Bhramari Pranayama

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BHRĀMARĪ PRĀNĀYĀMA (BHRĀMARĪ RECAKA) • Bhrāmarī is derived from bhramara which means a black bee. During the practice of this prānāyāma, the sound produced resembles the buzzing of a black bee. • Sthiti: Any meditative posture. • Techniques: Type- I • • Sit in any meditative posture with eyes closed. • • Inhale deeply through the nose. • • Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī. • • Repeat5rounds. • Type- II • • Sit in any meditative posture with eyes closed. • • Inhale deeply through the nose. • • Close the eyes with index fingers, mouth with ring and small fingers and ears from respective thumbs as shown in the figure. • • This is also called Śanmukhi Mudra. • • Exhale slowly in a controlled mannerwhile making a deep, steady humming sound such as that of black bee. This is one round of Bhrāmarī. • • Repeat 5 rounds. • Benefits • • The practice of Bhrāmarī relives stress and helps in alleviating anxiety, anger and hyperactivity. • • The resonance effect of humming sound creates a soothing effect on the mind and nervous system. • • It is a great tranquiliser; found good in the management of stress related disorders. • • It is a useful preparatory prānāyāma for concentration and meditation. • A word of caution • • Please avoid this practice in case of nose and ear infections. • Courtesy: http://www.nhp.gov.in/international-d...

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