Bhramari Pranayam is inspired by the Humming Bee.
Starting position
- Sit in a meditative posture, such as Sukhasan or Padmasan. It is important to keep the spine straight.
- Lift both your hands for Shanmukhi Mudra. Place your index fingers resting gently on the eyelashes or the eyelids.
- The middle fingers on the nostrils. -The ring fingers are placed above the lips, and the little fingers below them.
- Place the thumbs on the ears, to close them.
The Mudra is shown in the video at the 1.15 minutes timeline.
Shanmukhi Mudra symbolizes the inversion of our senses, from the external world to within.
This is called Pratyaahaar in Maharshi Patanjali's Ashtanga Yog - प्रत्याहार.
We should start the practice by imbibing this within, as it withdraws the Mind inwards and helps in doing the Pranayam with complete absorption and surrender.
Steps
- After placing the hands in Shanmukhi Mudra, inhale. The inhalation should be deep, slow and steady.
- Exhale, making a deep humming sound. The exhalation should be slow and harmonious, from the back of the throat. Try to make it as long, as slow as you can.
- Feel the vibrations in your mind and each part of the brain.
-You can start with 3 rounds, and increase it gradually
- After completion, do not open the eyes immediately. Sit straight with your eyes closed, and soak in the experience.
- Open your eyes gently
Benefits
- Relaxes the mind, elevates mindfulness, enhances concentration.
- Rejuvenates the nervous system
- Brings about hormonal balance
- Addresses sleep disorders
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