Jansthan and Bhramari: Ancient Yogic Practices for Modern Wellness

Introduction to Jansthan and Bhramari

In the vast world of yoga, two lesser-known but powerful practices stand out for their effectiveness in promoting physical and mental well-being: Jansthan and Bhramari. These ancient techniques have been used for centuries to calm the mind, reduce stress, and improve overall health. In this blog post, we’ll explore these practices in depth and discuss how you can incorporate them into your daily routine for maximum benefit.

Understanding Jansthan: The Tongue Lock

Jansthan, also known as Jihva Bandha or the Tongue Lock, is a yogic practice that involves pressing the tongue against the roof of the mouth. This simple yet effective technique is believed to stimulate various energy points in the body and promote a sense of calm and focus.

Key aspects of Jansthan:

• Stimulates the pituitary and pineal glands
• Helps balance the nervous system
• Promotes mental clarity and concentration
• Can be practiced alone or in combination with other yoga techniques

Exploring Bhramari: The Humming Bee Breath

Bhramari, often referred to as the Humming Bee Breath, is a pranayama (breathing) technique that involves making a humming sound similar to that of a bee. This soothing practice is known for its ability to reduce stress, anxiety, and tension in the body and mind.

Main features of Bhramari:

• Calms the nervous system
• Reduces blood pressure
• Improves focus and concentration
• Helps alleviate symptoms of tinnitus and headaches

Benefits of Practicing Jansthan and Bhramari

When practiced regularly, Jansthan and Bhramari can offer a wide range of benefits for both physical and mental health:

1. Stress reduction
2. Improved sleep quality
3. Enhanced mental clarity and focus
4. Better emotional regulation
5. Reduced anxiety and depression symptoms
6. Lowered blood pressure
7. Improved respiratory function
8. Increased mindfulness and present-moment awareness

How to Perform Jansthan

Follow these steps to practice Jansthan:

1. Sit in a comfortable position with your spine straight.
2. Relax your jaw and slightly open your mouth.
3. Curl your tongue upwards and press the tip against the roof of your mouth, just behind your upper front teeth.
4. Hold this position for 30 seconds to 1 minute, breathing normally through your nose.
5. Release the tongue lock and relax for a few moments.
6. Repeat 3-5 times.

For beginners, it’s recommended to start with shorter durations and gradually increase the time as you become more comfortable with the practice.

Steps to Practice Bhramari

Here’s how to perform Bhramari:

1. Sit in a comfortable position with your spine straight and shoulders relaxed.
2. Close your eyes and take a few deep breaths to center yourself.
3. Place your thumbs on the tragus cartilage of your ears (the small flap in front of your ear canal).
4. Rest your index fingers on your forehead, middle fingers on the bridge of your nose, ring fingers on your cheekbones, and little fingers above your upper lip.
5. Take a deep breath through your nose.
6. As you exhale, make a soft humming sound like a bee, keeping your mouth closed.
7. Focus on the vibration created by the humming sound.
8. Repeat for 5-10 cycles of breath.

Combining Jansthan and Bhramari

For a more powerful practice, you can combine Jansthan and Bhramari:

1. Begin by performing Jansthan as described earlier.
2. While maintaining the tongue lock, practice Bhramari breathing.
3. Continue for 5-10 cycles of breath.
4. Release the tongue lock and relax.

This combination can enhance the benefits of both practices and create a deeper sense of calm and focus.

Precautions and Contraindications

While Jansthan and Bhramari are generally safe for most people, there are some precautions to keep in mind:

• Avoid practicing if you have high blood pressure, epilepsy, or severe ear infections.
• If you experience dizziness or discomfort, stop the practice immediately.
• Pregnant women should consult with their healthcare provider before practicing these techniques.
• Those with respiratory issues should practice under the guidance of a qualified yoga instructor.

Integrating Jansthan and Bhramari into Your Daily Routine

To experience the full benefits of these practices, consider incorporating them into your daily routine:

• Morning practice: Start your day with a 5-10 minute session of Jansthan and Bhramari to set a calm and focused tone for the day ahead.
• Midday break: Take a short break during your workday to practice these techniques, helping to reduce stress and improve concentration.
• Evening wind-down: Use Jansthan and Bhramari as part of your bedtime routine to promote relaxation and better sleep quality.
• Stress management: Practice these techniques whenever you feel overwhelmed or anxious throughout the day.
• Meditation enhancement: Incorporate Jansthan and Bhramari into your existing meditation practice to deepen your focus and relaxation.

Remember, consistency is key when it comes to experiencing the full benefits of these practices. Start with short sessions and gradually increase the duration as you become more comfortable.

FAQs about Jansthan and Bhramari

1. Q: Can I practice Jansthan and Bhramari if I’m a beginner in yoga?
   A: Yes, both practices are suitable for beginners. Start with short durations and gradually increase as you become more comfortable.
2. Q: How long should I practice Jansthan and Bhramari each day?
   A: Start with 5-10 minutes daily and gradually increase to 15-20 minutes as you progress.
3. Q: Can I practice these techniques if I have high blood pressure?
   A: It’s best to consult with your healthcare provider before practicing, especially if you have high blood pressure or other medical conditions.
4. Q: Will Bhramari help with my tinnitus?
   A: Many practitioners report that Bhramari helps alleviate tinnitus symptoms, but results may vary. Consult with a healthcare professional for personalized advice.
5. Q: Can I practice Jansthan and Bhramari during pregnancy?
   A: Pregnant women should consult with their healthcare provider before practicing these techniques.
6. Q: How soon can I expect to see results from practicing Jansthan and Bhramari?
   A: While some people may experience immediate benefits, it’s generally recommended to practice regularly for several weeks to notice significant changes.
7. Q: Can children practice Jansthan and Bhramari?
   A: Yes, these practices can be beneficial for children, but should be taught by a qualified instructor and practiced under adult supervision.
8. Q: Is it normal to feel dizzy during Bhramari practice?
   A: Mild dizziness can occur, especially for beginners. If you experience persistent or severe dizziness, stop the practice and consult a healthcare provider.
9. Q: Can I practice Jansthan and Bhramari if I have a cold or nasal congestion?
   A: It’s best to avoid these practices when you have a cold or nasal congestion, as they may exacerbate symptoms or cause discomfort.
10. Q: Are there any dietary restrictions when practicing Jansthan and Bhramari?
    A: There are no specific dietary restrictions, but it’s generally recommended to practice on an empty stomach or at least 2-3 hours after a meal.

For interesting astrology-related videos, subscribe to us on Youtube