The Good and Bad of Bhastrika Pranayama September 28th, 2011 yoga certificationBy Faye Martins Bhastrika Pranayama

literally means bellows breath: exhaling quickly and forcefully, making a sound like air expelling from a bellows. Performing Bhastrika Pranayama regularly can provide health benefits, but how is it done and are there any contraindications? Bellows breathing is performed in a relaxed sitting position, like Padmasana or Crossed Leg position. Inhale fully, inflating the chest, rather than the abdomen. When the lungs are completely fully, exhale forcefully. The air should make a hissing sound as it escapes. The breathing should be repeated five to ten times, as forcefully and quickly as possible; stop if you start to feel dizzy or faint. When you have finished one round of breathing, take a deep inhalation and hold the breath in as long as possible. Exhale when needed and then take several normal breaths; begin another set when you feel comfortable. Five minutes a day is the recommended time period for Bhastrika Pranayama.

When performed correctly, this breathing exercise helps provide the body with maximum oxygen, which makes the skin glow. Other benefits include reducing toxins in the body, increasing warmth in the body and
strengthening the immune system, and reducing respiratory tract ailments. Blood purification and weight loss are also benefits of bellows breathing.

It is said that this is the secret

to ageless skin and beauty!

Although there are many advantages to Bhastrika Pranayama, it is not for everyone. Practitioners with high blood pressure or cardiac problems should avoid this exercise. If the temperature is high, such as during the summer or in an overheated room, this kind of breathing should be limited to two minutes, rather than five. Continuing to breath deeply and forcefully when you feel faint may lead to hyperventilation, so it is important to stop immediately if dizziness occurs. Hyperventilation decreases the carbon dioxide level in the blood and reduces blood flow to the brain, resulting in confusion and agitation. Calcium levels in the blood are also affected, leading to numbness and muscle twitching. In very rare cases, the blood vessel supplying the heart can spasm; if heart disease is already present, this could trigger a heart attack, which is why Bhastrika Pranayama must be avoided in those with the condition. As with other asanas and practices in Yoga, it is important to remember that these are powerful tools, to be regarded respectfully. Take seriously any negative signs from your body or your students. Copyright 2011 Aura Wellness Center Publications Division

Bhastrika Breathing (Pranayama)

September 13th, 2012 by Deborah

On both physical and emotional levels, pranayama breathing exercises clear the channels that enable you to exchange your personal energy with the energy of the universe. When you have a lot of energy moving through your body, you feel more vibrant, energetic, you feel comfortable in your body. Bhastrika breath is one of the most empowering breathing exercises in yoga which is also known as bellows breath. This is a very energizing and cleansing breath. Although it is generally a very simple technique, it is important that you stay tuned in to your body during this process. This breath can be performed standing or sitting, and if at any time you feel uncomfortable or light-headed, discontinue the Bhastrika for a few moments, than resume as you are able, perhaps as a less intense manner. Sit (or stand with legs hip width apart) take a few deep breaths and relax. Allow your arms to accompany the breath by raising them overhead, fingertips extending upwards, while you inhale through your nostrils. Exhale through the nostrils as you bring your arms downward. Begin with in a slow deliberate rhythm, gradually picking up the pace as you synchronize inhalations and exhalations with the movement of your arms. You can do Bhastrika breathing in any way that feels comfortable for you. I like to align my movement with music. Depending on ability, I recommend trying a set of ten with my arms extending upward with breath and downward to the sides with exhalations. I then continue a set of ten reaching forward with my arms as I breathe through my nostrils and exhaling as I draw my arms inward. From time to time, I like to switch it up by alternating ten upward and down, outward then in first is sets of ten, then five, then singles. The entire breathing movement should be from your diaphragm. Keep your head, neck, shoulders, and chest relatively stable while your belly moves in and out. The breath is no deeper than a sniffle in, and a full contraction of the belly as you exhale. This breathing exercise creates the experience of feeling energized and invigorated. If you feel sluggish in the morning, perform a set of Bhastrika breaths and you will find new clarity of mind and body. If you are trying to lose weight, performing Bhastrika several times per day will increase your digestive power and help your metabolism burn more intensely. It is generally best not to perform Bhastrika close to bedtime as you may have difficulty falling asleep.

your skin glows,

and

Benefits of Bhastrika Pranayama

Bhastrika Pranayama in yoga is one of the most common forms of breathing exercises. It is usually referred to as the bellows breath because it mimics the bellow that is used to enhance a fire. The Bhastrika Pranayama is done through vigorously pumping air throughout the whole system. This is where most of the benefits come in and further down are the key ones.

1. Improves body health

Performing Bhastrika Pranayama increases the metabolic functions and thus burns out toxins and unwanted fats in the body. Additionally, it promotes release of toxins and natural weight loss as well. This is one of the best breathing exercises for lungs. This is because it makes lungs healthier and improves endurance. It also helps in the purification of body and blood since it enhances the release of any foreign materials present in the whole body.

