Kapala Bhati

Sit in easy pose

Sit down + extend legs in front (dandasana)

Flex knee to chest

Rotate hips externally

Supination of both feet

External rotation of right knee (put right knee on left thigh)

Back straight (erectus spinae muscles eccentric contraction) + hands on knees

 

Inhale

Abdomen relaxes, diaphragm contracts (external intercoastal muscles contracts)

 

Exhale

Contract transverse abdominis mucles (concentric contraction)

Contract intercoastal internal muscles

Contract pelvic floor muscles (Mula Dhara)