Bhastrika Pranayama

When we do any physical exercise our body demands more oxygen, which signals the heart to pump faster, thus raising the heartbeat. But did you know that when you do Bhastrika Pranayama,  you pump even more quantity of oxygen even without the body not asking for it. Bhastrika Pranayama is the process of rapid inhalation and exhalation which gives a boost to the body and hence is aptly called the “yogic breath of fire”. So, the next time you feel like your body needs energy, try Bhastrika Pranayama instead.

Steps to follow

  1. Sit in “vajrasana” or “sukhasana” (cross-legged position). 
  2. (Pranayama can be more effective in vajrasana as your spine is erect and the diaphragmatic movement is better.)
  3. Makes a fist and fold your arms, placing them near your shoulders. 
  4. Inhale deeply, raise your hands straight up and open your fists. 
  5. Exhale slightly forcefully, bring your arms down next to your shoulders and close your fists.
  6. Continue for 20 breaths.
  7. Relax with palms on your thighs. 
  8. Take a few normal breaths.
  9. Continue for two more rounds.

Benefits of Bhastrika Pranayama

  • Great for energizing the body and mind.
  • Since we maximize our lung capacity while doing it, the pranayama helps remove toxins and impurities.
  • It helps in the sinus, bronchitis, and other respiratory issues.
  • Improved awareness, perceptive power of senses.
  • It helps balance doshas.


  • Make sure you practice it on an empty stomach.
  •  Pregnant women should avoid it..
  •  Do it at your own pace. If you feel dizzy, increase the duration of the breaks.
  •  If you suffer from hypertension and panic disorders, then do it under the supervision of a teacher.

Based on inputs by Mickey Singh, Faculty, Yoga, The Art of Living.

Find a Sri Sri Yoga program at The Art of Living center near you.​

Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and a Sri Sri Yoga teacher.

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