DEFINITION: Bhastrika means a bellow used in furnace. Since air is inhaled and exhaled like a blacksmith’s bellow, while doing his work, the bod also forcibly inhales and exhales the air, thereby eliminating dust particles. This is called ‘bhastrika.’ Now let us go into practice. There are 2 types of practices in bhastrika. Let us see them one by one.
TYPE I:
PADMASANA BHASTRIKA
STEPS
<READY STATE>
Sit straight in padmasana pose.
Keep the back straight.
The fingers in both hands should touch the kneecaps.
Now you are in ready state.
<EXECUTION STATE>
Exhale air fastly through the nostril.
The lower abdominal muscles should be contracted and pulled insie rapidly to adequately generate air to exhale out.
Repetition should be from 30-120/minute.
After this process, take a deep breath and retain the air. Be in retention state. Then relax by exhaling the air. This is one round.
Repeat 3 rounds for perfect health conditions.
TYPE II:
DOG POSE BHASTRIKA
This practice is called “kapalabathi” in yoga term. ‘kapala’ means ‘head’ and ‘bathi’ means ‘light luster.’ The process involves slight inhalation and vigorous exhalation. The best suited remedy for dust allergy.
STEPS <READY STATE>
Sit in Vajrasana pose. Bend your body forward and keep your hands one foot apart turning the hands inside (refer picture).
The pose should resemble a dog, which sometimes does like this as natural remedy for dust allergy.
The feet should also be separate and half feet gap should be maintained.
The nails and toes of the feet should be flat and touch the ground. Now, you are ready for execution.
<EXECUTION STATE>
Breathe out fastly without shaking the body.
Minimum of 30 strokes at a time or 120 strokes can be performed.
Your face should be calm and no tension should be there during practice session.
<END STATE>
Slowly return back to original vajrasana pose.
Raise your arm up simultaneously inhaling and slowly bring down the hand and lie flat in the ground with vajrasana position itself. (Refer picture).
This is one round.
Practice 1 to 3 rounds.
BENEFITS:
This kriya is beneficial for patients of asthma, sinus, dust allergies, wheezing. It effectively wipes of dust from lungs and purifies the air.
The phlegm residing in the alveoli and bronchi of the lungs are forcibly thrown out and this in turn causes lungs to take more of oxygenated air.
Strengthens and refreshes the nostrils, esophagus, and alveolar fields.
Increases the blood circulation and maintains good hygiene.
Digestive system is activated.
Invigorates the liver, spleen, pancreas, and abdominal muscles.
Cools the eyes indirectly.
Calms the mind and body and relaxes.
PRECAUTIONS:
Patients with blood pressure (BP), fits and pregnant woman should avoid this kriya.
Woman, during menstrual cycle should not do.
Whole body should not shake while performing this exercise. Only abdominal muscles should contract and relax while exhaling and inhaling air.
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