Mayur Deshpande
  Personal trainer in Mumbai
YogaTypes of Yoga

Physical Exercise

Bhramari pranayam variation 1 and 2 Bhramari pranayam variation 1


In this technique of pranayam, during rechaka(exhale) phase ,the buzzing sound of a bee is produced.brahmari means brahmar (means Bee) in Sanskrit language.just as the tension in the string of the musical instrument produces a vibrating sound.in this variety one has to control the flow of the breath.by focusing one's attention on this humming sound ,mind can become very transquil and peaceful.
Execution -
Sit in a comfortable meditation asana. The spinal cord should be erect, the head straight and the hands resting on the knees.
Close the eyes and relax the whole body for a short time. The lips should remain gently closed with the teeth slightly separated throughout the practice. This allows the sound vibration to be heard and felt more distinctly in the brain. Make sure the jaws are relaxed.
Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use the index or middle finger to plug the ears. The flaps of the ears may be pressed without inserting the fingers.and with index and middle fingers close your eyes,keep your ring finger gently(do not close it completely) on side of nostril.
Bring the awareness to the centre of the head, where ajna(center of head) chakra is located, and keep the body absolutely still.
Remove ring finger from nose, Breathe in through the nose. Exhale slowly while making a deep, steady humming sound like that of the black bee.
The humming sound should be smooth, even and continuous for the duration of the exhalation.
The sound should be soft and mellow, making the front of the skull reverberate.
This is one round.
Benefits-
Bhramari pranayam generates positives vibration/soothing effect on brain and glands located in head region.
It improves mental health and reduces stress.
It strengthens the voice.
It highly recommended for dubbing artist/ singer ( not for metal vocalist).
Guidelines / cautions -
Bhramari should not be performed while lying down.
People with ear infection should not practice this.
People heart problem should not hold the breath.
Wait atleast three-four after meal before starting pranayama,because food in stomach places pressure on diaphragm and lungs.
Wait atleast three-four after meal before starting pranayama,because food in stomach places pressure on diaphragm and lungs.

 


BHRAMARI PRANAYAM-2

EXECUTION -
Sit in a comfortable meditation (padmasana/vajrasana/sukhasana) asana. The spinal cord should be erect, the head straight and the hands resting on the knees.
The lips should remain gently closed with the teeth slightly separated throughout the pranayam. This allows the sound vibration to be heard and felt more distinctly in the brain.Keep the jaws are relaxed.
Raise the arms sideways and bend the elbows, bringing the hands to the ears. Use the index or middle finger to plug the ears.
Breathe in through the nose. Exhale slowly and in a controlled manner while making a deep, steady humming sound (Hmmmm)like that of the black bee.
The humming sound should be smooth, even and continuous for the duration of the exhalation.The sound should be soft and mellow, making the brain reverberate.This is one round.At the end of exhalation, breathe in deeply and repeat the process.
BENEFITS AND GUIDELINES/CONTRAINDICTIONS -
Same as variation -1.