Bhramari Pranayama

Position : Dandasana

• Sit in any meditative posture or sitting on a chair.
• Keep the spine , neck and head straight. Hands resting on the knees.
• Gently close the eyes and relax the whole body.

Practice :

• Slowly raise the arms sideways, bend the elbows and plug the ears with the index finger.
• Slowly inhale through the nostrils. 
• While exhaling slowly, softly make the humming sound of a bee.
• The humming sound should be smooth continuous during exhalation.
• Practice 5 to 9 rounds effortlessly.

Benefits :

• Gives soothing effect to the nervous system.
• Vibration and resonance of bhramari pranayama calms down the mind.
• Recommended for the people suffering from insomnia, anxiety and high blood pressure.
• Strengthens and improves the voice and eliminates throat ailments.

Contra-indications :

• People suffering from severe ear infection should avoid this pranayama until the infection has cleared up.