BHASTRIKA PRANAYAM

Type of Aasana : Basic/Intermediate

Basic Position : Sukhasan , Padmasan , or Siddhasan or any other aasan in which you feel comfortable for next 10 minutes.Mudra should be dnyan or chin mudra. Eyes closed.

How to do the Pranayam  : 

1. Firstly be calm composed reduce the speed of thoughts and quantity of thoughts  breathe normally but deeply.
2. Which each outgoing breath feel the relaxation in the body. Shoulders and face is relaxed throughout the activity.
3. Rythim and speed are critical to this pranayam .
4. Once this is done now inhale deeply .
5. Forcefully Exhale by pushing stomach inside. Now forcefully breathe in with same force. This is one stroke.
6. Remember inhalation and exhalation is forceful and fast and equal volumes.  . Unlike kapalbhati where inhlalation is slow and automatic and bare minimum.
7. Hence time of inhalation =  time of exhalation. (approx ) unlike kapal bhati where time of inhalation is more than time of exhalation.
8. Recomended speed is 1 stroke per second.
9. 10 such strokes make one round.
10. Initially for begineers only 5-15 rounds are recomended. Advanced practicioners can do as per their requirement . 
11. While exhaling care should be taken that friction should be in the nose and not in the throat.
12. This pranayam should be done only twice or thrice a week not daily. Always remember moderate , balanced and worry free.
13. Remember there are no kumbhak  in kapalbhati and bhastrika . 

Variation : 

1 Advanced practicioners can do this with speeds increasing
2. Advanced practicioners can do with nasagra mudra and right nostril purak and right nostril rechak.
3. Advanced practicioners can do with nasagra mudra and left  nostril purak and left  nostril rechak

4. After 20 rounds from left nostril take long breath from left and do antarkumbh for 5 sec and exhale from left only . Then start bhastrika for right nostril then after completing 20 rounds take long breath from right and do antarkumbh for 5 sec and then exhale from right.

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