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uddiyana and moola bandhas are necessary before introducing the later stages of practice. Control of the nostrils is through nasagra mudra; the thumb controlling the right nostril, the ring finger controlling the left.
Practice techniques: Bhastrika is graded over four techniques. Techniques 1 and 2 are beginner's level as they establish the basic method of practice. Technique 3, the intermediate level, increases the number of breaths in each round, introduces internal kumbhaka, and moola and jalandhara bandhas. Technique 4, the advanced level, introduces external kumbhaka and maha bandha, and increases the number of rounds further. The practitioner should proceed slowly and be sensitive to his own capacity. Each technique should be practised until it has been consolidated before proceeding to the next.
Intensity of breathing: Bhastrika may be practised at three degrees of intensity: slow, medium and fast, depending on the capacity of the practitioner: 1. Slow or mild bhastrika is practised to approximately one
breath every two seconds, with no undue force on inhalation or exhalation. It is like amplified normal breathing. Slow bhastrika should be used by beginners and those practising for therapeutic reasons, although it may also be practised
at all stages up to the advanced level. 2. Medium bhastrika increases the speed of respiration to
approximately one breath every second. 3. Fast bhastrika means a breathing speed of around two
breaths per second. Both medium and fast breathing are suitable for intermediate and advanced practitioners.
Technique 1: preparatory practice
Sit in a comfortable meditation posture, with the hands resting on the knees in either chin orjnana mudra. Keep the head and spine straight. Close the eyes and relax the whole body. Take a deep breath in and breathe out forcefully through the nose.
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