Lower back and upper back

Kapalabhati: Skull Shining Breath

Rapid breathing activates your system and increases alertness, providing an energising start to more dynamic practice and improving your respiratory capacity.

How to do it

1. 1

   Sit tall with your spine long and shoulders relaxed

   Somewhere you can stay upright without effort, on a chair or on the floor.

2. 2

   Take a few ordinary breaths before you begin

   Get settled first. This is a stimulating breath, so arrive before you start it.

3. 3

   Exhale sharply through the nose by drawing the belly in

   The exhale is the active part. The inhale then happens by itself as the belly releases, and you do not need to help it.

4. 4

   Work in short rounds with a pause between each

   Between rounds, sit still and breathe normally until everything settles. Slower pace and fewer rounds are always available.

5. 5

   Build to one to two minutes in total

   Finish sitting quietly for a few normal breaths before you move on.

What to watch for

Any dizziness or light headedness means stop immediately, sit still and return to normal breathing. This one is designed to be energising rather than settling, so on a day when you want to calm down instead, choose a slow breath practice.

Ways to adjust it

• Reduce speed
• Reduce rounds
• Pause between rounds
• Avoid if dizzy

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.