Kapalabhati
We all know that respiration and breathing are vital to the process of the human body. The main aim of the respiration process is to provide properly the oxygen to all parts of the body.
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ShareKapalabhati – A Skull Shining Breath that Acts as A Physiological Healer
We all know that respiration and breathing are vital to the process of the human body. The main aim of the respiration process is to provide properly the oxygen to all parts of the body. In process of breathing, oxygen is inhaled and carbon dioxide and other toxic substances are exhaled from the human body. Kapala Bhati is one of the major Karma which involves forceful exhalation and inhalation with subsequent natural reflex. By this forceful exhalation of Kapala Bhati, the toxins and impurities are removed from our bodies. In Yogic classical texts, i.e., in Gehranda Samhita and Hatha Yoga Pradipika Kapala Bhati is mentioned under Shat Shodhana Karma. Generally, Kapala Bhati is mentioned under Pranayama, Kapala Bhati plays a very vital role in the purification of blood. Kapala Bhati not only tones up the abdominal organs but also redresses the functions of the organs. Kapala Bhati is known as the physiological healer that cleanses the internal physiological system. Kapala Bhati helps to remove or flush out toxins from the body and rejuvenate the body and mind.
Kapala Bhati in classical yogic texts
In Kaphalabhati, the exhalation sounds like that of the bellows of the blacksmith. Hence the particular name Kapalabhati is given to this cleansing process.
Gehranda Samhita, Pratham Updesha, 56
कपालभातिकर्म
भालभातिं त्रिधा कुर्यात्कफदोष॑ निवारयेत।।
कपालभाति – वातक्रम, व्युत्क्रम और शीतक्रम ये तीन भालभाति (कपालभाति) क्रियायें हैं । ये कफ दोष का निवारण करती है।
Kapala Bhati is of three types, namely Vamakrama, Vyutkrama and Sheeta Karma. They destroy Kapha Dosha.
Hath Yoga Pradipika. 2/ 35
भस्त्रावल्लोहकारस्य रेचपुरो ससंश्रमौ ||
कपालभातिविख्याता कफदोषविज्योषणी ||
अथ कपालभाति तदुगुण चाह- भस्त्रावदिति ।। लोहकारस्य भस्त्रान्ने्मनसाधनी भूत॑ चम तद्वत्संभ्रमण सह वतंमानौ ससंभ्रमा वमंदौ यौ रेचपूरौ रेचकपूरकौ कपालभातिरिति विख्याता । की दृश्य कफदोषविशोषणी कफस्य दोषा विंशति भेदभिन्ना: । तदुक्त॑ निदाने- कफरोगाश्च विशतिः, इति । तेषां विज्ञोषणी विनाशिनी।
कपालभाति और उसके गुणों को कहते हैं कि,लोहकारी भस्त्रा के समान संभ्रम से अर्थात् एक बार अत्यन्त शीघ्रता से रेचक पूरक प्राणायाम को करना वह योगशास्त्र में कफ दोष का नाशक कपालभाति विख्यात है।
As the black smith blows his bellow in the same way one should inhale and exhale very fast. This is Kapala Bhati and it dries of Kapha Dosha.
Gehranda Samhita, Pratham Updesha, 57
Vata Krama Kapala Bhati Karma
वातक्रमकपालभातिकर्म
इडया पूरयेद्वायुं रेचयेत्पिंगलापुन: ।
पिंगलया पूरयित्वा पुनश्चन्द्रेण रेचयेत।।
वातक्रम कपालभाति क्या है?
इडा से वायु को खींचे तथा पिंगला से पुन: रेचन करना चाहिये अर्थात् वामनासिका छिद्र से श्वास लेकर दायें से निकालना चाहिये । तत्पश्चात् पिंगला से श्वॉंस लेकर इडा से रेचन करना चाहिये |
Inhale through the left nostril and exhale through the right nostril then inhale through right nostril and exhale through left nostril.
Gehranda Samhita, Pratham Updesha, 58
पूरक रेचकं कृत्वा वेगेन न तु चालयेत् ।
एवमभ्यासयोगेन कफदोष निवारयेत्।।
पूरक और रेचक का यह क्रम वेग से नहीं (अर्थात् धीरे-धीरे) चलाना या करना चाहिये। इस प्रकार अभ्यास से कफदोष का निवारण होता है।
The inspiration and expiration should be without force which destroys Kapha.
