Bhramari Pranayama
766BHRĀMARĪ 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-day-yoga-2015