{"id":145848,"date":"2025-01-29T18:40:26","date_gmt":"2025-01-29T18:40:26","guid":{"rendered":"https:\/\/www.in.yoga\/?post_type=docs&p=145848"},"modified":"2025-04-27T15:15:27","modified_gmt":"2025-04-27T15:15:27","password":"","slug":"advanced-pranayamas","status":"publish","type":"docs","link":"https:\/\/www.in.yoga\/en\/ufy-books\/yoga-book\/advanced-pranayamas\/","title":{"rendered":"Advanced pranayamas"},"content":{"rendered":"

Bhastrika and its variations<\/span><\/h3>\n

The physiological effect from Bhastrika can vary depending on the position of the eyes, of the head, or by closing one of the nostrils (asymmetric Bhastrikas). Hence there are six types of Bhastrikas.<\/span><\/p>\n

 <\/p>\n

\u00abStanding\u00bb Bhastrikas<\/span><\/h4>\n

They differ by the position of the body, in which they are done. The technique is the same, which is the common Bhastrika.\u00a0<\/span><\/p>\n

1. In standing position, hands in namaste, the head is straight, eyes are open and focused on the point on the floor, situated in about 1,5 m from your toes, i.e. looking at the angle of 45\u00ba down.<\/p>\n

| <\/b>ATTENTION!<\/strong> In this technique it\u2019s crucial to squint eyes without moving your head.<\/span><\/em><\/p>\n

2. In standing position, hands in namaste, the head dropped back. Eyes are open and focused between eyebrows.<\/span><\/p>\n

| <\/b>ATTENTION!<\/strong> a) the head should be dropped back only by the neck, not the back; <\/span><\/em><\/p>\n

b) posterior muscles of the neck must be relaxed.<\/span><\/em><\/p>\n

3. In standing position, hands in namaste, the head and the neck in relaxed Jalanadhara bandha. Eyes are open and focused on the wings of nose.<\/span><\/p>\n

| ATTENTION!<\/strong> <\/span>The back of the neck must be stretched and the anterior part as relaxed as possible.<\/span><\/em><\/b><\/p>\n

4. Position like in 2, but open eyes are focused on the wings of nose.<\/span><\/p>\n

Remember<\/strong>, that after the intensive breathing of Bhastrika, it\u2019s crucial to do Kumbhaka. .<\/span><\/p>\n

 <\/p>\n

Effects and action.<\/strong> Like a basic Bhastrika, these variations provide hyperventilation and the inside hydraulic massage. However different positions of the head make it possible to control blood inflow and out-flow to the head. Indeed the blood flows into the head by arteries, lo-cated on the anterior part of the neck, whereas the natural (valveless) drainage \u2014 through the venous system in the back of the neck. The stretching of the relative zone makes the blood flow weaker and en-hanced the blood inflow (in the third variation) or its outflow (the 2nd and the 4th). This is training not only the vascular system, but also the adapting capacities of the brain.<\/span><\/p>\n

 <\/p>\n

\u00abAsymmetric\u00bb Bhastrikas <\/span><\/h4>\n

The action of asymmetric Bhastrikas relies on making airflow denser by reducing the admission section of the airway, like in Akapalabhati.<\/span><\/p>\n

 <\/p>\n

First variation<\/span><\/em><\/p>\n

Starting position.<\/strong> Like in Akapalabhati, i.e. the giving hand in yoni mudra near the nose. <\/span><\/p>\n

Technique.<\/strong> The breathing is done like in Bhastrika, but through one nostril<\/span>.<\/p>\n

After finishing half of the cycle, change the nostril.<\/p>\n

 <\/p>\n

Second variation<\/span><\/em><\/p>\n

The same as in previous, but inhale through one nostril and ex-hale through another.<\/span><\/p>\n

 <\/p>\n

Bhramari (the bee)<\/span><\/h3>\n

\u092d\u094d\u0930\u092e\u0930\u0940 [bhramar\u012b]\u00a0<\/span><\/p>\n

Bhramari is a vibration pranayama. <\/span><\/p>\n

Starting position.<\/strong> Any meditative posture.<\/span><\/p>\n

Technique.<\/strong> Inhaling, hum with your nose, like a bee by tonality. Exhaling (still by the nose), hum in one tone lower. In both cases there must be a physical vibration in the skull (in different zones of the head).<\/p>\n

 <\/p>\n

Anuloma viloma<\/span><\/h3>\n

\u0905\u0928\u0941\u0932\u094b\u092e\u0935\u093f\u0932\u094b\u092e <\/span>[anulomaviloma]<\/span><\/p>\n

This exercise is one of the most important in coming from hatha yoga to it\u2019s more advanced levels. Nevertheless it should be mastered gradually. <\/span><\/p>\n

 <\/p>\n

First step<\/strong><\/p>\n

Sit in a meditative asana. The giving hand in yoni mudra, the tak-ing one \u2014 in dhiana mudra. Breathing rhythmically, close one nostril after another by this scheme: inhale by the left nostril, exhale by the right one, inhale by the right nostril, exhale by the left one. Men should start by the left nostril, women \u2014 by the right one. Breathing rhythm should be natural. The exercise should be done for at least 10 minutes. <\/span><\/p>\n

 <\/p>\n

Second step<\/strong><\/p>\n

Adding breath holds (see \u00abExercises with breath holds\u00bb)<\/span>.<\/span><\/p>\n

 <\/p>\n

Third step<\/strong><\/p>\n

Adding energy work (see chapter \u00abTechniques of work with energy\u00bb).<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Bhastrika and its variations The physiological effect from Bhastrika can vary depending on the position of the eyes, of the head, or by closing one of the nostrils (asymmetric Bhastrikas). Hence there are six types of Bhastrikas.   \u00abStanding\u00bb Bhastrikas They differ by the position of the body, in which they are done. The technique… Continue reading Advanced pranayamas<\/span><\/a><\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"doc_category":[834],"doc_tag":[],"knowledge_base":[814],"class_list":["post-145848","docs","type-docs","status-publish","hentry","doc_category-advanced-asanas-en","knowledge_base-yoga-book","entry"],"aioseo_notices":[],"year_month":"2026-04","word_count":598,"total_views":0,"reactions":{"happy":0,"normal":0,"sad":0},"author_info":{"name":"\u041e\u043b\u0435\u0433 \u0411\u0454\u043b\u0456\u043a\u043e\u0432","author_nicename":"oleg","author_url":"https:\/\/www.in.yoga\/en\/author\/oleg\/"},"doc_category_info":[{"term_name":"Advanced exercises and their energy influence","term_url":"https:\/\/www.in.yoga\/en\/ufy-books\/yoga-book\/advanced-asanas-en\/"}],"doc_tag_info":[],"knowledge_base_info":[{"term_name":"Yoga: physiology, psychosomatics, bioenergetics","term_url":"https:\/\/www.in.yoga\/en\/ufy-books\/yoga-book\/","term_slug":"yoga-book"}],"knowledge_base_slug":["yoga-book"],"_links":{"self":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/docs\/145848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/docs"}],"about":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/types\/docs"}],"author":[{"embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/comments?post=145848"}],"version-history":[{"count":0,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/docs\/145848\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/media?parent=145848"}],"wp:term":[{"taxonomy":"doc_category","embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/doc_category?post=145848"},{"taxonomy":"doc_tag","embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/doc_tag?post=145848"},{"taxonomy":"knowledge_base","embeddable":true,"href":"https:\/\/www.in.yoga\/en\/wp-json\/wp\/v2\/knowledge_base?post=145848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}