Gehranda Samhita, Pratham Updesha, 59
Vyuta Krama Kapala Bhati Karma
व्युत्क्रम कपाल भाति कर्म
नासाभ्यां जलमाकृष्य पुनर्वक्त्रेण रेचयेत् ।
पाय॑ पाय॑ व्युत्क्रमेण श्लेष्मदोष॑ निवारयेत।।
व्युत्क्रम कपाल भाति क्या है- दोनों नासिका छिद्रों से जल को खींचकर पुनः मुख से उसे रेचन करना या निकालना चाहिये । पुन: व्युत्क्रम या उल्टे क्रम से मुख से पी-पी कर नाक से जल को गिराये । इस प्रकार श्लेष्म दोष का निवारण करना चाहिये।।
Draw water through both nostrils and expel through the mouth slowly. This process is Vyutkrama Kapala Bhati. This destroys Kapha Dosha.
Gehranda Samhita, Pratham Updesha, 60
Sheeta Krama Kapala Bhati Karma
शीत्क्रम कपाल भाति कर्म
शीत्कृत्य पीत्वा वक्त्रेण नासानालैरविरेचयेत् ।
एवमभ्यासयोगेन कामदेवसमो भवेत्।।
शीत्क्रम कपाल भाति का अर्थ करते हैं- शीत्कार करते हुए मुख से जल पीकर नासिका छिद्रों से विरेचन करे । इस प्रकार के अभ्यास योग से व्यक्ति कामदेव के समान हो जाता है |
Drink water through the mouth and expel it through nostrils to get a beautiful body like that of Kamadeva.
Gehranda Samhita, Pratham Updesha, 61
न जायते वार्धकं च ज्वरा नैव प्रजायते ।
भवेत स्वच्छ देहश्च कफ दोषं निवारयेत।
इस अभ्यास योग से वार्धक्य उत्पन नहीं होता और न ही जरा या जीर्णता आती है। शरीर स्वच्छन्द या सुदृढ़ रहता है (इस प्रकार) कफ दोष का निवारण करना चाहिये।
This prevents old age and diseases. The body becomes healthy, elastic and free from Kapha disorders.
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How to Perform Kapala Bhati?
Five steps are involved in doing Kapala Bhati:
Step 1: In step one alternating passive and longer inhales and explosive short exhales are taken. Exhales (Nishvasa) are generated in between the pubis and navel that is in the lower belly by powerful contractions. This results in the forceful expulsion of air from the lungs. Inhales (Nishvasa) occur as a response to this powerful contraction which helps in sucking air back into the lungs.
Step 2: In the beginning, practitioners are not able to contract and isolate the lower belly area. So, the first focus should be made on the lower belly. If required the practitioner can cup one hand on the other hand lightly and press them on the lower belly gently.
Step 3: After this, quickly contract or pump your fisted hand against the lower belly that is between the pubis and navel area and push forcefully air out of the lungs. Then after the release of the contractions or fisted hands, the belly rebounds which results in the sucking of air into the lungs. Firstly, do this at a slow pace then repeat this 8- 10 times.
Step 4: When the practitioner becomes more expert in contracting and releasing the lower belly then he can pace the Kapala Bhati Karma i.e 2 exhales and inhales cycles every second.
Step 5: Firstly perform 25- 30 cycles and then increase the number of cycles to 100 and more as per your capacity.
Physiological Changes in the Body During and After Kapala Bhati
Kapala Bhati is an automatic breathing technique in which Ucchwasa (inhalation) is done normally and Nishvasa (expiration) is done forcefully with the use of abdominal muscles. Normally when the exhalation (Nishvasa) is done automatic recoiling of the diaphragm occurs which exhales the air forcefully out of the lungs, and this is a passive process. In normal quiet breathing abdominal muscles i.e. external obliques, internal obliques, rectus abdominis, and transversus abdominis are not used but they are considered the most important and powerful muscles for forceful Nishvasa (exhalation). When the above-mentioned muscles are contracted, they apply pressure on the abdominal organs and end up with forceful exhalation by pushing the diaphragm upward. This forceful exhalation produces a large tidal volume and produces a control response to the stressful condition and brings emotional stability. This occurs because of increased parasympathetic activities which even after a slow heart rate led to better oxygenation of the brain and heart. During the performance of Kapala Bhati, oxygen consumption increases by 1.1 to 1.8 times more than normal quiet breathing. Initially in 20- 40 seconds while doing rapid breathing in Kapala Bhati heart rate increases and then leveled off to the higher side. Although rapid breathing results in hyperventilation which may result in side effects like dizziness, etc but in Kapala Bhati does not cause hyperventilation.
