The original word in the term Bhramari is Bhramar (humming bee).The characteristics of this pranayama is to create a sound like that of the humming bee.
How to Do:
Take deep breathe till your lungs are full of air.
Press forehead with both the index fingers lightly.Close your ears with both the thumbs and eyes with the middle fingers of your hands on respective sides with little pressure.
Now close your eyes. Then press eyes and nose bridge from the sides with the remaining fingers.
Close your mouth. Now exhale slowly by making a sweet melodious sound like the sound like buzzing of a bee(Thinking of pronounce “OM”). Go on doing so till you are out of breath. Lengthen the exhalation as long as possible.This humming sound should be at a continuous pitch, not to vary the tone or level.
Repeat the exercise 5 to 10 times according to your capacity.
Benefits/Advantages:
It is useful for meditation.
It cures diseases of throat and the vocal organs become strong.
Breathing becomes deep and subtle.
With the practice of this Pranayama the mind becomes steady.
It makes voice pleasant and melodious.
It is beneficial in conditions like mental tension, agitation, high blood pressure, heart disease etc.
It is also useful for hypertension and depression and aids brain cells.
Bhramri Pranayama increases power of concentration.
This pranayama technique is applied in the state of “Bahya kumbhaka (suspension of breath after exhalation). Bahya Pranayama is referred to elsewhere as “Uddiyana Bandha,” which includes the abdominal lock, root lock (mulabandha) and the chin lock (Jalandhar bandha).
How to Do:
Contracting the abdomen and drawing it in all the way to the back (abdominal contents float up into the lower chest) is called “Uddiyana bandha.”
Bringing the chin to the pit of the throat is called “Jalandhar Bandha.”
Contracting and pulling up the region below the navel (pelvic and pubic area) and sustaining the hold is called “Mulabandha.”
Begin with exhaling rapidly and completely, hold the breath, apply chin lock (Jalandhar bandha) by lowering the chin and join it with the pit of the throat. Apply abdominal lock (Uddiyana bandha) by bending forward a little and press hands on the knees for leverage. Contract the abdomen and draw it in all the way to the back. Apply root lock (mula bandha) by pulling up the pelvis and hold it up there.
Still holding the breath and the three locks in place, bend forward slightly and pull the abdominal organs as far up as you can, straighten the trunk, holding it as long as you comfortably can.
When you are ready to release, bend again, release the abdominal lock and the abdominal organs (while raising the chin to exhale.) and raising the chin inhale.
This completes one round. Do 3 or more rounds of Bahya Pranayama.
Benefits: Good for hernia, diabetics ,stomach ailments, uterus prolapse and all urinary and prostate problems. Channels the energy of the root lock.
Agnisar Pranayama:
Agnisar is an exercise to fine tune digestive system and metabolism.
How to Do:
Sit in any of these Asana ( Sukh asana, Vajra asana or Padma asana) in a well ventilated room free from any distractions. Keep the waist, back, neck and spine erect.
Inhale and fill your lungs to maximum capacity. Hold your breath and practice Moolbandh (Contracting the anus muscles upward towards the large intestines).
Exhale slowly. Now while holding your breath pull your abdomen muscles (navel) inwards towards your spine, then release your abdomen muscles. Without inhaling keep on doing this flapping movement for the stomach as long as you can hold breath. Keep holding the Moolbandh while you are flapping the abdomen muscles.
Release Moolbandh and inhale.
Practice this for 2-3 times. Gradually increase the repetitions.
