Step 3: Bhastrika Prānāyāma
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(Breathing Technique)
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Step 3: Breathing Technique -
Bhastrika Prānāyāma
Śāstra Pramāṇa - शास्त्र प्रमाण Yoga Sikhopanishad 96 - 100
स्तनयोरथ भस्त्रेव लोहकारस्य वेगतः ॥ ९६ ॥
रेचयेत् पूरयेद्वायुमाश्रमं देहगं धिया ।
यथा श्रमो भवेद्देहे तथा सूर्येण पूरयेत् ॥ ९७ ॥
कण्ठसंकोचनं कृत्वा पुनश्चन्द्रेण रेचयेत् ।
वातपित्तश्लेष्महरं शरीराग्निविवर्धनम् ॥ ९८ ॥
stanayoratha bhastreva lohakārasya vegataḥ ॥ 96 ॥recayet pūrayedvāyumāśramaṃ dehagaṃ dhiyā | yathā śramo bhaveddehe tathā sūryeṇa pūrayet ॥ 97 ॥kaṇṭhasaṃkocanaṃ kṛtvā punaścandreṇa recayet |vātapittaśleṣmaharaṃ śarīrāgnivivardhanam ॥ 98 ॥
Akashic Revelation (The practitioner) should intelligently expel with speed the air in the body, out of the two breasts and fill (it) in (likewise), till he is overcome with fatigue, as with a blacksmith's pair of bellows. When fatigue comes on in the body, then should he fill in through the Solar (Nadi) and after constricting the throat, should expel (it) again through the Lunar (Nadi).
Technique
- Continue to sit in Padmāsana & inhale slowly expanding the stomach
- Exhale slowly
- Repeat this Kumbhaka 21 times.
- After 21 times, now inhale slowly
- Hold the breath as long as you can
- When you feel you cant hold quickly expel the air with the sound of bellows. At this moment the stomach should contract to touch the back
- Do this complete sequence three times
