Kapalbhati (Skull Shining Breath) — Energizing Pranayama

**Preparation:** - Sit in a comfortable position with spine erect - Take 3 deep breaths to center yourself - Relax the belly completely **Technique:** Kapalbhati consists of short, forceful exhales followed by passive inhales. 1. **Exhale sharply** through the nose by contracting the lower belly quickly 2. **Inhale passively** — the belly relaxes and air flows in naturally 3. The exhale is active and forceful; the inhale is passive and automatic 4. Maintain a steady rhythm — start at 1 exhale per second **Practice:** - Round 1: 30 strokes, then rest for 30 seconds with normal breathing - Round 2: 40 strokes, rest 30 seconds - Round 3: 50 strokes, rest 30 seconds - Beginners: Start with 20 strokes per round **After Practice:** Sit quietly for 2-3 minutes. Observe the sensation of alertness and clarity. **Cautions:** Do NOT practice during pregnancy, menstruation, with high blood pressure, heart conditions, hernia, or on a full stomach. Stop if dizzy.