Pranayama is the fourth of the Eight Limbs of Yoga as outlined in the Yoga Sutras of Patanjali.  Prana means “vital energy”. Ayama means “extension”. Therefore, the word pranayama means to extend or expand vital energy, or, the life-force. We are made of matter and matter is composed of energy. Pranayama practices are one way we can better care for our bodies, optimize our mental capacity, and overall manage our energy.

Every day spring draws nearer. We are ready to shake-off winter’s lingering stagnant energy and embrace the freshness of spring! As the season changes, we can adjust our pranayama practices to support our endeavors. All pranayama practices have the benefits of strengthening our lungs, balancing our nervous system, and helping us reach psycho-spiritual wellness. Kapalbhati and Bhastrika pranayama have the added benefits of energizing, enhancing creativity, and improving focus.

Kapalbhati Pranayama

Kapalbhati means “skull-shining”. When practicing Kapalbhati, we inhale and exhale through the nose. The inhale is passive and the exhale is forceful –kind of like sneezing!

1. Sit comfortably. Your eyes may be closed or open.
2. Take a few deep breaths.
3. Begin Kapalbhati by forcefully exhaling.
4. Let the inhale be passive.
5. Continue to focus on creating a powerful exhale.
6. Repeat about 10 rounds of Kapalbhati to one deep, cleansing breath for three to four cycles.
7. End by sitting quietly or taking Savasana.

Bhastrika Pranayama

Bhastrika means “bellow”. When practicing Bhastrika, both the inhale and exhale are emphasized. They are quick and forceful. It may feel like vigorously sniffing.

1. Sit comfortably. Your eyes may be closed or open.
2. Take a few deep breaths.
3. Begin Bhastrika with a quick, deep inhalation.
4. Exhale quickly and completely.
5. One inhale and one exhale are one round of Bhastrika.
6. Repeat about 10 rounds of Bhastrika.
7. Take a slow, deep breath.
8. Repeat 10 more rounds of Bhastrika.
9. Repeat the cycle of 10 rounds of Bhastrika to one slow, deep breath for three to four cycles.
10. End your practice with a few moments sitting quietly or taking Savasana.