अथ भरामरी
वेगाद्घोष्हं पूरकं भॄङ्ग-नादं
भॄङ्गी-नादं रेछकं मन्द-मन्दम |
योगीन्द्राणमेवमभ्यास-योगाछ
छित्ते जाता काछिदानन्द-लीला || ६८ ||

atha bhrāmarī
veghādghoṣhaṃ pūrakaṃ bhṝnggha-nādaṃ
bhṝngghī-nādaṃ rechakaṃ manda-mandam |
yoghīndrāṇamevamabhyāsa-yoghāch
chitte jātā kāchidānanda-līlā || 68 ||

By filling the air with force, making a noise like Bhringi (wasp), and expelling it slowly, making noise in the same way; this practice causes a sort of ecstasy in the minds of Yogîndras.

Bhramari should be practiced after asana, nadi shodana, and dynamic forms of pranayama, and before meditation or sleep.

Note: There are 3 variations to do this practice.

• Hands-on knees in chin mudra
• Only the index finger is used to close ear lids.
• Using Shanmukhi (6 gates) mudra Closing 6 gates i.e ears with thumbs, eyes with index &middle fingers, nose with ring and little fingers.

Technique 1: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.

Inhale deeply through both nostrils and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)

Technique 2: Sit in any comfortable meditative posture by keeping spine, neck and head in one line.

Inhale deeply through both nostrils, hold the breath inside for as long as possible comfortably and while exhaling make the sound of humming bee (Hmmmmmm) in low pitch with prolonged sound 9-12 breaths becomes 1 set. (3-5 sets)

Benefits:

• Releives mental tensions and anxiety
• Helps to reduce anger
• Soothes nervours system
• Awakens psychic sensitivity
• Release agitation, frutration, and anger
• Calms the mind
• It makes ones voice sweet, melodious and helps ib clarity of speech.
• Best practice for all psycosomatic diseases like hypertension, insomnia.
• Very helpful for pregnant women.
• It stimulates awareness of Nada( the subtle sound )
• Lowers the blood pressure.

Limitation:

• Avoid in case of ear infection.
• Nail infection
• Don not do variation 3 if there is eye infection.

Literally means ‘Bellows’ as used by a black or gold smith to heat metal.

अथ भस्त्रिका ऊर्वोरुपरि संस्थाप्य शुभे पाद-तले उभे |
पद्मासनं भवेदेतत्सर्व-पाप-परणाशनम || ५९ ||

सम्यक्पद्मासनं बद्ध्वा सम-गरीवोदरः सुधीः |
मुखं संयम्य यत्नेन पराणं घराणेन रेछयेत || ६० ||

यथा लगति हॄत-कण्ठे कपालावधि स-सवनम |
वेगेन पूरयेछ्छापि हॄत-पद्मावधि मारुतम || ६१ ||

पुनर्विरेछयेत्तद्वत्पूरयेछ्छ पुनः पुनः |
यथैव लोहकारेण भस्त्रा वेगेन छाल्यते || ६२ ||

atha bhastrikā
ūrvorupari saṃsthāpya śubhe pāda-tale ubhe |
padmāsanaṃ bhavedetatsarva-pāpa-praṇāśanam || 59 ||

amyakpadmāsanaṃ baddhvā sama-ghrīvodaraḥ sudhīḥ |
mukhaṃ saṃyamya yatnena prāṇaṃ ghrāṇena rechayet || 60 ||

yathā laghati hṝt-kaṇṭhe kapālāvadhi sa-svanam |
veghena pūrayechchāpi hṝt-padmāvadhi mārutam || 61 ||

punarvirechayettadvatpūrayechcha punaḥ punaḥ |
yathaiva lohakāreṇa bhastrā veghena chālyate || 62 ||

The Padma Asana consists in crossing the feet and placing them on both the thighs; it is the destroyer of all sins.

Binding the Padma-Asana and keeping the body straight, closing the mouth carefully let the air be expelled through the nose.

It should be filled up to the lotus of the heart, by drawing it in with force, making noise and touching the throat, the chest and the head.

It should be expelled again and filled again and again as before, just as a pair of bellows of the blacksmith is worked.

Bhastrika should be performed after asana and nadi shodhana pranayama, but before cooling pranayama.

