Closing Out The Bikram Yoga Series: The Blowing In Firm Pose

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- Jason H, Old Greenwich

Embarking on the path of Bikram yoga is a transformative experience, where each pose is a gateway to physical and mental well-being – the Blowing in Firm Pose being no exception. 

From poses like the Tree pose which tests your balance to poses like the camel pose, which trains your flexibility, every pose in the series has something useful to offer. But as we all know, every good thing must come to an end, and in the case of Bikram yoga, the ending is very pronounced.

Among the array of invigorating poses, the Kapalbhati Pranayama, known as the “Blowing in Firm Pose,” stands out as a punctuated conclusion to an otherwise calm series of poses. Let’s unravel the story, the steps, and the numerous advantages this pose brings.

Before diving into the Blowing in Firm Pose, here is what we will cover in this article:


(Step-by-Step) Instructions



History of Bikram Yoga


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Story of the Kapalbhati Pranayama – Blowing in Firm Pose and Why We Finish With It

Rooted in ancient yogic traditions, the Kapalbhati Pranayama traveled through time to find its place in the heart of Bikram yoga. It’s a humble pose in and of itself, but it signifies so much in terms of conclusion and recollection. “Kapal” translates to “skull,” and “bhati” means “shining” in Sanskrit. It is aptly named for the enlightened sensation one experiences upon reaching the end of the entire Bikram yoga series.

Broken down, the Blowing in Firm Pose involves rapid, forceful exhalations through the nostrils, creating a cleansing effect on the respiratory system and awakening a person’s energy centers. 

The forceful breathing will also realign your mind and help you resume your day, moving you out of the mindset you entered at the beginning of the series. Think of it as a way of resetting your body and cleaning out your respiratory system after a long workout, except this workout is for your mind, body, and soul. 

How to Perform Kapalbhati Pranayama – Blowing in Firm Pose

Thankfully, mastering the Blowing in Firm Pose isn’t too difficult, but it does require mindful practice and a focus on breath control.

Here’s a step-by-step guide to help you get the most out of this final pose:

  1. Sit Comfortably: Find a comfortable seated position, ensuring your spine is straight and shoulders relaxed.
  2. Hand Placement: Rest your hands on your knees with palms facing upward, embracing a receptive posture.
  3. Inhalation: Take a deep breath in, expanding your lungs fully.
  4. Forceful Exhalations: Rapidly contract your abdominal muscles, forcefully exhaling through your nostrils. Allow the inhalation to occur naturally.
  5. Rhythmic Repetition: Repeat this process in a rhythmic manner, maintaining a steady pace. Make sure to find a pace that is comfortable for you. It may look different for other yogis around you, so try to disassociate yourself from the rhythms they are establishing for themselves. If you’re too focused on mimicking them, you may push yourself too far or not far enough.
  6. Duration: Start with shorter durations and gradually extend the practice as your comfort and proficiency increase.

Remember, the key lies in the synchronization of breath and movement, creating a harmonious flow throughout the exercise.

Benefits of Blowing in Firm Pose

The Kapalbhati Pranayama in Bikram yoga unfolds a plethora of benefits, contributing to both physical and mental well-being. Here are some compelling reasons to make this pose a staple in your practice:

  • Detoxification: The forceful exhalations stimulate the expulsion of toxins from the body, promoting a natural detox process.
  • Energy Boost: By invigorating the nervous system, Kapalbhati Pranayama enhances energy levels, leaving you revitalized and focused.
  • Improved Respiratory Function: This pose acts as a respiratory tonic, enhancing lung capacity and promoting overall respiratory health.
  • Abdominal Toning: The repetitive contractions of the abdominal muscles contribute to core strength and toning.
  • Mental Clarity: Cleansing the mind through controlled breath brings mental clarity, reducing stress and promoting a sense of calm.
  • Digestive Health: The rhythmic movement engages the abdominal organs, supporting digestion and alleviating gastrointestinal discomfort.