2. Cures respiratory conditions

If you have any respiratory problem, then you ought to consider using this particular type of yoga to deal with your condition. Bhastrika Pranayama affects the respiratory system directly and thus it cures all respiratory related problems. Examples of some of the respiratory problems that are going to be cured completely through using Bhastrika Pranayama include sinus, flu, cold and asthma. Other throat problems like tonsils and thyroid are also cured.

3. Anti-aging properties

Regular practice of Bhastrika Pranayama assists in obtaining naturally glowing skin. In fact, the key to beautiful and ageless skin is performing this yoga early in the morning before doing anything else. This is the secret to better living and you will not require spending a lot of money on expensive beauty products in order to conceal your age as soon as you realize the results that can be achieved by this practice.

Bhastrika Pranayama also has its shortcomings also including the fact that it aggravates certain health conditions. People with high blood pressure and heart problems should not use this type of yoga.

How to do Bhastrika pranayama

Practicing Yoga, meditation, and pranayama helps to lead stress free life. Learn how to perform Bhastrika pranayama. Regular practice of Bhastrika pranayama will improve your resistance power. It will help you to keep diseases away.

In our busy lives we rarely notice that we are ignoring our physical well-being and spiritual prosperity. Analyse your routine and you will be surprised to know that you hardly have time to look at your spiritual needs. A big wide web of thoughts is not allowing your mind to be stable and calm. Your body and mind too need time to get refreshed. Yoga and meditation are proven ways to find calmness. Pranayama is a powerful breathing technique that ensures healthy body and calm mind. Practicing various types of pranayama boosts resistance power and gives physical strength. Yoga is of Indian origin. The research in the field of yoga and meditation gave rise to various types of yoga like power yoga and Bikram yoga. Pranayama is a breathing exercise that helps to improve breathing pattern and combat with illnesses.

Bhastrika pranayama - procedure Ujjayee, Shitali, Viloma, Kapalabhati, Anuloma, Bhastrika, and Bhramari are some of the popular forms of pranayama. Bhastrika pranayama is all about inhaling and exhaling completely so that your body gets maximum amount of oxygen. Follow the steps given below and learn to do Bhastrika pranayama. Be seated in comfortable posture. Padmasana (crossed leg) andVajrasana are the ideal yoga postures to practice pranayama. Place your hands on your knees. Feel relaxed. Focus on your breathing pattern and be relaxed.

Breathe in by inhaling forcefully through both the nostrils. Make sure that your lungs are full with air. Once you inhale fully, exhale with great force making hissing sound. In Bhastrika pranayama one needs to apply force while breathing in and breathing out. You can determine how much speed to apply while inhaling and exhaling keeping in mind your heath and endurance power. When you breathe in while performing Bhastrika pranayama, your abdominal should not blow up. Instead your chest area should blow up. Repeat the procedure for 5 to 10 times. You have successfully completed Bhastrika pranayama. One should perform Bhastrika pranayama for 5 minutes everyday. Those who have high blood pressure or heart disease should not practice Bhastrika pranayama.

Benefits of Bhastrika pranayama Yoga is the method to attain self enlightenment. Meditation helps to achieve tranquility. Pranayama is a way to improve your immune system. Bhastrika is a Sanskrit word which means bellows. In Bhastrika pranayama, the breathing pattern resembles the blowing of bellows. Following are the health benefits of performing Bhastrika pranayama. Helps to throw out toxins and cures illnesses of respiratory track Boosts the supply of oxygen and purifies blood Helps to keep negative thoughts away Increases warmth in the body and helps to prevent common cold Regular practice of Bhastrika pranayama keeps you away from all diseases

Regular practice of pranayama purifies blood and enhances oxygen flow. Performing pranayama in the early morning helps to obtain naturally glowing skin. The secret to ageless skin is pranayama. You will not need to spend money on expensive beauty products to hide your age once you get to know the results ofpranayama practice. Pranayama is the key to better living.
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PRANAYAMA
Pranayama is powerful breathing technique that ensures healthy body and calm mind. Regular practice of various types of pranayama improves breathing pattern, purifies blood, boosts resistance power and gives physical strength.

Bhastrika Pranayama: Bhastrika is a Sanskrit word which means bellows. In Bhastrika pranayama, the breathing pattern resembles the blowing of bellows. Bhastrika pranayama is all about inhaling and exhaling completely so that your body gets maximum amount of oxygen. Procedure of Bhastrika Pranayama:
o

Be seated in comfortable posture. Padmasana (crossed leg) andVajrasana are the ideal yoga postures to practice pranayama. Place your hands on your knees. Feel relaxed. Focus on your breathing pattern and be relaxed.

