Bhramari Pranayama
Importance of Bhramari Pranayama
Bhramari Pranayama is from the Hindi word “Bhramar” which means bumble Bee and the meaning of Pranayama is breathing technique so it can also called ‘bee breath’. Bhramari (Bee Breath) is an effective Pranayama (breathing exercise) for meditation. Bhramari Pranayama helps to reduce fatigue, and mental stress. In this technique the exhalation sound resembles the humming sound of a bee hence it is called Bhramari pranayama. The practice of Bhramari Pranayama is very helpful for quieting the mind. You easily can feel the sound vibrations in your jaws, throat and face.
Method
Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana) as you straighten your back and close your eyes. Place your palms on your knees facing up (in Prapthi Mudra), place your thumbs on the 'Tragus', the external flap outside on your ear. Your index finger should be placed on your forehead; your middle finger on the Medial Canthus and ring finger on the corner of your nostril. Inhale and fill your lungs with air. As you exhale, slowly make a buzzing sound like that of a bee, i.e., “mmmmmmm….” Keep your mouth closed the entire time and feel the vibration of the sound disseminate throughout your body.
Steps
• Sit in any comfortable pose, preferably cross-legged. (such as Sukhasan, Ardhapadmasan or Padmasana)
• Straighten your back and close your eyes
• Balance your body, and experience this silence of your body
• Position your fingers on all the mentioned points
• Start with your little finger; observe the points on your nostril, the right and left side.
• These are known as the Ida and Pingala or Ida Nadi and Pingala Nadi- Ida nadi runs along the left side and Pingala nadi runs along the right side.
• When you are pressing these points, you are actually applying pressure on these nadis or channels; you are not pressing any muscles.
• In Bhramari pranayama, all these points on the tips of our fingers are actually activating and channelizing these nadies. This plays a very strong role in the practice of Bhamari pranayama.
• Now breathe rhythmically and make the humming bee sound as you exhale.
• Always be aware of your pressure points. Don’t put excessive pressure, make sure it is gentle.
• Go in Slow (Shant), Medium(Madyam) or Fast speed ( Tivra gati) as per your comfort.
The Nadis moves from your nostrils, goes above to your eyes, forehead, head, back of your neck and reaches down to your lower back. By closing your ears, you can experience and observe the vibration in a powerful way and helps bring the benefit of Bhramari Pranayama to your body.
Direction & Duration- Face Eastwards. You may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.
Benefits
• Calms the mind and rejuvenates the body
• Increases sensitivity to tastes and fragrances
• Relieves stress and anxiety
• Makes the voice pleasant and melodious and strengthens the vocal chords
• Treats throat uneasiness
• Balances blood pressure
• Improves concentration
• With the help of this, mind becomes steady, lower mental tension, agitation etc.
• Helpful in curing Paralysis and migraines.
• People of all ages can try this breathing exercise including pregnant women.
• In the time period of pregnancy, it helps to maintain and regulate the functioning of the Endocrine system and provide easy child birth.
• It is very good for Alzheimer’s disease.
• Most effective Pranayama for awakening the Kundalini
If you observe, when you play the flute, you place pressure on the holes to bring out music. Similarly, in Bhramari Pranayama, if you know how to put the correct pressure on the Nadis, the sound of the humming bee that comes from your nose will be perfect. This ensures that you will experience the benefits of this practice.
28 сен 2024
