Sequence:
- Sit down in Padmasana.
- Place your left hand on your left knee.
- Place your right hand on your nose.
- Take a few shallow breaths in quick succession.
- Close off both nostrils.
- Hold your breath and perform both Jalandhara and Moola Bandha.
- Raise your head.
- Exhale through the right nostril keeping the left nostril closed.
- Immediately after exhalation apply Uddiyana Bandha.
- This completes one round of Bhastrika.
- Beginners can start off with three rounds of ten pumpings.
- Later you can increase it to eight rounds of 100 pumpings.
Caution:
- Stop practicing if you feel dizziness.
Benefits:
- This pranayama increase your concentration power.
- The abdominal muscles gain strength.
- Bhastrika provides relaxation and revitalization.
