Pranayama Practice: Bhastrika
/
Image by Hilary Bovay Photography
Pranayama
Pranayama is the 4th limb of the 8 limbs of yoga. Pranayama is the practice of controlling the breath. According to Ayurveda, prana is our life force. When we practice pranayama, we are harnessing that life force. Prana is also the connection between the mind and the body. Therefore, when we practice pranayama, we are unifying the body and mind. There are many forms of pranayama in Ayurveda. Some increase lunar energy like Adham Pranayama. While others increase solar energy like Kapalabhati Pranayama or Bhastrika Pranayama which we discuss in this post. Finally there are pranayama practices that balance both the lunar and solar energies like Nadi Shodana Pranayama.
In Ayurveda, pranayama is used as a treatment or chikitsa and depends on the dosha of the person and/or their current imbalances. Heating forms of pranayama like Bhastrika are generally recommended for kapha dosha and kapha imbalances. This form of pranayama has a forceful exhalation and a forceful inhalation. Because bhastrika is a very active and heating practice, it is not recommended for all people. Bhastrika should not be practiced by pregnant or menstruating women, as well as, for people with high blood pressure, heart disease, hernias, gastric ulcers, epilepsy, vertigo, nosebleeds, detached retinas, glaucoma, recent abdominal surgery, and anyone at risk for stroke. People struggling with asthma or chronic bronchitis should only practice bhastrika with a teacher.
Bhastrika Pranayama (Bellows Breath)
Bhastrika Pranayama is also known as “bellows breath”. To practice this breathing technique follow these steps or listen to our audio recording of how to practice Bhastrika Pranayama:
Sit comfortably with your hips elevated on a pillow to help keep your spine straight.
Single Nostril Practice:
Close the left nostril as in right nostril or solar breathing.
Place your left hand on the left knee.
Inhale and exhale through the right nostril without stopping. The breath should be forceful and active. The length of the inhalation and exhalation should be equal. Do at least 10 rounds of inhalations and exhalations.
When you inhale your belly should expand and when you exhale your belly should contract.
Inhale and retain the breath, then exhale through the left nostril, keeping the right nostril closed. Retentions don’t need to be long. Each person will be different, but please do not strain to hold the breath, only hold for as long as is comfortable. (do not retain the breath if you have hypertension or underlying heart problems; children should also not practice retentions).
In the second round, close the right nostril and breathe forcefully and actively. The length of the inhalation and exhalation should be equal. Do at least 10 rounds of inhalations and exhalations.
Both Nostrils Practice:
Inhale and exhale through both nostrils without stopping. The breath should be forceful and active. The length of the inhalation and exhalation should be equal. Do at least 10 rounds of inhalations and exhalations.
When you inhale your belly should expand and when you exhale your belly should contract.
The pace of inhalations and exhalations is different for each person. It is generally practiced as a 1 second inhale and 1 second exhale, but some find that when they first begin this practice it is easier to start at a 2 second inhale and a 2 second exhale. However, with time, people often find their speed will increase.
How fast or slow you practice bhastrika is not important. The quality of your practice is the most important. Remember there shouldn’t be any straining or forcing when practicing pranayama. We always want to feel peaceful and at ease when we practice.
Music by Fried Coffee.
“a wall [that stands] between the Yogi and reality. When the student comes in touch with the finer forces, called prana, they can learn to control their mind, for it is tightly fastened to the prana, like a kite to a string. When the string is held skillfully, the kite, which wants to fly here and there, is controlled and flies in the direction desired.”