Anuloma Viloma Pranayama can also be called as Alternate breathing in and out technique. Anuloma means natural where as viloma means against the natural. Pranayama means breathing technique.
The ultimate goal of this pranayama is to have a deep long breath inwards through left nostril then long deep breath out through right nostril, then deep long breath in from same right nostril and breath out from left nostril completing the cycle.
You can start another cycle by breathing in from right nostril.
Glimpse of Anuloma Viloma Pranayama
Initially sit in padmasana or artha padmasana or sukasana or siddhasana. Your body has to be erect, shoulders firm, head position should be moved up and down accordingly.
Now close your eyes, be in half gyana mudra, now get ready with your right hand fingers in such a way that the right thumb should be used to close the right nostril, index finger should be folded and other fingers ring and middle should be extended to manipulate the left nostril.
Now lets do the first cycle – have a deep long breath inwards through left nostril then breath out from right nostril slowly, again breath in from same right nostril and breath out from left nostril completing the cycle. You can also go for other cycle which involves breathing in from right nostril.
Here the ratio of breathing inward and outward must be minimum in 1:2, for beginners it can be in 1:1, you got to increase the frequency to 1:4 or 1:6 once you are consistent in practice. Here the ratio 1:2 is nothing but if the time taken for breathing in is one second then time for breathing out should be for at least 2 seconds, similarly if time taken for breathing in is 4 seconds then for breathing out should be 8 seconds. In fact you got to exhale very slowly always.
So this to happen you have to concentrate on your breathing’s. The speed of your breathing should be gentle but not fast and audible. Intensity is crucial.
And fill the lungs not the stomach, your chest will be blown out when you inhale properly.
Repeat the Cycles for at least 5 to 10 times and pranayama for 5 mins on a day.
So slowly open your eyes, feel your self and observe the flow of energy in your body. Relax for two or three minutes then go for other pranayama.
Kumbhaka means retention which is nothing but holding the breath. This is the concept which should not be started directly by beginners. The concept is when you have deep long breaths inwards from left or right nostril, then at this moment you got to hold the breath for some time and then try to breath out slowly through other nostril.
The ratio of this process can be in 1:1:1 which is called sama vrtti ( Even Breaths ) – It implies, if time taken for breath in is 2 seconds then holding the breath has to be for 2 seconds and breathing out has to be 2 seconds.
The ratio can also be changed to 1:4:2 or 1:2:3 which is nothing but visama vrtti (Uneven Breaths). After consistent practice in doing this pranayama, you can go for kumbhaka.
Benefits of Anuloma Viloma Pranayama:
- Cures B.P, Asthma, Diabetes and Migraine.
- Strengthens your mind
- Relieves you from stress
- Improves concentration and patience.
- Increases supply of oxygen.
- Apart from these benefits you are also going to attain tranquility and self englightment.
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