Bhastrikásana (Bellows Posture)

Primary Objective of the Ásana

This asana supports digestive health, especially elimination.

Repetitions (standard): 8

Length of hold (ideal): 8 seconds

Breath: kumbhaka

Steps of practice, further details & rationale

Lie on your back and inhale.
While breathing out, bend the right knee, and grasp the leg firmly with both hands, bringing the right thigh in towards the chest.
You can interlace the hands below or behind the knee, depending on your preference. The feet are generally relaxed, but can be dorsiflexed to make the pose more energizing.
Pause the breath for 8 seconds.
Inhale and resume the starting position with the leg on the floor.
On the exhalation. grasp the left leg with the hands, bending the knee, and pull the left thigh in towards the chest.
Pause the breath for 8 seconds.
Inhale and slowly lower this leg and resume the starting position.
Exhale and bring both legs together towards the chest. Pause the breath for 8 seconds.
Inhale bringing both legs gently lowering them to the ground.
These 3 parts make up one round. Repeat for a total of 8 rounds.
After the last repetition, rest in Savásana for a few breaths.

Preparatory Steps

Any exercise that warms up the hips (such as adductor/ quadriceps/ flexor/ hamstring/ calf muscle stretch).
Knee warm ups: Jogging, marching, back and front kicking. Sahaja Utkatásana/Simple chair, Dvisamakonásana/Double right angle pose .
Strengthening the back: Pelvic bridge, core stretches such as Urdva mukha svanásana/ Upward Facing Dog, Shalabhásana/Locust pose.
Strengthening abdominal muscles: Supta Matsyendrásana/Supine Twist, Seta Bandu/Bridge, standing hip rotation, Bhújaungásana/Cobra.
Strengthen the neck: Padahastásana/Arm and leg.

Considerations

Safety essentials

To avoid pressure on the knee, place the hands on the shin or back of the bent leg.
To avoid lifting the head.
Some people have different hip socket structures and will bring the knees more to the side. Please do not correct this alignment.

Variations

While hugging both legs into the chest, rock the body from side to side, rolling from one hip to the other. This massages and relaxes the back.
Bring the forehead to the knees, lifting the shoulders off the floor. This will strengthen your upper core muscles
Placing a blanket under the upper chest can be beneficial, especially if there is a heart or weight issue.

Core Strengthening Variations

While lowering a leg, keep it slightly above the floor for a few seconds as a core strengthening exercise.
Lower one leg while lifting the opposite leg at the same time for a deeper leg lifting and abdominal (core) strengthener.

Alternating Legs Variation

If it is too difficult to raise both legs at the same time, then raise one after the other.
Soles of the feet may be into the floor and the knees are bent.

Arms Overhead Variation