Bhastrika Pranayama

Bhastrika Pranayama, also known as Bellows Breath, is a heating breathing practice that mimics fanning a fire
with a steady flow of air. Bastrika is a Sanskrit word meaning bellows, and it describes the active filling and
emptying of the abdomen and lungs during this practice. Bhastrika pranayama stokes the inner fire of the mind and
body, supporting proper digestion on all levels. It is generally balancing for kapha and vata, but should be practiced
in moderation (and more gently) if pitta is aggravated.

Benefits
Bhastrika Pranayama

Balances excess vata, pitta (when practiced gently), and kapha

Burns ama (toxins)
Cleanses and rejuvenates the lungs
Increases lung capacity
Tones the muscles of the heart, bronchial tree, diaphragm, and abdomen
Helps to strengthen the heart and lungs
Infuses the blood with oxygen

Facilitates the proper removal of carbon dioxide from the blood and tissues
Kindles agni (the digestive fire), and tones the digestive system as a whole
Cleanses and invigorates the liver, pancreas, and spleen
Alleviates allergies and asthma
Cleanses the nasal passages, sinuses and chest of excess mucus
Improves circulation
Supports proper elimination
Balances and strengthens the nervous system
Induces a sense of peace, tranquility, and focus
Promotes vigor and vitality in the mind and body

Before You Begin

Bhastrika is a more advanced pranayama and therefore requires some familiarity with abdominal breathing. Before
practicing bhastrika, you should be proficient with more foundational pranayamas, such as Full Yogic Breath.
These instructions are meant to provide a safe general introduction to this practice. Of course, it is always best to
learn a new technique in person, with a qualified teacher.

Contraindications
Bhastrika should not be practiced by pregnant or menstruating women. It is also contraindicated for individuals
with high blood pressure, heart disease, hernia, gastric ulcer, epilepsy, vertigo, significant nosebleeds, detached
retina, glaucoma, recent abdominal surgery, and anyone at risk for stroke. Those suffering from asthma or chronic
bronchitis should practice bhastrika only under the guidance of an experienced teacher.

How to Practice
Bhastrika (as with most pranayamas) is best practiced on an empty stomach. Choose a comfortable sitting position.
If you are able, it is best to sit cross-legged on the floor with a cushion or blanket to comfortably elevate the hips.
Alternatively, you may choose to sit toward the front of a chair, with your feet flat on the floor. Rest the hands on
the knees, consciously opening the chest. Allow the spine to lengthen so that the back, neck, and head are erect.
Gently close the eyes and breathe through the nose (you will be breathing through the nostrils throughout this
practice).
Begin by taking a couple of Full Yogic Breaths, grounding the mind and gently awakening the prana maya
kosha (the energetic body). When you are ready to start practicing bhastrika, inhale as in full yogic breath and then
exhale forcefully, without strain or tension. As you exhale, allow the abdomen to dynamically contract, drawing
the navel toward the spine as the diaphragm ascends toward the lungs. Follow this exhalation immediately with a
forceful inhalation again, without strain or tension. As you inhale, allow the abdomen to actively expand, moving

the navel away from the spine as the diaphragm descends toward the pelvic floor. Once again, exhale forcefully,
contracting the abdomen and emptying the entire body of breath. Focus on both the inhale and the exhale; their
length and force should remain equal as you practice. Observe the breath, the flow of prana, and your dynamic
movements as you count 10 of these dynamic breaths. At the top of the 10th inhalation, retain the breath for a
moment before gently releasing the breath with a long, complete exhalation. Then, take one more deep inhalation
and exhale slowly. This completes one round of bhastrika pranayama.
During bhastrika, breath movements the expansion and contraction of the abdomen and chest are slightly
exaggerated. If it feels natural, you can allow the hips and spine to gently rock forward with each inhalation,
opening the front body, and then allow the hips to rock backwards as the spine contracts slightly on each
exhalation. Be careful to keep the body relaxed in the activity through every inhale, every exhale, and through
each exaggerated movement of the abdomen, chest, and spine.
In the beginning, it is important that the breath remain relatively slow about one breath every two seconds and
that you rest between rounds of bhastrika. With practice, the abdominal muscles will grow stronger and you can
slowly build up to 5 rounds each consisting of 10 forceful breaths, a brief pause at the top of the 10th inhalation,
a long, slow exhale followed by one more deep inhalation and a slow exhalation.
When you are ready to close your practice, complete a round with a long, relaxed breath in and out. Then allow
your breath to return to normal. Take a moment to observe how you are feeling. Notice your thoughts and your
state of mind. Take note of how you feel physically. Are you warmer than when you started? Where do you feel
the effects of this practice? When you feel ready, gently open your eyes, continuing to direct some of your
awareness within as you slowly stand and offer your full attention to the rest of your day.
There are many variations of bhastrika pranayama. Some more advanced techniques incorporate breath retention
(kumbhaka), muscular locks (bandhas), breathing through one nostril at a time, and increasing the pace of the
breath. These practices are best learned from a qualified teacher.

References
1. Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. 2nd ed. Bihar, India: Bihar Yoga Bharati, 1996.
Print. 394-397.
2. Lad, Vasant. The Complete Book of Ayurvedic Home Remedies. New York: Three Rivers Press, 1998. Print. 73,
121.
3. Lad, Vasant. Textbook of Ayurveda Vol III: General Principles of Management and Treatment. Albuquerque: The
Ayurvedic Press, 2012. Print. 316-317.