Bhastrika

Powerful noisy breathing practice. You'll feel new muscles, and this technique is the best one to avoid intercostal neuralgia in the future or to overcome it in the present.

1️⃣ Napkins close, seated position, straight back, shoulders far from ears, head above the chest, chin into jugular cavity, palms at the knees.

2️⃣ Inhalations and exhalations are equal in length, both powerful, noisy, and forced. Breathe through the nose, keep mouth closed.

3️⃣ Push lower ribs apart with inhalation and allow them to return to previous place with exhalation.

4️⃣ Do 4-8 repetions. Be careful with dizziness. Stop and relax if you feel bad.

✅️ The most pronounced movement is in the ribcage. Check that you push ribs in the parallel to the ground, not up and down. You can put your hands at the level of lower ribs and push them further from each other with inhalation.

✅️ Your shoulders would be at the same place.

⛔️ The technique isn't recommended for people with high blood pressure.