Page 14 - 300 Hour YTT Manual Unit 2

bhastrika

"Bhastrika" translates to "bellows", bellows breath, referring to the traditional

Indian blacksmith's bellows used to fan a fire. This pranayama technique
involves vigorous and forceful inhalation and exhalation to increase vital
energy and clear the mind.

Benefits:

Increased energy, improved respiratory function, improves digestion, and
increases oxygen to the brain which may enhance mental clarity.

How to practice:

Begin by inhaling deeply through your nose, filling your lungs with
air. Expand your abdomen and chest fully.

Exhale forcefully and completely through your nose, allowing your
abdomen and chest to contract.

Continue this forceful breathing rhythm, inhaling and exhaling
rapidly. The breath should be powerful and noisy, resembling the

sound of a bellows.

Maintain an equal duration for inhalation and exhalation, gradually
increasing the speed as you become more comfortable.

Start with a round of 10 breaths and gradually increase the number
with practice.

Contraindications:

not suitable for individuals with high blood pressure, heart disease, vertigo,
epilepsy, or pregnant people

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