Bastrika & Kapalbhati

Bastrika means "bellow" and is practiced by forcibly drawing air in and out, similar to using a pair of bellows. Kapalabhati is a milder version, and its name means “skull–luster.” In all other types of pranayama, inhalation sets the pace, pattern, and rhythm of exhalation; however, in bhastrika, exhalation dictates the force and pace, and both inhalations and exhalations are vigorous and forceful.

Stage I- Open throughout practice.

Stage II- Both nostrils are kept partially closed throughout

Stage III- Alternate nostrils with possible ujjayi in between / inhale right, then 4-8 forceful exhalations out of the right, then Ujjayi.  Then do the left side, that is one side.

Stage IV- Alternate nostrils-inhale right, then 4-8 blasts out of the left.  Then, Inhale left and 4-8 exhalation blasts out of the right, that is one round.

Benefits:

Balances all three doshas, supports the nervous system, and reduces stress and depression. It enhances the motor system and aids cellular communication. It clears blockages and stagnation, benefiting the respiratory system by relieving colds, flu, allergies, and breathlessness. Furthermore, it boosts immune function and helps manage sleep apnea. As a natural energizer, it invigorates the liver, spleen, pancreas, and abdominal muscles, enhancing digestion and cleansing the cardiopulmonary system. It improves arterial circulation, venous return, and lymphatic flow, oxidizes fat, lowers cholesterol, regulates blood sugar, and enhances immune response and thyroid function.

Instructions:

This breathing practice sounds like an "asthma attack."

1.   Begin to breathe in and out of the nose, emphasizing the exhalation at first.

2. Inhale deeply, filling your lungs by lifting up and creating a slight back arch for complete expansion.

3.   Forcefully exhale air by compressing the lungs, pushing it out through the nose, and gently rounding the torso forward to help contract the chest and expel as much air as possible.

4. Do 15-20 rounds of Bastrika and then conclude with a cooling pranayama.

Contraindications:

Avoid practicing Bhastrika on a full stomach or at night, and if you have any heart problems or hypertension, please refrain. Do not practice while experiencing headaches or if pregnant.