Research Proved the Benefits of Kapala Bhati
- Kapala Bhati helps to maintain acid-base balance.
- In Kapala Bhati, deep breathing is done which results in the activation of dead space in the lungs which results in improving the oxygenation of the tissues.
- Kapala Bhati helps in cleansing the body as a whole i.e Sarv Sharira Shodhana.
- Kapala Bhati brings a greater impact on the abdomen and the glands and organs associated with it by the higher force of breathing in the shorter span.
- Kapala Bhati helps in increasing glandular secretion.
- Kapala Bhati helps in increasing Rakta Samvahana (blood circulation).
- Kapala Bhati helps in balancing Tridosha i.e, Vata, Pitta and Kapha.
- Kapala Bhati helps in the improvement of concentration and awakening of the Kundalini power.
Impact of Kapala Bhati on the Nervous System
As we all know the nervous system consists of two parts:
- Central nervous system
- Peripheral nervous system
The central nervous system consists of the spinal cord and brain whereas the peripheral nervous system includes the nervous network of the entire body. The whole of the body is coordinated and controlled by the brain through this nervous system. We can say that the nervous system is the bridge between the mind and body. The brain that coordinates and controls the whole body only comprises 2% of body weight but it consumes approximately 20% of the oxygen that we inhale. The oxygen and major nutrients are circulated to the brain by the network of blood vessels which is known as cerebral circulation. Normally our body flushes out the carbon dioxide we exhale and also removes the toxins from the body by various processes. Vrikka (kidney) plays an important role in removing toxins from the body. There are some substances and toxins that cannot be filtered through the kidney and start getting accumulated in the body. A few such particles are nanoparticles that not only enter the body but also into the brain through the olfactory lobes by inhalation through the nostrils.
In this stage when toxins start accumulating in the brain, they become detrimental to the psychomotor development, and central nervous system and also lead to Samriti Nasha (memory decline). The diseases like Alzheimer, stress, dementia, spectrum disorder, etc. also occur as a result of these toxins accumulation. And in this stage, the role of Kapal Bhati comes. Kapalabhati also called a physiological healer or skull-shining technique by its forceful and fast Nishvaas (exhalation) technique creates a creates vacuum in the nasal passage by the venturi effect that takes away all the toxins or impurities from the Mastishka Aur Sharira (brain as well as from the body) which cannot be flushed out by toxin elimination system or normal exhalation. When all the toxins are removed, our brain through this Kapala Bhati Karma functions more effectively and efficiently. The blood supply increases, by Kapala Bhati which as result releases more CO2, and avoids vascular changes in the brain thus maintaining a healthy mind and body.
Kapala Bhati – Skull Shining Breath
Impact of Kapala Bhati on Skin
There are various pollutants present in the environment whether it is in urban or rural areas like carbon dioxide, SO2, particulate matter, hydrocarbons, ultraviolet radiations, cigarette smoke, volatile organics compounds, etc. these pollutants result in long-term and short-term damage to the human body. Some toxins or pollutants enter into the systemic circulation, and some will be affected by direct uptake from the transcutaneous system.
As we all know the skin is the largest organ of the human body and also the most important organ that communicates and responds to the surrounding environment. Skin is divided into two layers i.e.,
- Epidermis
- Dermis
The epidermis, which is the outer layer, has five sub-layers and acts as a protective sheath as it protects the nerves and tissues that lie beneath the skin. Everyday various pollutant or toxin that is very small in size like nanoparticles penetrates the skin and diffuses in the skin cells traveling through hair follicles into the dermis layer due to which numerous skin problems like eczema, inflammation, atopic dermatitis, psoriasis, allergies, premature aging, etc. occurs even these toxins may result in skin cancer or life-threatening problems.
Kapala Bhati plays an important role in flushing toxins out of the skin. Normally during respiration, it is not essential to put efforts into Nishvasa i.e exhalation but during Kapal Bhati Karma the forceful exhalation pattern is maintained which results in the flushing of toxins away from the body along with the skin by improving the circulation and blood flow to the nerves underneath the Tvak (skin). Thus, Kapal Bhati helps in skin cell renewal, which results in skin healing, and treats skin infections and allergies.
