Method:
Close both ears with your thumbs. Close your eyes and gently place your index fingers on your closed eyelids. Place the middle fingers on the bridge of your nose, where the bone begins, and apply light pressure to keep the nostrils half-open and half-closed. Keep your lips closed, with the ring fingers placed above the lips and the little fingers below them. The elbows should be straight and at shoulder level. Keep the spine, neck straight, and chest slightly forward.
In this position, practice Bhramari Pranayama 7 to 11 times.
Benefits:
- This mudra shuts down all five senses, turning the mind inward.
- Improves concentration.
- Reduces mental stress, fear, and anxiety.
- Promotes feelings of contentment and happiness.
- Helps in relieving depression and dissatisfaction.
- When combined with Bhramari Pranayama, it creates a sense of profound peace and well-being. Alpha waves are generated in the brain, and serotonin (a hormone that calms the mind) is released.
- During Bhramari Pranayama, as you exhale and create a humming sound like a bee, it positively affects the ENT system (ears, nose, throat). It prevents ear ailments, cools the eyes, promoting eye health, and deep breathing through the nose helps prevent nasal disorders.
- After practicing this mudra, it becomes easier to meditate, facilitating spiritual growth.
- The combined use of all five fingers represents the balance of the five elements (earth, water, fire, air, space).
Duration: 5 to 15 minutes
Caution: After completing the mudra, open your eyes slowly.
Special: While in Shanmukhi Mudra, inhale through the mouth, puff the cheeks, and apply Jalandhara Bandha (throat lock). Focus on the ears to alleviate ear problems, on the face to treat facial issues, and on the brain to improve mental clarity. Exhale through the nose. This practice is also known as Kapol Shakti Vikas Pranayama and Karna Roga Antar Pranayama for enhancing facial strength and treating ear disorders, respectively.
