Summary of "Kapol Hanuman Kriya by Yogi Arunananda Muni | Stay Forever Young, Radiant & Wrinkle-Free Naturally"

Overview

Kapol Hanuman Kriya (face/cheek pranayama) is a simple pranayama-based facial exercise taught by Yogi Arunananda Muni. It is intended to firm the face, reduce sagging and wrinkles, and brighten the skin. The practice is free to do and the presenter claims visible improvement in about 20–25 days with regular practice. Gradually increase repetitions over time.

Claimed visible improvement in ~20–25 days with regular practice.

Step-by-step practice (main technique)

Sit comfortably — cross-legged, on a chair, or on the bed. Wait about 1.5 hours after eating before you begin.
Begin with alternate-nostril breathing (Anulom-Vilom) to settle the breath.
Close one nostril and inhale fully through the other.
When the lungs are full, puff out both cheeks.
Hold the breath (kumbhak) with the cheeks puffed for as long as comfortable. Count silently; start with a count of 5.
When you can no longer hold, exhale slowly through the opposite nostril while releasing the air from the cheeks.
Repeat the sequence from the other side.
Start with about 5 repetitions on the first day and gradually increase to around 15 repetitions per day.

Variations and additions

Improved-eyes/added pressure technique (naturopathy reference): fill the mouth/cheeks with water and repeatedly spit/splash toward the eyes (a video reference mentions doing this about 40 times).
For people with high blood pressure: skip the breath-hold (kumbhak). Simply puff and release the cheeks 15 times.
After completing the practice, rub your hands together until warm and gently massage the face with light strokes (as if applying cream). Repeat this facial massage three times.

Precautions and contraindications

Do not practice immediately after eating — wait about 1.5 hours.
Do not force the breath-hold or strain; work within your capacity.
Avoid or delay the full practice for at least three months after major surgery, paralysis, or major heart procedures.
People with high blood pressure should avoid kumbhak and use the gentler puff-and-release variant.