Impact of Kapala Bhati on the Respiratory System
The respiratory system of the human body plays important role in the elimination of carbon dioxide and the acquisition of oxygen i.e.:
C6H12O6 + 6[O2] = 6[CO2] + 6[H2O] + ATP
From the above equation, we can understand how nutrients (glucose) are converted into energy i.e ATP and carbon dioxide is produced as a waste product in every cell of the human body this process occurs in which the cell requires oxygen, generate energy, and produce carbon dioxide as a waste product. This process is known as cellular respiration. The respiratory system starts from the nose and continues down to the lungs. The breathing process starts when we inhale and air travels down finally to the alveoli of the lungs through the throat. Lungs function properly when the airways of the lungs are properly open and free from swelling, extra mucus, or inflammation. Generally, the tiny hairs i.e known as cilia move in a sweeping motion and keep the airway filtered and clean from dust. But sometimes when we inhale harmful particles that are found in polluted air, smoke, etc the cilia of the airway stop working and affect the respiratory organs and tissues which results in an increased risk of developing allergies, respiratory tract infection, and worsening of asthma.
To cope with these respiratory system-related problems, Kapala Bhati plays an important role in cleaning the lungs. The forceful exhalation of Kapala Bhati strengthens the lungs and increases their capacity. Kapala Bhati helps to cleanse the sinuses, lungs, and whole respiratory system to prevent allergies and illness.
Kapala Bhati also removes spasms in bronchial tubes and eliminates carbon dioxide on a large scale and impurities of the blood are also thrown out by the Kapala Bhati Karma.
Impact of Kapala Bhati on Metabolic Syndrome
Metabolic syndrome is a combination of dyslipidemia, impaired glucose tolerance, elevated waist circumference, hypertension, and elevated waist-to-hip ratio, and denotes central obesity.
Kapalabhati stimulates the abdominal, respiratory, and gastrointestinal receptors and is considered an abdomen-respiratory-autonomic exercise. Kapalabhati results in positive influence within the skull and stimulates the vital areas of the brainstem, cortex, their efferent pathways, and effector organs. As a result, of this stimulation from the autonomic nervous system, hypothalamus, and pineal gland, synchronous discharge occurs and increases the endocrine and metabolic processes which, in turn, accelerates the fat metabolism in the body. This process results in reduced fat deposition, and increased BMR and ultimately ends up in weight reduction of the individual.
Kapalabhati if done properly and regularly results from a change in body fat distribution and reduces both hip circumference and waist circumference. Kapala Bhati results in a weight loss that is subcutaneous fat rather than visceral fat which proves that it helps in decreasing the waist-to-hip ratio. Kapala Bhati also increases lipoprotein and hepatic lipases which induces increased uptake of triglycerides.
When to Practice Kapala Bhati?
Kapala Bhati should be performed on an empty stomach or at least 3 to 4 hours after a meal.
Contraindication of Kapala Bhati
- Pregnant women
- Menstruating women
- A patient suffering from high and low blood pressure
- Cardiac disorders
- Gastric ulcers
- Hernia patient
- History of stroke
- If you have an artificial pacemaker, then avoid Kapala Bhati.
- A person recently underwent abdominal surgery
- The person having significant Nasal bleeding
- The person having a detached retina and glaucoma
- Patient suffering from epilepsy, migraine headaches, and vertigo.
Recent Research on Kapala Bhati
- R, Nayak & Prakash, Satyam & Yadav, Rakesh & Upadhyay Dhungel, Kshitiz. (2016). Kapalbhati changes cardiovascular parameters. Janaki Medical College Journal of Medical Sciences. 3. 43- 49. 10. 3126/ jmcjms. v3i2. 16080.
- Ansari RM. Kapalabhati pranayama: An answer to modern-day polycystic ovarian syndrome and coexisting metabolic syndrome? Int J Yoga. 2016 Jul- Dec; 9 (2): 163- 7. doi: 10. 4103/ 0973- 6131. 183705. PMID: 27512324; PMCID: PMC 4959327.
- Dinkar K, Shriniwas K. Effect of Kapalabhati Pranayama on the waist and hip circumference. J Evol Med Dent Sci. 2013; 2: 1695– 9.
