Pranayama Bhastrika Breath Beginner Steps: • Sit comfortably (may also be done lying down or standing up) • Lengthen your spine upwards and slightly retract your chin. • Close your eyes, and place your hands on your knees. • Relax your stomach muscles. • Take two deep breaths being sure to expand the belly on the inhale and soften it on the exhale. • Breathe forcefully through the nose with equal emphasis on the inhalation and exhalation. • Establish a steady rhythm of 1 second for inhalation and 1 second for exhalation for 10 rounds. • At the end of 10 rounds inhale completely, hold your breath in for 1-5 seconds. • Exhale completely and take a break. • Work up to 5 rounds. Intermediate Steps : • Quicken the pace to about 1 breath per second, breathing more forcefully if possible. • Work up to about 50 repetitions per round. • At the end of each round, inhale completely and hold your breath. • Build up breath retention to about 15 seconds. • Take a short break between rounds. Advanced Steps : • Build up the pace and power to 2 breaths per second. • Increase the breath retention at the end of every round to 30 seconds. • Continue to take a break between rounds. To see a demonstration of this breath, visit http://www.himalayaninstitute.org/yogaplus/article.aspx?id=3431 . Benefits • Boosts metabolism. • Detoxifies the body. • Generates heat in the body. • Opens energy pathways. • Builds lung capacity. • Helps clear and strengthen the respiratory system. • Balances 3 rd Chakra. • Strengthens the nervous system. • Massages the internal organs, improving digestion. Contraindications • Dizziness. • Nausea. • Use caution with vertigo. • Menstruation. • High blood pressure. • History of stroke. • Epilepsy. • Use caution if you have acid or heat-related gastric conditions (pitta imbalance). References Anderson, Sandra, http://www.himalayaninstitute.org/yogaplus/article.aspx?id=3431 . Mehta, Anmol, http://www.anmolmehta.com/blog/2007/08/22/bhastrika-yoga- breathing-exercise-to-burn-fat-for-natural-weight-loss-more/ . .