BHASTRIKA PRANAYAMA (Bellows Breath)
A powerful breathing exercise that can help to invigorate the body and mind.
Steps:
- Find a comfortable sitting position, on the floor or on a chair, with your spine straight and shoulders relaxed.
- Close your eyes and take a few deep breaths to relax your body and mind.
- Take a deep breath in through your nose, filling your lungs completely. Focus on expanding your chest and abdomen as you inhale (puraka). This is the active part of the breath.
- Exhale (Rechaka) forcefully and quickly through your nose. Contract your abdomen inward to push the air out rapidly. This is the active part of the breath.
- Start with a few rounds of Bhastrika, gradually increasing the speed and intensity of your breath. Aim for a rhythm of about 1-2 breaths per second
- You can start with 10-15 rounds and gradually increase as you become more comfortable with the practice.
- Maintain awareness of your breath and the sensations in your body throughout the practice.
- Focus on the rhythmic movement of your abdomen and chest as you breathe in and out.
- After completing the rounds, sit quietly for a few moments with your eyes closed. Notice the effects of the practice on your body and mind
Benefits :
Helps increase energy and vitality.
Improves lung capacity and respiratory function.
Can help clear the mind and improve focus and concentration.
Bhastrika should be practiced with caution by individuals with high blood pressure, heart disease, hernia, or epilepsy. If you feel dizzy or lightheaded during the asana, stop immediately and rest.