- Chakraborty, Sutanu & Pathak, Anjana & Halder, Kaushik & Darmora, Manish & Saha, Mantu. (2016). Immediate effects of Kapalbhati Pranayama on metabolic function of healthy female individuals.
- BAL, Baljinder. (2015). Impact of Short-Term Training of Kapalbhati Pranayama on Components of Health-Related Fitness. International Journal of Science Culture and Sport. 3. 59- 59. 10. 14486/ IJSCS 437.
- Jha, Santosh & Goit, Rajesh & Upadhyay Dhungel, Kshitiz. (2017). Effect of Kapalbhati on Blood Pressure in Naive. Janaki Medical College Journal of Medical Science. 5. 16. 10. 3126/jmcjms. v5i1. 17983.
- Ganesh S. In: Yoga psychotherapy around the world. Health Psychology. 1st ed. Surila A, Ira D, Kavitha K, Surat K, editors. Mumbai: Allied Publishers; 1997. pp. 219– 29.
- Dinesh T, Gaur GS, Sharma VK, Madanmohan T, Harichandra Kumar KT, Grrishma B. Effect of 6 weeks of Kapalabhati Pranayama training on peak expiratory flow rate in young, healthy, volunteers. Sch Acad J Biosci. 2013; 1: 111– 4.
- Dinkar RK. Effect of Kapalabhati Pranayama on body mass index and abdominal skinfold thickness. Indian Med Gaz. 2013; 11: 424– 6.
- Dr. Mahesh Salimath, & Dr. A. S. Prashanth. (2018). Role of Kapalabhati and Tratak in school-going children w.s.r. to Poor Academic Performance. Journal of Ayurveda and Integrated Medical Sciences, 3 (06), 153- 158.
- Garg, *Gunjan, Mangal, G., & Chundawat, N. (2016). A COMPARATIVE STUDY OF KAPAL BHATI AND MEDOHARA ARKA IN THE MANAGEMENT OF STHAULYA (OBESITY). International Journal of Ayurveda and Pharma Research, 4 (4).
- Shukla, Ravi & Gehlot, Sangeeta. (2014). Response of Paschimottanasana and Kapalabhati on anthropometric parameters in obese individuals as per Prakriti. International Journal of Research in Ayurveda and Pharmacy. 5. 256- 260. 10. 7897/ 2277- 4343. 05352.
- Dinesh T, Gaur G, Sharma V, Madanmohan T, Harichandra Kumar K, Bhavanani A. Comparative effect of 12 weeks of slow and fast pranayama training on pulmonary function in young, healthy volunteers: A randomized controlled trial. Int J Yoga. 2015 Jan; 8 (1): 22- 6. doi: 10. 4103/ 0973- 6131. 146051. PMID: 25558130; PMCID: PMC 4278131.
- Yadav, Satpal & M.Phil, & SAJWAN, A. & Bal, BALJINDER. (2010). EFFECT OF KAPALBHATI ON BODY FAT PERCENTAGE AND WATER CONTENT AMONG UNIVERSITY YOGINIS. Citius Altius Fortius. 26.
- BAL, Baljinder. (2015). Impact of Short-Term Training of Kapalbhati Pranayama on Components of Health-Related Fitness. International Journal of Science Culture and Sport. 3. 59- 59. 10. 14486/ IntJSCS437.
- Pandit UN, Pakhale H, Bellare B. Protective Role of Moolabandha While Practicing Bhastrika and Kapalabhati by Women Vulnerable to Bladder Dysfunction: A Preliminary Ultrasound Study. Int J Yoga. 2020 Jan- Apr; 13 (1): 80- 83. doi: 10. 4103/joy. IJOY_ 38_ 18. PMID: 32030027; PMCID: PMC 6937871.
- Gokhale, Vrinda & Dr, Lakshmeesha & Shetty, Vanitha & Rani, Vidya & Kumar, Naresh. (2018). Influence of kapala Bhati pranayama on oxygen saturation and blood pressure.
- Sharma VK, Trakroo M, Subramaniam V, Rajajeyakumar M, Bhavanani AB, Sahai A. Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students. Int J Yoga. 2013 Jul; 6 (2): 104- 10. doi: 10. 4103/ 0973- 6131. 113400. PMID: 23930028; PMCID: PMC 3734635.
