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.
