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How to Do Kapalasana (Skull Pose)
Kapalasana, also known as Skull Pose, is an advanced yoga posture that requires good balance, strength, flexibility, and concentration. Beginners should practise this asana under the guidance of a qualified yoga instructor.
Steps to Perform Kapalasana
- Begin by sitting in Malasana (Garland Pose).
- Slowly inhale and bend forward, bringing the head towards the floor. Place both hands firmly on the floor on either side of the head.
- Gradually lift the body while distributing the weight between the head and both hands.
- Slowly raise the waist and legs upward into an inverted position while maintaining steady breathing.
- Gradually adjust your balance and place both elbows and palms firmly on the floor for support.
- In the final position, bend both legs, keep the spine straight, and maintain the head, elbows, and palms firmly supported on the floor.
- Hold the position for 2-3 breaths while maintaining balance and controlled breathing.
- Slowly lower the shoulders and gradually bring the legs and waist back down.
- Lie on your stomach and relax in Makarasana (Crocodile Pose).
- Beginners should practise Kapalasana only under the supervision and guidance of an experienced yoga instructor.
- Repeat the asana 3-4 times, according to your comfort and ability.
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Benefits of Kapalasana (Skull Pose)
Practising Kapalasana traditionally offers the following benefits:
Helps strengthen the abdominal muscles.
Supports arm, shoulder, and upper-body strength.
Helps improve balance and body coordination.
Supports concentration and mental focus.
Helps maintain the natural alignment and curve of the spine.
May support overall hormonal balance when practised as part of a regular yoga routine.
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Indications
Kapalasana should be practiced to support:
Improvement in the flexibility of the arms and spine.
Strengthening of the forearm and arm muscles.
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Contraindications
Kapalasana should be avoided or practised only with professional guidance in the following conditions:
Head or neck injuries.
High blood pressure or uncontrolled hypertension.
Shoulder or neck injuries.
Cervical spondylosis.
A history of shoulder dislocation.
Spinal injuries or severe back pain.
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Who Can Practice Kapalasana?
Kapalasana is an advanced yoga posture and is generally suitable for healthy adults (up to 50 years) who have developed adequate strength, flexibility, and balance.
It should be practised according to individual physical ability and under expert supervision when necessary.
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Who Should Avoid Kapalasana?
Older adults, particularly those above 60-70 years, and pregnant women should avoid Kapalasana.
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Final Pose Picture
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