Bhastrika and Kapalabhati Pranayama.

Bhastrika means bellows. Air is forcibly drawn in and out as if using a pair of bellows. In all other types of Pranayama inhalation sets the pace, the pattern and the rhythm for exhalation, but in bhastrika exhalation sets the force and the pace. Here both out- and in- breaths are vigorous and forceful. The sound is like that made by a blacksmith's bellows.

STAGE 1

The nostrils are kept open throughout.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale whatever breath is in the lungs.

• Take a short, strong breath and expel it with a quick strong blast. Repeat this and you will find the second in- breath quicker and more forceful than the first one, due to the forceful character of the preceding out-breath.

• One quick in-n and out-breath, taken together, completes one blast of bhastrika.

• Do four to eight such blasts at a stretch to complete one cycle, ending with an out-breath.

• Now take a few slow and deep breaths as in ujjayi, or if you wish you may hold your breath within, with mula bandha, for five to eight seconds. Then exhale slowly and deeply as in ujjayi. This rests the lungs and the diaphragm and prepares them for fresh blasts of bhastrika.

• Repeat cycles of bhastrika blasts interspersed with ujjayi, with or without retention, three or four times. Then take a deep breath and lie in savasana.

• As stamina improves, the number of blasts in each cycle, as well as the number of cycles, may be increased. However, immediately the tone of the breathing changes, stop at once.

STAGE 2

Both nostrils are kept partially closed throughout.

TECHNIQUE

• Sit in any comfortable position, following the techniques of paras 1 to 7 of ujjayi, stage 5. Ehale whatever breath is in the lungs.

• Bring the right hand to the nostrils as explained in paras.

• Partially close both nostrils with the tips of the thumb, ring and little fingers. Make sure that both sides of each nostril are even.

• Now perform bhastrika blasts following the techniques given in paras 2 to 7 of stage 1 above.

• Repeat five of six times, take a few deep breaths, then lie in savasana.

STAGE 3

Here bhastrika is done through alternate nostrils, with interspersion of ujjayi breaths. Advanced students may do this without the interspersions.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale whatever breath is in the lungs.

• Bring the right hand to the nostrils as explained in paras.

• With the help of digital control, block the left nostril completely and the right one partially.

• Inhale and exhale through the right nostril vigorously, doing four to eight blasts at a stretch, making sure the pressure is the same with each blast. See that no breath escapes from the left nostril and end with a blast of out – breath.

• Now block the right nostril, partially open the left and breathe vigorously through it with the same number of blasts as on the right and keeping the same pressure for each blast. See that no breath escapes from the right nostril. End the blast with an out-breath.

• These two toghter complete one cycle of stage 3.

• Repeat them on both sides three or four times, take a few deep breaths and then lie in savasana.

• If you cannot do several cycles at a stretch, then after each cycle take a few breaths as in ujjayi to rest the lungs.

STAGE 4

In stage 3 one cycle of bastrika blasts is done through the right nsotril, the other from the left. In this stage the in-and out- blasts are done through alternate nostrils; that is, if the in- breath si done from the right, then the out- breath is from the right , then the out-breath is from the left and then the other way round. Four or five such blasts from one half – cycle. The other one starts with an in – breath from the left and is followed by an out – breath from the right, with an equal number of blasts. These two make one cycle of stage 4.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale whatever breath is in the lungs.

• Bring the right hand to the nostrils as explained in paras.

• Block the left nostril, half – open the right and take a quick strong in-breath through it. Quickly close the right nostril, half-open the left and breathe out quickly and vigorously through it. Do four or five blasts in quick succession. This forms the first half – cycle.

• Now do the other half-cycle, repeating the same procedure as above, but breathing in from the left and out through the right. This completes the second half-cycle. Do an equal number of blasts as above, maintaining the same rhythm, tone and volume throughout.

• Do three to four such full cycles, take a few breaths of ujjayi to rest the lungs, and then rest in savasana.

KAPALABHATI PRANAYAMA

Some call kapalabhati a pranayama, while others call it a kriya. This is similar to bhastrika but milder. In it inhalation is slow and exhalation vigorous, but there is a split second of retention after each out-breath. Do kapalabhati instead of bhastrika if the latter proves too strenuous. Kapalabhati may be divided into stages similar to bhastrika, and practised accordingly.

EFFECTS OF BHASTRIKA ADN KAPALABHATI

Both these activate and invigorate the liver, spleen, pancreas and abdominal muscles, and improve digestion. They drain the sinuses and stop the nose running. They also create a feeling of exhilaration.

NOTES AND CAUTIONS.

• Bhastrika generates prana to activate the entire body. Just as too much stoking burns out the boiler of an engine, too long a practice of bhastrika endangers the lungs and wears out the system, since the breathing process is so forceful.

• As soon as the sound diminishes, stop and start afresh or reduce the number of blasts and cycles, or stop for the day.

• Stop the practice the moment irritation of strain is felt.

• Do not practise if the sound of the out-breath is incorrect or if the blasts fail to come. Any force will lead to injury or a nosebleed.

• Persons with week constitutions and poor lung capacity should not attempt bhastrika or kapalabhati, since they may damage the blood vessels or brain.

• They should not be performed by the following:

(a) Women, since the vigorous blasts may cause prolapse of the abdominal organs and of the uterus while the breasts may sag.

(b) Those suffering from ear or eye complaints.

(c) Persons with high or low blood pressure.

(d) Those suffering from bleeding of the nose, or throbbing or aching of the ears. If this happens, stop immediately for some days. Then try again and , if any of these signs recur, these practices are not for you.

• Many people misconceive that bhastrika pranayama awakens the kundalini sakti. The authoritative books have said the same regarding many pranayamas and asanas, but this is far from true. There is no doubt that bhastrika and kapalabhati refresh the brain and stir it to activity, but if people perform them because they believe that they awaken the kundalaini, disaster to body, nerves and brain may result.

References

The above mentioned information is added from the book called LIGHT ON PRANAYAMA by B.K.S. IYENGAR.