Modifications for Kapalbhati Pranayama

While the Blowing in Firm Pose is accessible to practitioners of various levels, modifications can be applied to accommodate individual needs:

  • Gentle Pace: Beginners may start with a gentler pace, gradually intensifying the force of exhalations as they build confidence.
  • Seated Support: If sitting directly on the floor is uncomfortable, you can use a cushion or block for added support.

History of Bikram Yoga

Bikram yoga is iconic for its unique series of 26 postures and 2 breathing exercises. It has a rich history deeply intertwined with the healing traditions of yoga in India. 

Its roots can be traced back to the formative years of Bikram Choudhury, who, inspired by the therapeutic potency of yoga, embarked on a journey to create a comprehensive system that could address a myriad of physical and mental health challenges.

In the early days, seeking a yoga teacher in India was a customary response to persistent pains and ailments. This is where Bikram’s upbringing plays a role in the story, where the practice of consulting a yoga guru for personalized prescriptions was not just a cultural norm but a lifeline for those without widespread access to modern medicine. 

Bikram’s own guru, Bishnu Ghosh, played a pivotal role in shaping his belief in the transformative power of yoga as a holistic remedy. The turning point occurred when the demand for healing through yoga became overwhelming, with queues extending down the streets outside the ‘yoga clinic.’ 

Recognizing the need for a more accessible solution, Bikram conceived the idea of a systematic series of postures. Thus, the 26 postures and 2 breathing exercises were born – a carefully curated regimen designed to promote physical and mental well-being.

As the practice of Bikram yoga gained popularity from the 1970s onward, a cascade of stories emerged, narrating profound healing experiences. Individuals spoke of chronic ligament, tendon, and bone injuries that had plagued them for years finding resolution through dedicated practice. 

Conditions such as irritable bowel syndrome, Crohn’s disease, diabetes, and rheumatoid arthritis saw relief, marking a departure from prolonged suffering.

Closing Thoughts on the Blowing in Firm Pose and the Bikram Yoga Series

Well, we’ve made it! This final article concludes our series on the Bikram yoga series of all 26 poses. It’s been quite a transformative experience, exploring each step of Bikram yoga and the many benefits it can have on a person’s mind, body, and soul. 

It’s my hope that if you managed to follow along for all 26 poses, you’ve allowed yourself to let go of your anxieties and stress such that you could truly listen to your body’s needs. To that end, I also hope that the lessons we’ve learned through this series will give you a foundation on which you can grow stronger in the body and more peaceful in the mind. 

It’s a challenging series of poses, no doubt, but I’m confident that with enough determination and desire, you will become a master of it in no time.

And remember, you don’t have to do it alone. Half of the fun of any type of yoga is sharing it with others. And that’s exactly why YogaSol’s 26 & 2 classes exist; to help people grow closer together in their shared yoga journey.

If you feel like you’d have more satisfaction practicing these poses in a group setting, we invite you to join one of our upcoming sessions!

Thank you for following this series. Namaste.

bikram yoga pose 9 triangle pose



Q: The idea of breath control is daunting. What if I struggle to keep up and feel breathless?

A: Don’t worry. This is all too common. Many fear struggling to keep pace, leading to breathlessness. To overcome this, focus on gradual practice, synchronize breath with movements, and embrace the learning process. 

Q: What if I unintentionally hyperventilate due to the combination of intense poses and heated conditions?

A: This is an entirely valid concern. Practice mindfulness, prioritize steady breaths, and know that instructors guide proper breathing. If you notice yourself feeling light-headed, take a break. This pose is perfectly doable without pushing yourself to the brink of hyperventilation. Just like stretching a muscle, there’s a degree you can push it without hurting yourself. Try to find that balance.  

Q: Will the heat exacerbate the feeling of breathlessness, making the practice uncomfortable?A: Yes, the heat can intensify the sensation of breathlessness during yoga practice. It’s a common concern, but with gradual acclimatization, focused breathing techniques, and proper hydration, you can manage this discomfort. The key is to approach it with patience, allowing your body to adapt to the challenging yet rewarding conditions.

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