BHARASTRIKA

 Known as “Forceful Breath” (Or “Bellows Breath”)

 This is a forceful breath. However, that doesn’t necessarily mean you should breathe faster than normal. Aim to
take long, deep breaths when you practice this pranayama
 Faster and dynamic variations are possible but are not very useful during a full pranayama practice
 Practice this breath only for short periods

CONTRAINDICATIONS:

 Hypertension  Retinal problems

 Respiratory problems  Stroke
 Heart blockages  Vertigo
 Menstruation  Glaucoma
 Pregnancy  Pregnancy
 Diarrhea  Hepatitis
 Hernia  Too much pitta (Pitta means “fire” in
 Gastric ulcer Ayurveda. This could mean hyper
 Migraine metabolism, a very aggressive
 Cystic brain tumor personality, a fever, etc.)

BENEFITS:

 Relieves constipation  Reduces stress

 Improves digestion  Massages digestive organs
 Stimulates metabolism  Decreases carbon dioxide in the blood
 Combats arthritis  Reduces throat inflammation
 Balances doshas  Reduces phlegm accumulation
 Detoxifies the blood  Promotes peace and tranquility

PRECAUTIONS:

 Rest between rounds, especially when first practicing this pranayama

 Take care not to tighten your jaw or face muscles, and keep your body still
 If at any point you start to feel dizzy, STOP. Return to normal breathing
 Only practice this on an empty stomach, or the forceful abdominal contractions may make you sick
BHARASTRIKA
TECHNIQUE:

 Sit up straight in a comfortable pranayama position and close your eyes. Relax and draw your focus
inward
 Take one long inhale and exhale before you begin
 Inhale forcefully
 Exhale forcefully
 Continue to breathe forcefully
 Be sure to keep your face relaxed and the rest of your body still. Only your abdominal area should be
contracting and expanding with your breath
 Take 10 breaths per round and practice up to 5 rounds OR
 Take 20 breaths and only practice one round

TAKEAWAYS:

 Powerful whole body detoxification

 Strengthens your abdominal muscles
 Boosts your digestion and metabolism
 Leaves you with a sense of tranquility