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Bhastrika Pranayama

भस्त्रिका प्राणायाम / Bellows Breath

November 28, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit word “Bhastrika” means “bellows”, Prana meaning “Life force energy,” and Ayama, meaning “control”.

Benefits
  • Balances the Nervous System
  • Improves Respiratory Health
  • Stimulates Digestive Health
  • Reduces Stress and Anxiety
  • Increases Concentration
  • Enhances Cardiovascular Health
  • Balances the flow of energy (Prana) in Nadis
Ailments Tackled
  • Improves Lung Function
  • Stress and Anxiety
  • Respiratory Issues
  • Cardiovascular Health
  • Metabolic and Weight Management
  • Digestive Issues
  • Mental Clarity and Focus
Steps to perform the Asana: Bhastrika Pranayama
  • Sit comfortably in a cross-legged position (Sukhasana), on a Blanket with your feet flat on the ground. Ensure your hips are higher than your knees to avoid strain on your lower back.
  • Sit with your spine erect, shoulders relaxed, and chest open. An erect spine allows for better lung expansion and more effective breathing.
  • Place your hands on your knees in a relaxed manner in chin mudra or gyan mudra, with your palms facing upward.
  • Take a few deep breaths to center yourself and prepare for the practice.
  • Inhale deeply through your nose, expanding your abdomen.
  • Exhale forcefully through your nose, contracting your abdomen. The inhalation and exhalation should be rapid and forceful, creating a rhythmic pattern.
  • Continue this pattern of rapid and forceful breathing for about 20-30 breaths. Ensure that the movement of your abdomen is synchronized with your breath.
  • After completing a round, take a few deep breaths and rest for a moment. Repeat the process for 2-3 rounds, depending on your comfort level.
Key Alignment Points
  • Ensure your shoulders are relaxed and not hunched up towards your ears.
  • Keep the movements controlled and avoid excessive or jerky motions.
  • During exhalation, contract your abdomen and allow your chest to return to its natural position.
Contraindication / Cautions
  • Avoid in case of heart disease and hypertension
  • Avoid in case of severe asthma and chronic bronchitis
  • Avoid in case of abdominal surgery or pregnancy
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