How to Perform Bhastrika (Step-by-Step)
1. Sit in the right posture
Sit comfortably in Vajrasana or Sukhasana (cross-legged).
Vajrasana is ideal because it keeps your spine erect, allowing better diaphragmatic movement.
2. Position your hands
Make a fist with both hands and bend your arms, bringing your fists close to your shoulders.
3. Inhale and raise your arms
Take a deep inhalation, simultaneously raising your hands straight up and opening your fists.
4. Exhale and bring arms down
Exhale slightly forcefully, lowering your arms back beside your shoulders while closing your fists.
5. Continue the cycle
Repeat this pumping breath movement for 20 breaths.
6. Rest briefly
Relax with your palms on your thighs and take a few normal breaths.
7. Repeat
Perform 2 more rounds in the same manner.
Important Things to Remember
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Practice with closed eyes to feel deeper relaxation and internal awareness.
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Always do it on an empty stomach.
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Pregnant women should avoid this pranayama.
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Move at your own pace — if you feel dizzy, increase the length of breaks between rounds.
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If you have hypertension or panic disorders, practice under guidance from a trained teacher.
Benefits of Bhastrika Pranayama
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Enhances both the respiratory and digestive systems.
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Helps drain excess phlegm from the lungs.
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Increases oxygenation of the blood, boosting organ and tissue vitality.
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Strengthens and tones the abdominal region.
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Calms the mind and improves mental clarity.
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Provides deep energy to the body and mind.
Try Bhastrika and Feel the Difference
Now that you know what Bhastrika Pranayama is and how it benefits you, give it a try and experience its uplifting power.
Practice daily and enjoy this monsoon season with refreshed energy and radiant health
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