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eN-Fitness - 15 days workout routine for complete transformation

2. Breathing (2 – 3 min)

Caution: Skip Bhastrika if you have high blood pressure, heart problems, if you are pregnant, or if you have undergone a recent surgery.

After grounding yourself through any centering method, we will take some time to activate the breath. We use 2 traditional breathing techniques – bhastrika and full yogic breathing.

Bhastrika – Bellows

Source: Gheranda Samhita, Upadesha 5, Verses 75, 76 & 77

As the bellows of the ironsmith constantly contract and expand, similarly, the belly muscles pump the breath out and in with equal emphasis on the inhale and exhale. The breaths are short and quick. Exhale sharply pulling the belly in and up then inhale spontaneously allowing the belly to expand. Both inhalation and exhalation are from the nose.

This breathing is like a bellows feeding the digestive fire, the jatar agni. This technique is excellent for removing fatigue or any disorder related to the digestive system.

INSTRUCTIONS

  • Skip this section on bhastrika if you have high blood pressure, hiatal hernia or heart disease.
  • Sit cross-legged with spine straight, shoulders relaxed. In the beginning, place the hands on upper and lower belly. The hands on the belly will help you to focus there and make sure the belly contracts and rises with the breath like the action of a bellows.
  • Exhale and inhale from the nose.
  • Speed: Each exhale and inhale breath is strong, short and quick. Let exhalation time and inhalation time be equal. (i.e. equal emphasis on both). Start slowly, fill the abdomen with air, then exhale forcefully: one exhalation per second and one

inhalation per second. With practice, increase speed to 1 – 2 breaths per second.

  • Start by exhaling sharply through the nose simultaneously pulling the belly in towards the spine then inhale spontaneously letting the belly expand. Repeat this action rhythmically 21 times for 1 cycle.
  • Do not strain your body.
  • Keep the back straight, face and shoulders relaxed.
  • Keep your awareness on the navel center and the heat generated.
    • In between cycles, take few deep full yogic breaths (explained below).

Beginners – 1 – 2 cycles Intermediate – 3 cycles

  • If you feel dizzy, lightheaded or irritable, rest with normal breathing and next time try fewer breaths in a cycle or consult a teacher.

Full Yogic Breath

The full yogic breath is the most efficient way of breathing and expanding the lung capacity and the intake of prana, life energy. Once you master this breath, you will greatly increase your life energy, and remove any tiredness from your body. It should be smooth and effortless without strain – minimum effort with full capacity.

INSTRUCTIONS

  • Slowly inhale, first allowing the belly to rise and then in a continuous movement, fill the middle section of the lungs up into the top of the chest. Feel the ribs widen.
  • Release on the exhale, slowly drawing the belly as close to the spine as possible and completely empty the upper lobes of the lungs in the chest.
  • The breathing should be continuous, deep, smooth and slow to your capability.
  • After few deep breaths, complete the bhastrika cycle