अथ भरामरी
वेगाद्घोष्हं पूरकं भॄङ्ग-नादं
भॄङ्गी-नादं रेछकं मन्द-मन्दम |
योगीन्द्राणमेवमभ्यास-योगाछ
छित्ते जाता काछिदानन्द-लीला || ६८ ||
atha bhrāmarī
veghādghoṣhaṃ pūrakaṃ bhṝnggha-nādaṃ
bhṝngghī-nādaṃ rechakaṃ manda-mandam |
yoghīndrāṇamevamabhyāsa-yoghāch
chitte jātā kāchidānanda-līlā || 68 ||
By filling the air with force, making a noise like Bhringi (wasp), and expelling it slowly, making noise in the same way; this practice causes a sort of ecstasy in the minds of Yogîndras.
Bhramari should be practiced after asana, nadi shodana, and dynamic forms of pranayama, and before meditation or sleep.
Note: There are 3 variations to do this practice.
- Hands-on knees in chin mudra
- Only the index finger is used to close ear lids.
- Using Shanmukhi (6 gates) mudra Closing 6 gates i.e ears with thumbs, eyes with index &middle fingers, nose with ring and little fingers.
Technique 1: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.
Inhale deeply through both nostrils and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)
Technique 2: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.
Inhale deeply through both nostrils, hold the breath inside for as long as possible comfortably and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)
Benefits:
- Releives mental tensions and anxiety
- Helps to reduce anger
- Soothes nervours system
- Awakens psychic sensitivity
- Release agitation, frutration, and anger
- Calms the mind
- It makes ones voice sweet, melodious and helps ib clarity of speech.
- Best practice for all psycosomatic diseases like hypertension, insomnia.
- Very helpful for pregnant women.
- It stimulates awareness of Nada( the subtle sound )
- Lowers the blood pressure.
Limitation:
- Avoid in case of ear infection.
- Nail infection
- Don not do variation 3 if there is eye infection.