Showing posts with label BHASTRIKA. Show all posts
Showing posts with label BHASTRIKA. Show all posts

Pranayama - Bhastrika On The Go - Intermediate Version



TIME: 10 MINUTES 

BENEFITS: ENERGY, BETTER DIGESTIVE SYSTEM, WARMTH 


A slow, forceful inhale and expiration from the belly is known as rolling Bhastrika Pranayama. 

This version involves moving your spine flexibly, like a snake, to awaken the body and stimulate the chakras. Give this method a try if you're stiff, particularly in the cold of winter. 


1. Close your eyes and relax your body in a comfortable sitting position with your spine upright. Place your hands on your knees, facing down, and gently hold them. 

2. Focus your attention on your belly for one minute, feeling your breath move there. 

3. Inhale deeply through your nose, feeling your abdomen expand. 

4. Exhale deeply through your nose, allowing your belly to expand and your navel to shrink toward your spine. 

5. Repeat steps 3–4 for a total of ten rounds. 

6. Next, rock backward slightly as you lower your chin, feel the chest compress backward, and feel the spine bend and the navel pull toward your spine until all the air is expelled out of your body with a strong exhale. 

7. Inhale and rock forward, raising your chin, feeling your chest expand and rise and your belly fill, without holding your breath. 

8. Complete 20 cycles of steps 6 and 7, moving the spine forward and backward as you fill and empty the body. Slow down your activity and breathing if you start to feel dizzy. 

9. Let go of the method and sit tall for 2 to 3 minutes, noting any feelings. Allow the eyes to open slowly. 

10. Keep a journal of your experience, recording any strange feelings, progress, or obstacles. 


TIPS: It's a good idea to practice the movement separately from the breath to get the sensation into your body whenever you mix your breath and movement. Feel the spine snake forward and backward a few times before beginning this exercise. At least 2 hours after eating, practice this method. If you're pregnant, have a heavy menstrual cycle, or have uncontrolled high blood pressure, you should probably avoid this method.


You may also want to read more about Pranayama and Holistic Healing here.



Pranayama - Bhastrika - Intermediate Version



TIME: 10 MINUTES 

BENEFITS: ENERGY, BETTER DIGESTIVE SYSTEM, WARMTH 


Because the belly moves back and forth strongly, like a bellows fueling a fire, Bhastrika Pranayama is known as the Bellows Breath. 

  • In reality, fueling your digestive and transformative flames while activating the navel chakra is precisely what you're doing throughout this exercise. 


1. Close your eyes and relax your body in a comfortable sitting position with your spine upright.

2. Use Gyan Mudra if you want to amp up the energetic impact. 

3. For 1 minute, bring your focus to your belly and sense your breath moving there. 

4. Inhale deeply through your nose, allowing your belly to fill and extend forward. 

5. Feel your belly empty and your navel flex back toward your spine as you exhale deeply through your nose. 

6. Steps 3 and 4 should be repeated for 1 minute at a moderate speed. 

7. Slow down your pace if you start to feel lightheaded. Keep your spine tall and as steady as possible during the exercise, particularly in your lower back.

8. Take a few minutes to relax and regulate your breathing. 

9. Repeat steps 3–5 twice more (for a total of three rounds), pausing briefly between rounds to observe feelings. 

10. Release the method and sit tall for 3 minutes, noting any feelings. Allow the eyes to open slowly. 

11. Keep a journal of your experience, recording any unusual feelings, progress, or obstacles. 


TIPS: If you're new to this method, take it slowly at first to get the hang of the mechanics. You'll be able to ramp up the pace more easily as your skill level increases. At least 2 hours after eating, practice this method. If you're pregnant, have a heavy menstrual cycle, or have uncontrolled high blood pressure, you should probably avoid this method.


You may also want to read more about Pranayama and Holistic Healing here.



BHASTRIKA



This drill is notable for its rapid series of forcible expulsions.

In Sanskrit, the word Bhastrika means "bellows." You can inhale and exhale quickly, much like a blacksmith blows his bellows quickly. 

Take a seat in your preferred Asana. Keep your mouth shut. Inhale and exhale rapidly 20 times, as if you were using bellows. When you inhale and exhale, dilate and contract your chest.

A hissing sound is made when you practice Pranayama. Begin with a series of forcible expulsions of breath, one after the other in rapid succession. After 20 expulsions, take a deep breath in and do it for as long as you can safely do so before gently exhaling. This is one Bhastrika round.

Start with 10 expulsions per round and eventually escalate to 20 or 25 per round. The period of Kumbhaka can also be expanded steadily and cautiously. After one round, take a short break before starting the next. Do 3 rounds at first, then 20 rounds in the morning and 20 in the evening after some practice.

After a partial closure of the glottis, advanced students do this Pranayama. They don't make as much noise as the beginners do. Even in a standing position, they will do so.

Bhastrika treats throat pain, improves gastric burning, eliminates phlegm and other diseases of the nose and lungs, and cures Asthma, consumption, and other diseases caused by an abundance of wind, bile, and phlegm. It provides body warmth. 

It is the most powerful Pranayama technique. Prana is able to break through the three Granthis thanks to it. This practice also provides all of the other advantages of Sukha Purvaka Pranayama.


You may also want to read more about Pranayama and Holistic Healing here.