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In the practice of yoga, Bhastrika is an energizing breathing exercise. It provides specific benefits during cold weather. However, it should be done with the correct method and some precautions. This practice is not suitable for some individuals, so they should avoid it. The proper method, benefits, and precautions of Bhastrika Pranayama will be described in detail in this article.

Table of contents :

• Correct Method of Bhastrika.
• First Stage of Bhastrika.
• Second Stage.
• Third Stage.
• Forth Stage.
• Precautions.
• Benefits.


Bhastrika: Its Method, Benefits, and Precautions.

In the practice of yoga, this is an important pranayama. Its regular practice strengthens the respiratory system, increases vital energy (prana), and balances all the elements and blood pressure in the body. This pranayama is especially beneficial in the autumn season. However, it should be practiced with the correct technique and according to one's own physical capacity.

The correct method of Bhastrika:

Bhastrika Pranayama should be practiced according to the capacity of one's breath. This practice is more beneficial when practiced in four stages. Regular yoga practitioners should perform Bhastrika in four stages. However, new practitioners should only practice the final stage at a slow pace.

First Stage of Bhastrika:

In the first stage, practice with the left nostril closed and the right nostril open.


• Sit in Padmasana or Sukhasana posture. (If sitting on the floor is not possible, sit on a chair with your back straight.)

• Keep your back and neck straight. Close your eyes gently.

• Place your left hand on your left knee and the right hand near your nose in Pranayama Mudra.
(Pranayama Mudra :- Bend the first and second fingers of your right hand towards the palm, and place the third finger near the left nostril and the thumb near the right nostril.)

• Close the left nostril with the third finger. Inhale and exhale through the right nostril in a rhythmic manner.

• After inhaling and exhaling according to your capacity, inhale deeply through the right nostril.

• Close the right nostril with the thumb after taking a full breath. Exhale through the left nostril.

• Bring the right hand down to the right knee. This completes the first stage.

• Normalize your breath. After normalizing your breath, start the second stage.

Second Stage:

After normalizing your breath, begin the second phase. In this phase, close your right nostril and practice with the left nostril.


• Once again, bring your right hand near your nose.

• Apply pressure with your thumb to close your right nostril. Inhale and exhale rhythmically through your left nostril.

• After performing the action according to your capacity, inhale deeply through your left nostril.

• After filling your breath completely, close your left nostril and exhale through your right nostril.

• Bring the right hand down to the right knee. This completes the second phase of pranayama.

• Normalize your breath. After your breath is normal, begin the third phase.

Third Stage:

In this step, inhale through one nostril and exhale from the other nostril. Inhale and exhale the breath rhythmically. Start the practice with the right nostril.


• After normal breathing, keep your right hand near the nostril in the pranayama mudra.

• Close the left nostril and inhale from the right side, then close the right nostril and exhale from the left side. Repeat this action rhythmically.

• After practicing according to your capacity, bring your right hand down. This completes the third step. Breathe normally.

• After normal breathing, begin the fourth step.

Fourth Stage:

Begin the fourth stage after regular breathing. This is the final stage of Bhastrika Pranayama. In this stage, inhale and exhale with force from both nostrils.


• Hold your knees with both hands. Keep your back and neck straight. Keep your eyes closed gently.

• Inhale and exhale deeply and forcefully from both nostrils. Repeat this action vigorously.

• Start slowly and gradually increase the speed according to your capacity.

• After practicing according to your capacity, inhale deeply. Hold the breath for a while in the filled state (Internal-Kumbhka).

Read more:- what is Kumbhaka?

• After holding the breath according to your capacity, exhale. Pause for a moment in the empty breath state (External Kumbhaka).

• After pausing as per your capacity, inhale again and normalize your breath.

Precautions for Bhastrika Pranayama:

This is a beneficial and energizing breathing exercise. However, it should be practiced with caution. Practicing it with care yields more benefits, while carelessness can be harmful.

Practice according to capacity :- Perform this pranayama according to your lung capacity. Avoid overexertion.

New practitioners :- Those new to pranayama should perform this exercise only in the final stage at a slow pace.

High blood pressure :- People with high blood pressure should perform this pranayama with ease. Intense practice can be harmful for them. Hence, those with high blood pressure should do this practice slowly and for a shorter duration.


• Do not practice this Pranayama during hot weather.

• Individuals suffering from asthma or heart conditions should avoid this practice.

• Those with high blood pressure and weak breath should also avoid this Pranayama.

Benefits of Bhastrika Pranayama:

• This pranayama provides energy to the body.

• It strengthens the respiratory system and activates the lungs.

• It regulates blood circulation and balances blood pressure.

• This practice ensures an adequate supply of oxygen in the body.

• It helps in maintaining a healthy heart.

• Bhastrika Pranayama is especially beneficial in cold weather, protecting against the effects of the weather.

• This practice enhances immunity.

Summary :-

Bhastrika Pranayama is an energizing practice. It offers specific benefits during winters. However, it should be done with caution.

Disclaimer :-

This article does not claim to treat any illness. Practice pranayama according to your breath capacity. Excessive and forceful practice can be harmful. The described practice in this article is only for healthy individuals.

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