Yoga Practice Name
Bhastrika (भस्त्रिका)
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English Name
Bellows Breath
Description and Steps
Description:
Bhastrikā Prāṇāyāma is a dynamic yogic breathing technique that mimics the action of bellows, with rapid and forceful inhalation and exhalation. It generates heat in the body, boosts energy, and clears physical and mental blocks.
Steps:
Sit Comfortably
- Choose a meditative posture like Padmāsana or Sukhāsana.
- Keep the spine straight and hands on knees.
Inhalation and Exhalation
- Inhale deeply and forcefully through the nose, expanding the lungs.
- Exhale quickly and forcefully through the nose, contracting the abdomen.
Rhythm
- Perform about 15–20 breaths in one round.
- After one round, take a deep breath in, hold it briefly (if comfortable), then exhale slowly.
Repetitions
- Practice 3–5 rounds, resting between each round.
General Benefits
- Improves Lung Capacity – Strengthens the respiratory system through vigorous breathing.
- Enhances Mental Clarity – Increases oxygen supply to the brain, improving focus and alertness.
- Boosts Energy – Stimulates the nervous system and revitalizes the body.
- Ignites Digestive Fire (Agni) – Aids metabolism and supports digestive health.
- Improves Circulation – Promotes blood flow throughout the body.
- Removes Blockages – Clears pranic pathways (nāḍīs), enhancing energy flow.
- Reduces Stress – Helps calm the mind after practice, especially when followed by slow breathing or meditation.
- Strengthens Immunity – Supports immune function through improved vitality.
Cautions-Limitations-Contraindications
- Avoid in High Blood Pressure – Can elevate blood pressure due to forceful breathing.
- Not for Heart Conditions – May strain the cardiovascular system.
- Avoid with Epilepsy or Seizures – Can provoke episodes due to intense stimulation.
- Avoid During Pregnancy – The vigorous breathing may cause strain or discomfort.
- Not for Acute Respiratory Issues – Avoid if you have asthma attacks, bronchitis, or severe colds.
- Avoid During Headaches or Dizziness – Can intensify symptoms.
- Practice on Empty Stomach – Wait at least 3 hours after eating.
- Begin Slowly – Beginners should not do long or forceful rounds; build up gradually.
- Avoid if Feeling Weak or Fatigued – This is an energizing practice; do only when the body has enough strength.
Complimentary Practice
- Anulom Vilom (Alternate Nostril Breathing): Calms and balances the nervous system after the energizing effect of Bhastrikā.
- Nadi Shodhana: Further purifies and balances energy channels, supporting deeper pranayama.
- Sheetali / Sheetkari Prāṇāyāma: Cooling pranayamas to counteract the heat generated by Bhastrikā.
- Bhramari (Bee Breath): Soothing practice to relax the mind post Bhastrikā.
- Meditation (Dhyāna): Harness the heightened pranic energy and direct it inward for meditative stillness.
Similar Practices
1.Kapalabhati, 2.Surya Bhedana, 3.Anulom Vilom, 4.Antara Kumbhaka
Practice Keynotes
- Vigorous Inhalation & Exhalation: Rapid, forceful breaths activate energy and clear stagnation.
- Use of Diaphragm: The movement should originate from the diaphragm and abdominal region.
- Posture: Sit in a steady, upright meditative posture (e.g., Siddhāsana, Padmāsana).
- Breath Count: Begin with 10–15 breaths per round; increase gradually based on capacity.
- Rounds: Usually practiced in 3 rounds with rest in between.
- Time of Practice: Best practiced in the morning on an empty stomach.
- Contraindications: Avoid if you have high blood pressure, heart conditions, or severe anxiety.
- Follow-Up Practices: Follow with calming pranayamas like Anulom Vilom or Nādi Śodhana.
