Bhastrika Pranayama

Prepatory Practice

Sit in any comfortable meditation posture (sit spinerected) with the hands resting on the knees in either chin or jnana mudra

Jnana Mudra (psychic gesture of knowledge)

Fold the index fingers so that they touch the inside root of the thumbs. Straighten the other three fingers of each hand so that they are relaxed and slightly apart.

Place the hands on the knees with the palms facing down.

Relax the hands and arms.

Chin Mudra (psychic gesture of consciousness)

China mudra is performed in the same way as jnana mudra except that the palms of both hands face upwards, with the backs of the hands testing on the knees. Relax the hands and arms.

Keep the head and spine straight, close the eyes and relax the whole body. Take a deep breath in and breathe out forcefully through the nose. Do not strain. Immediately afterwards breathe in with the same force. During inhalation the diaphragm descends and the abdomen moves outward. During exhalation the diaphragm moves upward and the abdomen moves inwards. The above movements should be slightly exaggerated. Continue in this manner, counting 10 breaths. At the end of 10 breaths, take a deep breath in and breathe out slowly. This is one round. Practise up to 5 rounds. Keep the eyes closed and concentrate on the breathing and the counting.

Practice note

When accustomed to this style of breathing, gradually increase the speed, always keeping the breath rhythmical. Inhalation and exhalation must be equal.

Benefits

This practice burns up toxins and removes diseases of the doshas or humours: kapha, phlegm; pitta, bile; and vata, wind. Because of the rapid exchange of air in the lungs, there is an increase in the exchange of oxygen and carbon dioxide into and out of the bloodstream. This stimulates the metabolic rate, producing heat and flushing out wastes and toxins. The rapid and rhythmic movement of the diaphragm also messages and stimulate the visceral organs, toning the digestive system.

It is a useful practice for women during labour after a few months of proper preparation. Bhastrika reduces the level of carbon dioxide in the lungs. It is an excellent practice for asthmatics and those suffering from other lung disorders. It alleviates inflammation in the throat and any accumulation of phlegm. It balances and strengthen the nervous system, inducing peace, tranquillity and one-pointedness of mind in preparation for meditation.