Energising Morning Pranayama: Kapalabhati & Bhastrika (11 Minutes)

Some mornings you get out of bed and still don't feel awake. In this short class, Ishwarya teaches two energising breathing practices to warm up the body and give you a lift at the start of the day. She suggests using them right before your asana practice, or on their own on days when you have very little time but want to feel more alert. The real value of the class is in how she teaches Kapalabhati: slowly and in stages, so beginners learn the movement correctly instead of just copying the speed.

Before you begin

Sit comfortably upright, cross-legged on a mat or on a chair, with the hands on the knees. These practices are best done in the morning on an empty stomach, or at least two to three hours after a meal. Keep a gentle pace throughout.

Part 1: Kapalabhati, step by step

Kapalabhati ("skull-shining breath") uses short, active exhalations driven by the belly, with a passive inhale in between. Ishwarya builds it in three stages.

Stage 1: Notice the belly

Place your right palm on top of your left and rest both on your belly. Breathe normally and simply watch: as you inhale, the belly should move out; as you exhale, it should move in. Imagine the belly is a balloon filling and emptying. Many people breathe the other way round, pulling the belly in as they inhale. If you notice that, gently correct it before going further. Everything that follows depends on this pattern.

Stage 2: Press on the exhale

Keep inhaling normally, letting the belly expand. Now, as you exhale, press in gently with the palms. As you keep pressing, imagine the air being pushed out from the belly, and you'll find the exhale naturally becomes more forceful. Repeat slowly, looking down at your belly if it helps.

Stage 3: Practise with awareness

Once the movement feels natural, you can close your eyes and continue at a slow, steady pace, keeping one palm on the belly for awareness if you like. Then you rest the hands on the thighs, return to normal breath and sit still for a few moments with the eyes closed.

One full round

With the hands on the knees (or one palm on the belly if you still need it), you take a few normal breaths and then do one round of about 30 strokes: short, active exhales with the belly drawing in, and passive inhales. Ishwarya is clear that if it's your first time, you don't need to go fast. Afterwards, sit completely still, eyes closed, and observe any subtle change in the breath, such as how free and easy it feels.

Part 2: Bhastrika with arm movements

The second practice is a version of Bhastrika ("bellows breath") that uses the arms. Close the hands into fists. As you inhale, sweep the arms up towards the ceiling, opening the hands, and as you exhale, draw the fists back down beside the ribs. The movement should be free and loose. Ishwarya specifically warns against stopping stiffly at the chest or tensing the shoulders.

The breath here is only a little stronger than normal. She describes it as about 30% more forceful and longer than your usual breath, not a strained or violent breath. You practise in short rounds, keeping the eyes open at first so you can follow along, then closing them when comfortable. Between rounds you rest the hands on the thighs, return to normal breathing and stay still.

Stillness: the most important part

After the final round, sit with the eyes closed and stay completely still. Ishwarya invites you to notice tingling in the palms and fingertips, perhaps around the shoulders, nostrils and cheeks, and how the breath has settled into a steadier rhythm. Many people also notice a clearer mind and find it easier to focus on one thing, the breath. These quiet pauses are where you take in the effects of the practice, so don't rush them.

From here you can move on to your asana practice, perhaps one of our morning yoga routines, or simply carry the energy into your day. If low energy is a regular problem, see our guide to yoga for fatigue and low energy.

Safety notes

Both Kapalabhati and Bhastrika are vigorous practices, so they aren't right for everyone. Avoid them if you are pregnant or menstruating, and if you have high blood pressure, heart disease, a hernia, epilepsy, glaucoma, or recent abdominal or chest surgery, unless a qualified teacher or your doctor has advised otherwise. Practise on an empty stomach, keep the pace slow as a beginner, and stop immediately if you feel dizzy, light-headed or breathless. Return to normal breathing and rest. For a gentler alternative, try sectional yogic breathing. You can read more in what is Kapalbhati?