Bhramari pranayama, Steps, benefits and contra- indication

Bhramari Pranayama and benefits

The word Bhramari means a black bee. The practice of this Pranayama involves making a humming sound at the time of exhalation. Bhramari Pranayama can be practiced during anytime of the day and by anyone and is absolutely safe to practice during pregnancy as well.

The humming sound created during this exercise impacts one of a deep cellular level and help soothe the nervous system.

How to practice Bhramari pranayama

Sit in a comfortable position, you can sit in a cross-legged position on your yoga mat. You can also place a cushion below your seated bones or this an be done while sitting on a chair too.
Now apply shanmukhi mudra by covering your eyes with the fingers and place thumb on ears to shut your ears. Once you do this you have disconnected yourself from the outside world completely and your attention goes inward. At this point one experiences pratyahara the fifth limb of Ashtanga Yoga by Patanjali.
After this take an inhale and exhale making a humming sound. Make sure the humming sound is audible to you only and should be soft.
You can practice this for 5 -10 rounds.
Once you complete it, release the hands and open your eyes.

Contra-Indications of bhramari

If you have undergone a ear or eye surgery this practice must be avoided.
Anyone with ear/ eye infection or epilepsy shouldn’t practice this pranayama.

Bhramari pranayama benefits

Bhramari pranayama helps relieve cerebral tension therefore its very effective for migraine.
Helps reduce stress, anxiety and panic attacks
Improves the quality of sleep so very helpful with sleeping disorders like insomnia.
Soothes the nervous system and stimulates the parasympathetic nervous system.
Helps in activation of the pineal gland.
Stimulated the hypothalamus and pituitary gland.
The humming sound creates positive vibrations that helps one feel fresh and rejuvenated.
Its also lowers blood pressure so it’s a good practice for anyone with high blood pressure.

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