One of the eight breathing pranayamas in yoga is bhastrika. The technique does not require special skills or prescriptions for execution. It can be used every day, cleansing the physical and mental body of a person.
Features of this pranayama
Benefits
Correct and regular execution of bhastrika entails many positive responses in the body:
- getting rid of toxins;
- impact on metabolism and acceleration of metabolism;
- healing of the respiratory tract;
- cleansing the body of mucus and excess fluid, especially relevant for those who often suffer from throat diseases;
- positive effect on the nervous system;
- relieving contrived anxiety and cleansing thoughts;
- balancing energy channels;
- activation of lung function. From the point of view of yogic teachings, bhastrika allows you to keep the mind concentrated. Correct execution of the exercise leads to achieving goals and mastery in yoga.
Contraindications
Incorrect technique of this pranayama can lead to nausea, excessive sweating, dizziness and tension in the body. In addition, there are a number of restrictions, in the presence of which, it is not recommended to perform bhastrika:
- hypertension;
- presence of heart defects or diseases;
- gastrointestinal diseases;
- recovery after a stroke. In the presence of severe or chronic respiratory diseases, the practice is possible after consulting a doctor and under the supervision of an experienced yoga instructor .
Execution technique
Preliminary technique
Preliminary practice will require taking a comfortable posture - lotus or perfect posture, in which the back will be straightened. For fingers, you can use the mudra “Knowledge”. Some time should be devoted to tuning in to the practice and clearing the mind of extraneous thoughts and anxieties. After that, you can start enhanced breathing exercises. It is important to maintain the same time for inhalation and exhalation, to monitor the work of the abdomen and diaphragm. To prepare for the main practice, you should perform 10 cycles from 1 to 5 approaches , after which restore breathing and proceed to the main technique.
Main technique
The whole exercise consists of 3 levels, where one breathing cycle is considered inhalation and exhalation.
First stage
- Restore breathing after preparatory practice.
- Close the right nasal passage with the thumb of your right hand and make 10 breathing cycles through the left.
- Repeat 10 cycles for the left nostril, closing it with the thumb of your left hand. Breathing is carried out through the right.
- Inhale through the left side of the nose.
Close both nostrils and hold your breath. Breath holding time should be comfortable for the practitioner , usually leaves a few seconds. 6. Take a smooth, calm exhale through the left side of the nose.
Second stage
- Close the left side of the nose with the ring finger or ring finger and little finger.
- Make 10 breathing cycles with increased inhalation and exhalation through the right side of the nose, observing the same time for their execution.
- Take a deep breath and pinch the right side of the nose (the left remains pinched after completing the cycles).
- Hold your breath for a few seconds.
- Slowly exhale through the right nasal passage.
Third stage
- Perform 10 cycles of enhanced breathing through both nostrils.
- After 10 rounds, close both nostrils and hold your breath.
- Perform a slow exhale through the nose. Three stages constitute one round of practice. The number of rounds can increase over time from one to five. After completing one round, it is necessary to give the body a short rest of up to 3 minutes to listen to your thoughts and feelings. Mastering bhastrika, like other yogic techniques, requires measuredness and time. You need to perform the exercise only with feelings of comfort with yourself, without allowing a “weighting” of the body’s condition. The practice requires complete relaxation of all the muscles of the body, especially the face, avoiding a tense state. Bhastrika trains human consciousness, accustoming it to order and concentration.
