Starting Position:

on the abdomen

2-4 rounds

Sit in Padmasana and concentrate for about 5 minutes on the normal flow of the breath. >Take Pranayama Mudra and perform Bhastrika Pranayama:

  • 30 times through the left nostril

  • 30 times through the right nostril

  • 30 times through both nostrils

>Then inhale deeply through the nose and exhale slowly through the mouth. >Hold the breath after the exhalation. >Bend the upper body forward slightly and place the hands on the thighs. >Perform Maha Bandha - practicing Jalandhara Bandha with Uddiyana Bandha and Mula Bandha. >Remain in this position for as long as possible to hold the breath without difficulty. >Then inhale through the nose, bring the trunk upright, raise the head and relax the abdominal and anal muscles. Concentrate for 3-5 minutes on the normal breath. This is one round.
  • Begin the next round with the right nostril open first. Alternate the left and right nostrils when beginning any further rounds of Bhastrika.

This breathing technique is good preparation to clear the mind for meditation. It counters nervousness and depression. This Pranayama practice enhances the life energy (Prana), releases energy blockages in the body and purifies the Chakras.

This breath exercise should only be practiced when all previous levels of Pranayama have been systematically practiced according to the system of “Yoga in Daily Life”.