51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Pranayama: Bhramari

Bhramari- Bee breath

Term ‘Bhramari’ has its roots in the Sanskrit word ‘Bhramar’ which means a black Indian bee. The exhalation in this pranayama causes and duplicates the pulsating echo of the distinctive humming sound of a bee, and accordingly it is named so. The humming sound reverberates in the head region instilling an experience of integration and assiduousness. 

Being an uncomplicated process, it can easily be practiced anywhere to de-stress instantly, thereby making it a very beneficial and handy technique for those who find it difficult to initiate meditating practices .

Bhramari practice extends numerous therapeutic besides general benefits to the practitioner. Compared to the inhalation, the extended exhalation accompanying the humming sound activates and positively affects the calming parasympathetic branch of the autonomic nervous system (ANS). It is one of the most beneficial breathing techniques that aids freeing the mind of anxiety, anger, frustration, confusion, fatigue and creating a more balanced and aware state of mind.

Limitations / Contraindications

  1. Pregnant and menstruating women should avoid practicing Bhramari.
  2. People suffering from extremely high blood pressure, epilepsy, chest pain, serious ear ailment and an ongoing ear infection should also not do it.
  3. It should also not be practiced in a lying down, i.e supine position.
  4. People suffering from anxiety, depression, claustrophobia may not be comfortable practicing bhramari with shanmukhi mudra and hence they can do it either by placing fingers only on both the ear’s cartilages or simply by placing hands on the thighs palms facing downwards.

Note that:

  • Make sure that the finger is not inserted in the ear but placed on the cartilages.
  • Cartilages should not be pressed too hard, but gently pressed and released with the finger.
  • Although it can be done at any time of the day, Bhramari just like most of the other pranayamas must best be practiced on an empty stomach in the early morning or late night hours, as during this time there are less intrusive noises and our mind is most receptive.

For general limitations/contraindications, benefits and other do’s & dont’s of Pranayamas overall, kindly refer to this link: https://kreately.in/day-43-pranayama-mitraasha/

How to practice it?

  • Sit on a mat in any meditative posture of your choice. For those who cannot sit on the floor comfortably may sit on a firm chair with a fixed and straight backrest. 
  • Maintain the body waist above- straight with back erect, spine upright, shoulders rolled out, neck and head in one straight line, chest thrown well forward, abdomen in normal contour, chin parallel to the floor. Keep your eyes closed.
  • Let your facial muscles stay loose, keeping the teeth slightly apart and jaw relaxed, lightly close the lips and place the tip of the tongue to the upper palate at the space behind the upper front teeth. 
  • Hold this position of the mouth throughout the practice, while ensuring that the jaw stays relaxed continually.
  • Next, take the Shanmukhi Mudra by first closing both ears with respective side thumbs, then placing the index fingers at the middle point of the forehead right above the eyebrows, and then keeping the middle, ring, and little fingers across the eyes in such a way that the tips of these fingers very gently presses against the bridge of the nose.
  • Pay attention to the body’s reactions and the stillness within,at this point.
  • Now take a deep inhalation and then with a little exertion, exhale rhythmically, evenly and continuously from both the nostrils and as you do so, gently press the cartilages while making a loud humming sound like a bee, ensuring the mouth is maintained closed. 
  • You may keep the cartilages continuously pressed or alternatively press it in and out with your fingers throughout the practice.
  • Although suggested loud for best results, the sound may not necessarily be very loud, it can be low-pitched too, but it should certainly generate the vibrations. 
  • Keep extending the buzzing sound with the exhalation as much as it’s possible and comfortable.
  • Observe the vibrations felt in your tongue, teeth, and sinuses created by the sound waves. The resting of the tongue on the upper palette facilitates the vibration to travel better throughout the head, influencing the brain tissues as well. 
  • Holding the body gently still, guide your attention to the ajna chakra in the center of the forehead, merge with the sound subtly, and imagine it filling the head and transmitting to the entire body from the top of your head to the tips of your toes.
  • Do recommended practice of 5 rounds/sessions with pause in-between rounds and then after the final exhalation, keeping your eyes closed, come back to your normal breathing.
  • Try and observe the changes that have occurred due to the practice. Notice how you feel physically, mentally, emotionally, spiritually and if you can still experience the vibrations in your face and sinuses.
  • Mark if any powerful shift has taken place within you, which parts of your body noted sensation and how distinct are they when you had begun the practice? 
  • Once you are done with these contemplations, very slowly open your eyes and try to continue your day with awareness instilled within. 

Benefits

Vibrations of the humming sound creates a natural calming and soothing effect on the nerves, particularly around the brain and forehead region. 

It produces favorable effects on the autonomic nervous system (ANS).

It brings down the high blood pressure, rejuvenates the elasticity of the lungs and aids in improving asthmatic conditions. 

It stimulates and reinvigorates the pineal and pituitary glands thereby enhancing their correct functioning.

It is very beneficial for the healing of bodily tissues, improving concentration and boosting memory power.

It augments the throat health, improves voice quality, revitalizes speaking power and instills patience in conversational skills.

It is a very effective breathing technique for releasing cerebral tension, soothing the nerves and thus aiding instant relief to people suffering from restlessness, anger, frustration, stress, anxiety and hypertension issues.

Regular practice aids in experiencing sound sleep, quieting the mind and also in preparation for inducing a meditative state.

Thought of the day: “The true awakening takes place within”- Anonymous

Link to day 46: Pranayama:Bjastrika-Bellows Breath https://kreately.in/day-46-pranayama-bhastrika-mitraasha/

Link to day 47: Pranayama: Suryabhedana & Chandrabhedana https://kreately.in/day-48-pranayama-suryabhedana-chandrabhedana/

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