Bhastrika Pranayama | Technique

Sit in a comfortable pose.

Hold the head and back straight.

Close the eyes. Relax the whole body.

Stage 1: left nostril respiration

Raise your right hand in front of your face and do nasagra mudra.

The other hand should rest in your lap or on your knee.

Close the right nostril with the thumb. Breathe forcefully and quickly through the left nostril 10 times.

The pumping action should be done by the expansion and contraction of the abdomen; try not to use your chest.

Forceful exhalation is induced by firmly and quickly contracting the abdominal muscles.

Forceful inhalation is induced by fully expanding the abdominal muscles.

The whole process of breathing should be rapid and rhythmical.

You should do it sufficiently fast so that you hear a snuffing sound in the nose as you breathe in and out.

Then, after completing 10 rapid respirations, breathe in deeply through the left nostril;

keep the right nostril closed.

Fill the lungs as much as possible by expanding both the chest and the abdomen.

Hold your breath.

Close both nostrils.

Press your chin against the chest.

Contract the throat so that it is locked; this is the same as jalandhara bandha, but without the arm lock.

Also contract the perineum, the area of the mooladhara chakra, as in moola bandha.

Hold the breath for as long as you can.

Do not strain.

Mentally count the duration of breath retention.

Then raise your head.

Release the pressure of the ring finger.

Breathe out slowly through the left nostril.

Then begin stage 2.

Stage 2: right nostril respiration

Close your left nostril.

Open the right nostril.

Breathe in and out deeply and rapidly through the right nostril 10 times.

Remember: the abdominal expansion and contraction should act as the bellows that induce air into the lungs and then push it out again.

Then inhale slowly and deeply through the right nostril.

Hold your breath.

Close both nostrils.

Press your chin against the chest.

Contract the throat to form jalandhara bandha.

Contract the area of mooladhara chakra.

Mentally count the duration of breath retention.

Raise your head.

Release the blockage of the right nostril and breathe out slowly through the right nostril.

Proceed to stage 3.

Stage 3: respiration through both nostrils

Open both nostrils.

Breathe in and out deeply and rapidly 10 times through both nostrils together.

Then inhale deeply and slowly through both nostrils.

Close both nostrils with the thumb and ring finger.

Hold your breath.

Press your chin against the chest.

Contract both throat and mooladhara chakra areas.

Mentally count the duration of breath retention.

After a comfortable length of time raise your head.

Release the pressure on both nostrils.

Breathe out slowly through both nostrils.

This is the end of stage 3 and also the end of 1 complete round.

One round is stage 1 + stage 2 + stage 3.

Start another round.

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