Bhastrika Pranayama Mistakes Beginners Should Avoid
Bhastrika pranayama is one of the most effective yoga breathing techniques. It will energise your body quickly yet it can also be performed wrong. Beginners tend to make the mistake of breathing too deeply, too quickly, or by themselves and end up feeling dizzy or tired. This blog will contain some tips on how to do it correctly and tips on what not to do!
The short answer – Bhastrika pranayama is a quick “bellows breath.” Stand straight, be sure to inhale and exhale with both nostrils equally, and the shoulders do not move. Start slowly. Stop if you feel dizzy.
What Is Bhastrika Pranayama?
“Bhastrika” means “bellows.” A blacksmith has a bellows (an airbag) to blow air to a fire to make the fire BURN! Similarly, Bhastrika pranayama is performed with the strong and regular inhalation and exhalation of air from the lungs.
Your belly breathes in the present breath and your chest remains calm in this breath. The inhale will be equal and so will be the exhale. This is another trait that sets it apart from the slow breathing techniques.
Bhastrika Pranayama Benefits
Many practice it and here are the reasons:
- Provides healthy energy in quick time, thus great for sleepy mornings.
- It warms the body to make it feel good in cold weather.
- helps to be alert and focused.
- It strengthens your lungs and belly muscles.
- It can help relax you when done in a relaxed and balanced manner.
The Bhastrika pranayama practices can only be beneficial if it is performed properly. Practice can worsen the condition if it's done incorrectly.
How to Do Bhastrika Pranayama: Simple Steps
How to practice Bhastrika pranayama is a question which a lot of aspirants of yoga ask. There are two points to make straight away when discussing the seating position: Then follow the steps as listed below.
The Right Bhastrika Pranayama Pose
Sit in Sukhasana (easy pose), Padmasana (lotus pose) or Vajrasana (thunder bolt pose). Whilst stable back, hands on knees. With your eyes closed, breathe gently. If it hurts to be seated on the floor, sit on a chair. Knowing what positions to sit in when practicing yoga will help you to find a comfortable seat. A good Bhastrika pranayama pose is one in which your spine is tall and relaxed.
Bhastrika Pranayama Steps
- Take two or three slow, deep breaths first.
- Take air in your nose. Turn belly outwards.
- Expel the breath forcefully from the nose. Let you belly move in
- Continue at a slow & steady pace for 10 breaths.
- After 10 breaths, take one deep breath in, hold it for a few seconds, and breathe out slowly.
- Rest for 30 seconds. This is one round.
- Start by doing 2 – 3 rounds.
These Bhastrika pranayama steps are simple, but go slowly. You can practice later and with a teacher.
7 Common Bhastrika Pranayama Mistakes
1. Starting Too Fast
There are lots of people who are beginning who log on day one and attempt to do lots of fast breathing. This may result in dizziness. Start off at low speeds and work up to them over weeks.
2. Moving the Shoulders and Chest
If you can see your shoulders moving up and down it's not correct. You should only move your tummy. Rest hand on stomach to measure.
3. Breathing Through the Mouth
Bhastrika is done through the nose. Mouth breathing causes the throat to dry out and removes the benefit.
4. Making Inhale and Exhale Unequal
There are people out there that breathe in gently and breathe out with difficulty. Both the two should be equally vigorous and have equal lengths of breath in Bhastrika pranayama.
5. Practicing After Eating
Dont practice with full stomach! Exercise in the morning or about 3-4 hours after eating.
6. Not stopping when dizzy.
Some heat is OK. It's not dizziness, headache or chest pain. Slow down, take a deep breath and relax.
7. Skipping the Rest and Cool-Down
At the end of the last round, many people finish the round and jump up. Rather, take some time off to sit and be silent. May follow on with Anulom Vilom Pranayama – a soothing intake and release of breath which allows the body to settle.
Who Should Avoid Bhastrika Pranayama?
It's a strong breath which is unsuitable for all people. If you do have any of the following, please see your doctor before using it OR avoid it:
- High blood pressure or a heart disease
- Epilepsy or vertigo
- A hernia or a recent surgery
- Pregnancy
- Heavy breathing or severe cold symptoms.
If you don't know, consult your doctor before you get started.
Bhastrika vs Kapalbhati: Are They the Same?
No, not identical but both breathing based moves are quick moves. Rather in Kapalbhati, only the exhale is vigorous, while the inhale is gentle. Bhastrika is an active forceful breath, with the inhale as well as the exhale being strong. You can follow it in more detail in our blog about Kapalbhati Pranayama.
Learn Bhastrika Pranayama in Rishikesh
Yoga capital of the world, Rishikesh is an excellent place to learn breathing techniques. Your teacher can monitor your abdomen, shoulder position and pace and will promptly correct minor errors. This will keep your practice safe and will enable you to build your practice gradually. Pranayama classes in Rishikesh with an Ashtanga Yoga teacher focus on the calm and simple approach to the practice of pranayama.
Final Words
The Bhastrika pranayama is easy to learn but has to be practiced with caution. Breathe through your nose and only go as fast as you need to and maintain your shoulders in one place; take a rest between rounds! This will give you energy and tranquility with this breath.