgeeth pranayama resolves All problems such as mental tension, disease, anxiety, and fear.
  5. Removes sleeplessness - practicing this pranayama is best for relieving many problems such as poor sleep, sudden sleep disturbance and nightmares.
  6. Cures stomach problems - Udgeeth pranayama is helped us to resolves Gas, acidity and other stomach diseases.
  7. For BP - the Regular practice of Udgeeth Pranayama is beneficial in high blood pressure.
  8. Cures nervous problems - Practicing this pranayama will remove all kind of problems related to the nervous system of our body.
  9. In pregnancy - If a Pregnant women practice Udgeeth pranayama, it  benefit greatly from the practice of this pranayama as it leads to normal delivery.
  10. Reduces depression - If anyone practice Udgeeth pranayama daily,it is also helps to curing depression.

Precaution of Udgeeth Pranayama:

  1. The duration of this breathing technique in and out of the body should be prolonged.
  2. Patients should always do this type of pranayama under the supervision of a yoga expert.
  3. There should be a difference of at least three to five hours between the time of Udgeeth pranayama and the meal you take.
  4. this pranayama should be practiced in the morning in the fresh air.
  5. you Should be exercised this pranayama under specialist guidance.
  6. In this pranayama your inhaling and also exhaling duration must be long.
  7. You Should practicethis pranayama on a vacant stomach.
  8. Having gap of 4 hrs in between each yoga exercise technique and also your meal.
  9. Better to practice this pranayma in the morning in fresh air.

Surya Bhedana Pranayama : Steps, Benefits and Precautions - Mergezone

Surya Bhedana Pranayama

Surya Bhedana Pranayama-mergezone

What is Surya Bhedana Pranayama:

Surya Bhedana is one of the 8th Classical Pranayama described in “Hatha Yoga” and it is a Right Nostrils Breathing technique. The basic effect of this pranayama is to energize the sun element of our body and Lungs absorb most of the energy.

The actual meaning of Surya Bhedana is divided into “Surya” which means “Sun” and “Bhedana” means “Piercing” or Entering of solar energy through the right nostrils.

In terms of Yoga, our right nostrils are also known as the “Gateway Of Sun Energy” and like that it energizes our body with hot and powerful vitality of the sun. So basically this breathing is all about inhaling through right nostrils in the form of solar energy and exhaling through left nostrils after holding the breath for a time.

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Before You Begin :


From the name, we can understand that it is a process related to the sun so it should be done during the day most likely in the morning. The perfect time to practice Surya Bhedi is in the morning not too early so that the sunlight energy directly affects and completes the process of Surya Bhedi.


For beginners, the time should be comfortable for them as much as they can. At the beginning repeat the process 5-10 times if it feels good. After mastery in Surya Bhedi try to increase the duration based on your capacity and try to do 10-15 or 20-25 a day.

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To practice, the Surya Bhedi Pranayama sits in any ventilated room where sunlight is available or on the rooftop of your house or else you can sit in your garden and make sure to sit on a mat it will be easier to practice. If you feel uncomfortable and unable to sit on the floor you can also sit on the chair and follow the instruction properly. Also, sit in Padmasana or Sukhasana and your neck, wrist, spine, and back should be straight.

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Steps Of Surya Bhedana Pranayama:
  1. First, sit comfortably in a crossed-leg position like Padmasana or Sukhasana.
  2. Sitting in a comfortable place close your eyes and make sure that your spine, neck, and back should be straight and upward lifted.
  3. Then using Mrigi Mudra close your left nostrils with your Little and Ring finger.
  4. Make sure that you do it with your right hand and your Middle Finger and Index finger should be down warded.
  5. Now start inhaling through your right nostrils slowly and smoothly.
  6. After inhaling close your right nostrils with your right-hand Thumbs for a few seconds.
  7. And lastly, Exhale with your left nostrils releasing your Little and Ring finger keeping your right nostrils close.
  8. Do the complete process 5-10 times in the beginning.

Benefits Of Surya Bhedana Pranayama:

  1. Surya Bhedi pranayama purifies the blood and fills up the oxygen supply.
  2. Helps to improve the efficiency of the digestive system.
  3. In Surya Bhedi sun energy directly gives our body energy and warmth.
  4. The practice of this pranayama helps to clean the Frontal Sinuses.
  5. Beneficial for people suffering from Cold, Cough, and Asthma.
  6. Truly recommended practicing in Winter as it provides too much Warmth.
  7. Also beneficial for Low Blood Pressure Patient.
  8. It benefits all skin related problems.
  9. Women who are suffering from a lack of Sexual Desire this is helpful for them.
  10. Helps to reduce anxiety and it is a stress buster.
  11. The daily practice of Surya Bhedi makes people more attractive and fresh.
  12. Sometimes it kills the initial and basic worms and bacteria in our body.
  13. Helps to activate the Pranic Energy and give Strength.


