Bhastrika Pranayama - Bellow Breathing

"Bhastrika" refers to 'bellows' in Sanskrit. Air is drawn in and out of the abdomen just as a blacksmith uses his bellows.

Sequence:

1. Sit down in Padmasana.
2. Place your left hand on your left knee.
3. Place your right hand on your nose.
4. Take a few shallow breaths in quick succession.
5. Close off both nostrils.
6. Hold your breath and perform both Jalandhara and Moola Bandha.
7. Raise your head.
8. Exhale through the right nostril keeping the left nostril closed.
9. Immediately after exhalation apply Uddiyana Bandha.
10. This completes one round of Bhastrika.
11. Beginners can start off with three rounds of ten pumpings.
12. Later you can increase it to eight rounds of 100 pumpings.