Starting Position:
Meditation posture

on the process of breathing

2-4 rounds

Breathing normally concentrate for one minute on the whole body. Perform Pranayama Mudra and begin with the left nostril open. >Inhale and exhale rapidly 20 times deeply into the abdomen. >After the 20th time deeply inhale and exhale through the same nostril. >Repeat the exercise with the right nostril. >Return the hand to the knee and continue the exercise with both nostrils. >After the 20th time inhale deeply and perform Jalandhara Bandha.

Begin the next round with the right nostril open first. Alternate the left and right nostrils when beginning any further rounds of Bhastrika.

Do not practice this technique with acute asthma, heart disease or fever. Do not exaggerate the retention of the breath - only hold the breath for as long as easily possible! Consult a Doctor before practicing if there is a problem with the thyroid gland.