Precautions Of Surya Bhedana Pranayama:
  1. For Practicing Surya Bhedana there are some precautions which are needed to be followed. These are some points
  2. This pranayama should be done an empty stomach or should be done 4-5 hours after eating.
  3. People with High Blood Pressure should avoid practicing Surya Bhedi Pranayama.
  4. Also, people with Heart-related problems and epilepsy should not do this.
  5. People with any recent surgeries should consult a doctor before practicing it.
  6. Do not even try to do both Surya Bhedana and Chandra Bhedana on the same day.
  7. Always remember to inhale with Right Nostrils.
  8. Always remember to exhale with your Left Nostrils.

Vatakrama Pranayama : All About Steps, Benefits and time - Mergezone

                                Vatakrama Pranayama

Vatakrama pranayama:-mergezone

Vatakrama pranayama:

In this post we will be talking about one of the  kapalbhati  pranayama called Vartakrama pranayama which is a type of this pranayama. Vatakarma pranayama consists of rapid exhalation one after other through both nostrils where Inhalation will be short & passive. It is a similar like kapalbhati pranayama as mentioned earlier except that, exhalation here is done through the mouth with kumbhaka pranayama which means restraining breath in the nose. We will discuss its benefits, precautions, steps and how to practice it, the whole information in this post is based on scientific research and we are not saying it by our own opinion or thoughts.

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vatakrama pranayama steps

  • 1st Step: 

Get ourself in a comfortable meditative pose, preferably sidhhasana or siddha yoni asana and prepare yourself as for meditation.

  •  2nd Step:

 Remember while doing so, you have to keep straight your spine and get yourself in a gyaana mudra and relax yourself and close your eyes and placed your hands on the kneecaps.

  • 3rd Step: 

Now, inhale as much you can(avoid breathing with mouth like me)and you have to perform around 50 rapid respirations through both your nostrils . Inhalation should be short when you taking your last inhalation it should be deep after the completing of last exhalation, inhale deeply through the nose and exhale quickly through your both nostrils, slightly pursing the lips.

  • 4th Step: 

With kumbhaka, perform jalandharabandha, moolabandha, and uddiyanabandha in this order and simultaneously exhale from both the nostrils.

  • 5th Step: 

Befor inhaling release moolabandhauddiyana and jalandhara in this order while performing the pranayama. When the head is raised, inhale slowly through your both nostrils and you should cover or practise 3 rounds of upto 60 breaths. When you get expert in that or perfected you can increase upto to 4-5 rounds and increase by 10-15 breaths each week so that after 5 to 6 weeks you are performing 100 to 125 breaths per round, after completing the practice concentrate for same time in centre of your head.

  • 6th step: 

So while doing this type of kapalbhati a larger number of oxygen intake should be used and it can be taken than in bhastrika pranayama because hyperventilation does not occur. You can increase to 200 to 250 breaths with months of practice,but we personally suggest to take advised of professional yoga instructor. 

  • 7th step: 

VatakramaKapalbhati should be done after asana or netijala or sheetkrama pranayama but before getting into it oe doing firstly, get yourself into meditetive mode or meditation. If you experience uneasy sensation or vomating like conditions while practising because you are using too much force to inhale as well as to exhale so you have to stop this king of things while doing the pranayama and sit quietly and then continue with less exhalation force and more awareness. Inhalation of yours should be spontaneous and not controlled, and same while exhalation should not make you feel breath before completing the round.

Vatakrama pranayama

Practice:The total number of breaths being fifteen per minute means the brain is compressed and decompressed that many times, but in kapalbhati you have to breath 50-100 times, stimulating the brain 3-7 times more than normal per round. Remeber during this process your mind and your heart should be relaxed without any overthiking or nervousness of your mind.

vatakrma pranayama Benefits:

  1. Helps to strong your abdnominal muscles.
  2. While doing this pranayama your maximum oxygen intake will be high about 300ml to 400ml as compared to regular breathing.
  3. Helps to cure resperatory diseases like  asthama, many problems related to lungs and many more.
  4. Calms and keep your mind fresh and quite.
  5. Helps you toncure anxiety and depression. That you face in your day to day lives.
  6. Helps in proper functioning of pituitary gland.
  7. Helps to smoothes your nervous system.
  8. Helps to remove dead skin and make you skin glow like sun.
  9. gives you a kind of flexibility in your body.
  10.  It helps in neuromuscular system means the system which present in your body or muscles.