Bhastrika Pranayama
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[edit] Bhastrika Pranayama
Introduction
Bhastrika is the Sanskrit word for "bellows". Hence Bhastrika Pranayama is often called the "bellows breath" in English. It is a breathing technique used by yogis to build energy, tone the muscles of respiration, and induce a feeling of alertness and mental clarity. As suggested by the name, the breath imitates the action of a bellows. Practitioners quickly and evenly suck in air, and those who are very experienced in yogic breathing exercises often feel as if they are heating up from the inside out, just like a glowing ember. Essentially a method of controlled hyperventilation, it should not be practiced for long periods of time, and should be learned under the guidance of an experienced practitioner.
Method
Sit in a comfortable position with the spine erect. People typically practice on the floor in a cross-legged position such as a lotus, but beginners may be more comfortable sitting on the edge of a cushion or chair. Be sure that your back is straight--neither hunched forward nor arched back--and that the entire body is relaxed. Put your hands in lap or on the knees. Begin with a relaxed, even breath, feeling your abdomen expand outward as you inhale and pull in ward as you exhale. Partially close the glottis to engage the ujjayi breath.
To begin bhastrika, breath quickly and evenly. Iyengar yogis advise that inhalations and exhalations should be equally forceful, and this type of practice may be easier for beginners. In the Ashtanga tradition, emphasis is given to the inhalation. Breathe in this manner for 2 to 5 minutes. At the end of one cycle (Avartana), inhale as deeply as possible and retain the breath for a few seconds. Then exhale as much breath as possible before allowing the breath to return to normal.
Cautions
Beginners should practice this pranayama slowly at first, allowing their bodies time to adapt to the practice. Bhastrika is essentially a controlled hyperventilation, so the increased levels of oxygen in your bloodstream may make you feel lightheaded or anxious, especially if you are new to the practice. If this happens, take a break and allow your breath to return to normal.
This pranayama should not be practiced by people who are pregnant or have high blood pressure.
People with hernias should proceed with caution and avoid strain.
Benefits
- Clears chest congestion, and improves asthma
- Aids digestion
- Strengthens respiratory diaphragm
- Improves concentration, mental alertness
- Builds energy
- According to Ayurveda, diseases caused by imbalance of wind, cough and bile (Vata, Kappha and Pitta) are also corrected by this Pranayama.
- If no other means to warm the body is available, it can be heated with the help of this Pranayama.
- According to yogic philosophy, Bhastrika and other breathing exercises purify the nadis, or energy channels, and operate in particular on the Sushumna nadi.