Technique 1: sit in any meditative posture keeping your spine, neck and head in one line with hands in chin mudra and keeping eyes closed. Take a deep breath in and forcefully exhale through nose. Immediately breath in and out with the same force for 10-20 counts this is 1 set. (3-5 sets)

Technique 2: sit in any meditative posture keeping your spine, neck and head in one line with hands in chin mudra and keeping eyes closed.

With Nasagra mudra close right nostril and breathe in slowly through left and forcefully exhale through left for 10-20 breath last exhalations should be slightly forceful with prolonged.

Close the left nostril and open the right breath in slowly and deeply with right and forceful exhalation through right only for 10-20 breaths and last exhalation should be slightly forceful with prolonged.

Release Nasagra mudra and place hands on knees in chin mudra. Repeat the same process of forceful inhalation and exhalation with both nostril this becomes 1 set practice 3-5 set.

Technique 2: Same as technique 2 with Kumbhaka and Bandha.

Benefits:

• Most important physiological effect is on the brain and heart
• Cleares the excess mucus.
• Builds up resistence to cold.
• Increases digestive fire and Improves digestion.
• Useful in yogic management of sinusitis, asthama, bronchitis
• Increases the apetite and accelerates metabolism.
• Helps to loosen the granthis (psychic knots).
• Purifies and forges the mind and nervous system by process of oxygenation.
• Makes mind introverted and one pointed so it is very useful if practiced before meditation.

Limitation

• Circulatory problems like High blood pressure.
• coronary or respiratory ailments.
• Brain tumour.
• Vertigo, epilepsy.
• Intestinal ulcers, glacoma.
• Dysentery and diarrhoea.

Nadishodhana pranayama (Alternate nostril breathing)

पराणं छेदिडया पिबेन्नियमितं भूयो|अन्यथा रेछयेत
पीत्वा पिङ्गलया समीरणमथो बद्ध्वा तयजेद्वामया |
सूर्य-छन्द्रमसोरनेन विधिनाभ्यासं सदा तन्वतां
शुद्धा नाडि-गणा भवन्ति यमिनां मास-तरयादूर्ध्वतः || १० ||

prāṇaṃ chediḍayā pibenniyamitaṃ bhūyo|anyathā rechayet
pītvā pingghalayā samīraṇamatho baddhvā tyajedvāmayā |
sūrya-chandramasoranena vidhinābhyāsaṃ sadā tanvatāṃ
śuddhā nāḍi-ghaṇā bhavanti yamināṃ māsa-trayādūrdhvataḥ || 10 ||

If the air be inhaled through the left nostril, it should be expelled again through the other, and filling it through the right nostril, confining it there, it should be expelled through the left nostril. By practising in this way, through the right and the left nostrils alternately, the whole of the collection of the nadis of the yamîs (practisers) becomes clean, i.e., free from impurities, after 3 months and over.

4 variations:

Beginner (Stage 1) :

• In and ex one Nostril (left/right) only (surya or chadra anuloma viloma)
• In (left/right) Ex (right/left) one way breathing (surya or chandra bhedana)
• Intermediate (Stage 2):
• In(left) Ex (right), In(right) Ex (left)- Nadishodana or anuloma viloma
• Advanced (Stage 3):
• In(left) hold, Ex (right), In(right) Hold, Ex (left)- Kumbhaka
• In(left) hold (maha bandha), Ex (right), In(right) Hold(Maha bandha), Ex (left)- Kumbhaka with Bandha

Note: Ratios has to be adoted only once you master Stage 1&2

When you are able to equally inhale and exhale for 24:24 (in:ex) counts than you should go for next stages i.e; 3 stages in Ratios :

• Beginner Ratio 3:12:6, 6:24:12, &12:48:24
• Intermediate Ratio 14:56:28 &16:64:32
• Advanced Ratio 18:72:36, &20:80:40

Benefits:

• Improves blood circulation and purifies blood.
• Balances the body breath and mind.
• Removes all the blockages in the pranic energy channels.
• Cleanses, strengthen and tones nervous system.
• Relieves stress and anxiety
• Improves lung capacity
• Balances left and right hemisphere of the brain.
• Very helpful for pregnancy.
• Prevents diabetes
• Benefit the people with Asthma, migraine, headache, gastric, depression, and other neurological issues.
• Removes all the blockages of arteries and relieves hypertension.

Limitation:

(In case of retention of breath) heart problems, pregnancy, menstruation.