Bhramari Pranayama Kaise Karein: Steps, Fayde aur Saavdhaniyan

Latika · MA in Yoga, NET QualifiedUpdated 17 October 2026 · 3 min read

Bhramari ka matlab hai bhanwra (bumblebee). Is pranayama mein saans chhodte waqt naak se halki "mmm" ki awaaz nikaali jaati hai, bilkul bhanwre ki gunjan jaisi. Yeh sabse aasan pranayama mein se ek hai: 5 minute, ek shaant kona, bas itna chahiye.

Hamari classes mein ise aksar practice ke aakhir mein karwaya jaata hai, jab body thaki hoti hai aur mann ko shaant hona hota hai.

Kaise baithein

• Sukhasana (paalthi), Vajrasana ya kursi par, jismein kamar seedhi rahe.
• Kandhe dheele, jabda dheela, honth halke se band.
• Khaali pet ya khaane ke 2 se 3 ghante baad. Subah ya sone se pehle, dono achhe samay hain.

Bhramari pranayama ke steps

1. 1
   Kaan band kareinDono angoothon se kaan ke aage wala chhota hissa (tragus) halke se dabayein. Kaan ke andar ungli na daalein.
2. 2
   Ungliyan rakheinPehli ungli maathe par, beech ki do ungliyan band aankhon par halke se, aur choti ungli naak ke paas. Aankhon par dabaav na daalein. Shuru mein sirf kaan band karna bhi kaafi hai.
3. 3
   Gehri saans leinNaak se aaram se, gehri saans andar lein.
4. 4
   Gunjan ke saath chhodeinMunh band rakhkar, naak se dheere saans chhodte hue "mmm" ki halki, ek jaisi awaaz nikaalein. Awaaz sir aur chehre mein mehsoos hogi.
5. 5
   Ek round pooraSaans khatam hone par haath ghutnon par rakhein, ek normal saans lein. Yeh ek round hua.

Shuru mein 5 round karein. Aadat hone par 7 se 10 round, yaani 5 se 7 minute. Awaaz zor se nikaalne ki zaroorat nahi, halki aur lambi gunjan hi sahi hai.

Bhramari pranayama ke fayde

• Saans chhodna lamba hota hai, jisse mann shaant aur body relaxed mehsoos hoti hai.
• Din bhar ki bechaini ya gussa thanda karne mein madad milti hai.
• Sone se pehle karne par kai logon ko neend aane mein aasani hoti hai. Padhein neend ke liye yoga.
• Dhyan (meditation) se pehle mann ko ek jagah laane ka achha tarika hai.

Aam galtiyan

• Kaan mein ungli daalnaSirf tragus ko halke se dabayein. Ungli andar daalne se kaan ko nuksaan ho sakta hai.
• Aankhon par dabaavUngliyan sirf rakhni hain, dabani nahi. Contact lens pehne hon toh aankhon par ungli na rakhein.
• Zor se awaaz nikaalnaGala chhilne jaisi awaaz nahi chahiye. Halki gunjan, jaise koi gaana dheere se gungunate hain.
• Saans roknaBeginners round ke beech saans na rokein. Normal saans lekar agla round shuru karein.

Kaan mein infection ya dard ho toh Bhramari na karein. Agar chakkar aaye toh ruk kar normal saans lein. Pregnancy, high BP ya kisi bhi medical condition mein pehle doctor se poochh lein.

Bhramari ke saath Anulom Vilom bhi karein toh achha combination banta hai: pehle 5 minute Anulom Vilom, phir 5 round Bhramari.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.