Bhastrika Pranayama ( भस्त्रिका प्राणायाम ) is a breathing technique that aids in maintaining the proper functioning of respiratory system. These continuous series of voluntary controlled breathing exercises remove blockages from nose and chest. Here we would discuss about various such health benefits, steps and precautions for practicing ‘Bhastrika Pranayama’.
The Sanskrit name Bhastrika Pranayama ( भस्त्रिका प्राणायाम ) is the combination up of two words – Bhastrika ( भस्त्रिका ) means ‘blower’ or ‘bellows’ and Prana ( प्राण ) meaning ‘vital / life energy’ and ‘Ayama’ ( आयाम ) means ‘control’ or ‘regulation’. Regular practice of Bhastrika Pranayama increases gastric fire, improves appetite & treats digestion related problems.
How to practice Bhastrika Pranayama
Following are the step – by – step instructions to follow for the practice of Bhastrika Pranayama
Step 1 :
- Sit cross legged in any other meditative posture such as Padmasana or Sukhasana.
Step 2 :
- Keep your spine erected in the posture and fold arms placing them near shoulders.
Step 3 :
- Ensure that your mouth is properly closed, you may also close eyes in this posture.
Step 4 :
- Inhale deeply to fill lungs with air and exhale with force, mimicking panting activity.
Step 5 :
- Engage your diaphragm muscles while inhaling & exhaling repeatedly and deeply.
Step 6 :
- Hold your breath for about 3 – 5 seconds and then release your breathe with force.
Step 7 :
- To release the posture relax your palms on the thighs & take a few normal breaths.
Step 8 :
- Do it 21 times where one round of Bhastrika will include inhalation and exhalation.
Step 9 :
- You may slowly increase counts & duration of Bhastrika as your stamina increases.
Health Benefits of Bhastrika Pranayama
Following are the major Health Benefits of Bhastrika Pranayama that you may attain with regular practice :
- The regular practice of Bhastrika Pranayama with low respiratory rate assists to normalize blood pressure and reduce your heart rate.
- Bhastrika Pranayama aids to remove blockages from nose & chest and treats sinus, fibrosis, bronchitis and other respiratory diseases.
- Bhastrika Pranayama helpful in curing common cold, cough, asthma, breathlessness, flu, dysentery, arthritis and nasal infections etc.
- The practice of Bhastrika Pranayama aids in weight loss by enhancing your metabolism level that burns body calories at a faster rate.
- The regular practice of Bhastrika Pranayama helps to rejuvenate your mind and the body by relieving stress, anxiety and depression.
- Bhastrika Pranayama helps to remove excess phlegm from lungs, eases the throat & removes toxins and impurities from entire body.
- Bhastrika Pranayama strengthens and tones your abdominal region that treats digestion problems such as indigestion, gas or acidity.
- The regular practice of Bhastrika Pranayama helps to strengthen immune system, improves glow of your skin & checks sleep apnea.
- Bhastrika Pranayama aids to oxygenate your blood, improves vitality of tissues and boosts the functioning of central nervous system.
- The regular practice of Bhastrika Pranayama helps to correct the Tridosha imbalances in your body i.e, Vata, Pitta and Kapha doshas.
- The rapid inhalation and exhalation during Bhastrika Pranayama provides much required warmth & heat to your body during winters.
- The regular practice of Bhastrika Pranayama improves your memory and focus, thereby helpful in having fruitful meditation sessions.
Precautions and Contraindications
- You may practice Bhastrika Pranayama both in morning and evening but keep a gap of 4 hours between your meal and the practice.
- It is recommended to increase the break intervals while performing Bhastrika Pranayama if you are feeling dizziness or any pressure.
- You should avoid the practice of Bhastrika Pranayama if you are suffering from eye ailments such as detached retina and glaucoma.
- Avoid Bhastrika Pranayama if you are suffering from medical conditions such as heart ailments, migraines, high BP, fever, vertigo etc.
- People with intestinal disorders or spinal abnormalities should practice Bhastrika Pranayama under the guidance of an yoga teacher.
- It is highly recommended that all pregnant women must avoid the practice of rhythmic breathing technique of Bhastrika pranayama.
- Tips for Beginners : You’re advised to avoid performing Bhastrika Pranayama at night as this may interfere with your sleeping pattern.
Preparatory Poses
- Kumbhaka Pranayama
Follow Up Poses
- Kapalbhati Pranayama
Conclusion
The regular practice of Bhastrika Pranayama offers numerous health benefits – revitalize your body, improves appetite, prevents laziness, calms your mind, Improves energy flow, enhances positive mood, relieves anger, anxiety, stress & mild depression etc.
We really hope that this article would be useful guide for your practice of Bhastrika Pranayama. Try out this excellent pranayama to boost mind-body coordination and share your thoughts, views and suggestions on this article in the comment section below.
Also Read :
FAQs Related to Bhastrika Pranayama and its benefits
How do the practice of Bhastrika Pranayama improve one's overall health ?
The regular practice of Bhastrika Pranayama helps to improve respiratory problems like cough, common cold, asthma, flu, nasal infections etc. This posture is very effective in removing excess phlegm from lungs, eases the throat & removes toxins and impurities from entire body.