- Campanelli S, Tort ABL, Lobão-Soares B. Pranayamas and Their Neurophysiological Effects. Int J Yoga. 2020 Sep- Dec; 13 (3): 183- 192. doi: 10. 4103/ ijoy. IJOY_ 91_ 19. Epub 2020 Sep 13. PMID: 33343147; PMCID: PMC 7735501.
- Gosewade NB, Shende VS, Kashalikar SJ. Effect of Various Eye Exercise Techniques along with Pranayama on Visual Reaction Time: A Case-Control Study. J Clin Diagn Res. 2013 Sep; 7 (9): 1870- 3. doi: 10. 7860/ JCDR/ 2013/ 6324. 3338. Epub 2013 Sep 10. PMID: 24179885; PMCID: PMC 3809624.
- Malhotra V, Javed D, Wakode S, Bharshankar R, Soni N, Porter PK. Study of immediate neurological and autonomic changes during Kapal Bhati pranayama in yoga practitioners. J Family Med Prim Care. 2022 Feb; 11 (2): 720- 727. doi: 10. 4103/ jfmpc. jfmpc_ 1662_ 21. Epub 2022 Feb 16. PMID: 35360798; PMCID: PMC 8963645.
- Karthik PS, Chandrasekhar M, Ambareesha K, Nikhil C. Effect of pranayama and suryanamaskar on pulmonary functions in medical students. J Clin Diagn Res. 2014 Dec; 8 (12): BC04- 6. doi: 10. 7860/ JCDR/ 2014/ 10281. 5344. Epub 2014 Dec 5. PMID: 25653936; PMCID: PMC 4316242.
- Nivethitha L, Mooventhan A, Manjunath NK. Evaluation of Cardiovascular Functions during the Practice of Different Types of Yogic Breathing Techniques. Int J Yoga. 2021 May- Aug; 14 (2): 158- 162. doi: 10. 4103/ ijoy. IJOY_ 61_ 20. Epub 2021 May 10. PMID: 34188389; PMCID: PMC 8191218.
- Thangavel, Dinesh & Gaur, Gaurav & Sharma, Vivek & Madanmohan, & KT, Harichandra & B, Grisham. (2013). Effect of 6 Weeks of Kapalabhati Pranayama Training on Peak Expiratory Flow Rate in Young, Healthy, Volunteers. Scholars Academic Journal of Biosciences. 1. 111- 114.
- Kala, Niranjan & Sharma, Sachin & Telles, Shirley & Balkrishna, Acharya. (2017). A pilot study to assess the effects of kapalabhati pranayama on attention and arousal.
- Telles, Shirley & Maharana, Kanchan & Balrana, Budhi & Balkrishna, Acharya. (2011). Effects of High-Frequency Yoga Breathing Called Kapalabhati Compared with Breath Awareness on the Degree of Optical Illusion Perceived. Perceptual and motor skills. 112. 981- 90. 10. 2466/ 02. 20. 22. PMS. 112. 3. 981- 990.
- Kekan, Dinkar & Kashalikar, Shriniwas. (2013). EFFECT OF KAPALBHATI PRANAYAMA ON WAIST AND HIP CIRCUMFERENCE. Journal of Evolution of medical and Dental Sciences. 2. 1695- 1699. 10. 14260/ jemds/ 446.
- Thangavel, Dinesh & Gaur, Gaurav & Sharma, Vivek & Subramaniyam, Velkumary & Bhavanani, Ananda. (2013). EFFECT OF 12 WEEKS OF KAPALABHATI PRANAYAMA TRAINING ON CARDIO-RESPIRATORY PARAMETERS IN YOUNG, HEALTHY VOLUNTEERS OF JIPMER POPULATION. International Journal of Medical & Pharmaceutical Sciences Research and Review. 1. 53- 61.
References
- Jan K. Brzezinski, Yoga Trangini, A rare commentary on Goraksha Samhita, Published by Himalayan Yoga publication trust, First edition, Delhi, 2015.
- B. K. S. Iyengar, Light on Pranayama.
- Swami Dwarika Nath Shastri, Hath Yoga Pradipika, reprint 2009, Chaukambha Vidya Bhavan.
- Acharya Shri Nivasa Sharma, Gherand Samhita, first edition 2006, Choukambha Vidya Bhavan.
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