Pranayama means prolongation of breath and its restraint. Bhastrika pranayama is a forceful and vigorous breathing exercise that directly translates to "bellow's breath." According to yoga master B.K.S. Iyengar, Bhastrika pranayama invigorates the abdominal organs, thus improving digestion and assisting weight loss. Consult your doctor before practicing pranayama.
Technique
To perform Bhasktrika pranayama, come to a comfortable seated position. Close your mouth and keep both nostrils open. Fully exhale your lungs. Then complete and forcefully exhale by snapping your stomach muscles inward. Inhale normally and repeat the forceful exhale. As you continue this cycle, you will notice that the inhales start to happen on their own. Start by completing eight cycles. Allow the breath to become faster and gradually increase the amount of cycles.
Variations
You can do Bhastrika pranayama by alternating nostrils or by partially closing both nostrils. To perform alternate nostril Bhakstrika, place your thumb and index finger of your right hand just above each of your nostrils. Alternate closing one nostril per exhalation. To partially close both nostrils, place the thumb and index finger of the right hand just above the nostril openings and partially block the opening of both nostrils. Perform Bhastrika pranayama as normal. These variations increase control of the exhalation.
Benefits
Bhastrika pranayama invigorates the liver, spleen, pancreas and abdominal muscles. It also improves digestion and may assist weight loss. Bhastrika pranayama also drains the sinuses and creates a feeling of exhilaration. In addition, Bhastrika pranayama is often prescribed in Ayurveda, an ancient form of holistic medicine, to treat specific imbalances. It may be useful for improving sleep.
Cautions and Considerations
According to yoga teacher and studio owner Aadil Palkhivala, Bhastrika pranayama can damage or even destroy the nervous system. Palkhivala recommends years of backbending pose practice before attempting this breath. Yoga master B.K.S. Iyengar warns that those with high or low blood pressure or eye problems should avoid practicing this pranayama. If the tone in your breath becomes different, stop this pranayama. Also stop the breath if it causes pain or severe discomfort. Always practice pranayama under the guidance of an experienced teacher.
References
- Yoga Journal: How to Teach Peace
- "Light on Pranayama"; B.K.S. Iyengar, 2006
- Yoga Journal: Ayurvedic Sleep Aids
- "Ayurvedic Yoga Therapy"; Mukunda Stiles, 2007
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