Vatakrama Pranayama : All About Steps, Benefits and time

Vatakrama pranayama:-mergezone

What is 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.

Vatakrama pranayama:-mergezone

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


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:

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