Breathe in by inhaling forcefully through both the nostrils. Make sure that your lungs are full with air. Once you inhale fully, exhale with great force making hissing sound. In Bhastrika pranayama one needs to apply force while breathing in and breathing out. You can determine how much speed to apply while inhaling and exhaling keeping in mind your heath and endurance power.

When you breathe in while performing Bhastrika pranayama, your abdominal should not blow up. Instead your chest area should blow up. Repeat the procedure for 5 to 10 times. You have successfully completed Bhastrika pranayama. One should perform Bhastrika pranayama for 5 minutes everyday. Those who have high blood pressure or heart disease should not practice Bhastrika pranayama.

Benefits of Bhastrika pranayama:

o o o o o

Helps to throw out toxins and cures illnesses of respiratory track Boosts the supply of oxygen and purifies blood Helps to keep negative thoughts away Increases warmth in the body and helps to prevent common cold Regular practice of Bhastrika pranayama keeps you away from all diseases

Bhramari Pranayama: Bhramari pranayama is very effective in instantly calming your mind down. It is one of the best breathing exercises to release the mind of anger, agitation, frustration or anxiety. This breathing technique derives its name from the black Indian bee called Bhramari. Procedure of Bhramari pranayama:
o

Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee.

You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results. Breathe in again and continue the same pattern for 6-7 times.

Benefits of Bhramari pranayama:

o

Instant way to relieve tension, anger and anxiety. It is a very effective breathing technique for people suffering from hypertension as it calms down the agitated mind.

o o o o o

Gives relief if youre feeling hot or have a slight headache Helps mitigate migraines Improves concentration and memory Builds confidence Helps in reducing blood pressure

Kapalbhati Pranayama:

Kapalbhati pranayama purifies entire respiratory system and ensures you radiant and glowing skin. Practicing
Kapal is forehead and bhati means glow. Kapalbhati pranayama in the morning will be highly beneficial. Procedure of Kapalbhati Pranayama:
o

Be seated in a comfortable posture. Padmasana (crossed leg) andVajrasana are the ideal yoga postures to practice pranayama. Place your hands on your knees. Feel relaxed. Focus on your breathing pattern.

Take a deep breath in and then release the breath out. Now inhale slowly and exhale with a great force. Your abdominal muscles should get expanded when you inhale and get contracted when you exhale.

The exhalations should be forceful. This exercise is similar to that of blowing your nose. The process of inhalation and exhalation should be constant. Make sure that while exhaling, you are throwing the air out from the lungs with full force.

Do not take much effort while inhaling the air. Complete the procedure ofKapalbhati pranayama by deep inhalation and exhalation. You have successfully completed one round of Kapalbhati pranayama. A learner can do 3 rounds of Kapalbhati pranayama by doing 15 exhalations in each round. Take small breaks between each round. You can increase the number of exhalations and rounds of pranayama as per your convenience.

Benefits of Kapalbhati pranayama:

o o o

Kapalbhati pranayama helps to detoxify lungs and respiratory tracks. Boosts the supply of oxygen and purifies blood. Helps to tone up the abdominal muscles. It is also helpful in reducing belly fat.

Kapalbhati pranayama is practiced before meditation. It improvises concentration span and helps to stay away from unwanted thoughts while practicing meditation.

As its name suggests, a regular practice of Kapalbhati pranayama makes you look beautiful.
Anulom Vilom Pranayam: Anulom Vilom Pranayam is also known as Nadi Shodhana Pranayama or alternate nostril breathing. By the practice of Anulom Vilom Pranayam, the whole nervous system is cleansed and toned. Procedure of Anulom Vilom Pranayama:

o o

Close your eyes and relax. Sit in this position for a couple of minutes till you settle down. Close your right nostril with your right thumb and inhale slowly through the left nostril. Fill up your lungs to the maximum capacity. Hold your breath.(Do not hold breath initially for 2- 3 months, practice only inhalation and exhalation). Do not hold breath at all if you are suffering from hypertension, asthma. Now close left nostril with middle and ring finger and exhale through the right nostril very slowly and rhythmically. Here you will return to its original position and toxic air is released into the atmosphere.

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Inhale again through the right nostril. Exhale again through the left nostril.

Steps from 1-6 above are called one set of the Anulom Vilom Pranayam. Repeat it gradually for as long as possible. With practice, your inhaling and exhaling time will increase as you will start breathing more deeply, breath will become more smooth. Benefits of Anulom Vilom Pranayama:
o o o o o o o

Cleans up and tones up the entire nervous system. It is also beneficial in migraine and chronic sinus problems. It strengthens the heart. Improves blood circulation and breathing capacity. Practice of Anulom Vilom Pranayam removes mental tension and worries. The face becomes bright, luminous and calm. It maintains the functioning of digestive system and cures all the stomach ailments/ diseases. It can prevent hereditary diseases like diabetes and heart problem.

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It is helpful in contemplation and also gives the strength to meditate for several hours. It keeps the mind calm, peaceful and cheerful and helps in overcoming depression.