How to Practice Gaman Kapalbhati
Gaman means walking. Kapal means forehead and bhati means glow or brightness. This procedure does not incur any expenses and does no require any gadgets. It is found to rejuvenate the body and mind; and reduce weight without weakness.
Steps
• Start with a steady and slow walk on empty stomach.
• As you begin to walk rhythmically gradually begin to practice active abdominal expiration with the steps.
• Two strokes of expiration per step is usually comfortable.
• This gets automatically associated with passive thoracic expiration. There is no need to make any efforts.
• Extra value can be added by practicing NAMASMARAN i.e. remembering divine name that one reveres.
• For example; SHRI RAM JAY RAM JAY JAY RAM is easily synchronized with two steps, which include four strokes of abdominal expiration.
• Sharing this information boosts the motivation and this activity becomes a joyful celebration and not a mechanical and compulsory health measure.
Tips
• This has the advantage of physical exercise, reducing hypokinetic stress and .all pettiness and negativity. It is best to practice and then share it with others. It does add loads to our fulfillment.
Warnings
• Should not be done in presence of abdominal, lesion, wound, operation, scar, ulcer, burns, inguinal hernia, femoral hernia, abdominal hernia, hydrocele, pregnancy, abdominal and/or pelvic malignancy or any such condition that makes the abdominal and/or pelvic organs delicate and vulnerable to injury.
• This is very important as Kapalbhati is associated with sudden pressure changes in intraabdominal, inrtathoracic and related areas.
• This should also be avoided in high blood pressure, vertigo, intracranial high blood pressure

Sources and Citations
• NAMA, NAMASMARAN AND TOTAL STRESS MANAGEMENT: DR. SHRINIWAS KASHALIKAR
• BIOGRAPHY OF SHRI BRAHMACHAITANYA MAHARAJ GONDAVALEKAR: PROF. K.V. BELSARE