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| ANULOMA VILOMA |
In this alternate nostril breathing exercise, you inhale through one nostril, retain the breath, then exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the nadi called Ida, the right nostril that of Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people this natural rhythm is disturbed. Anuloma Viloma restores and equal flow, balancing the flow of prana in the body. One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the court within the given ratio.
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The Vishnu Mudra
In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle fingers in to your nose. Place the thumb by your right nostril and your ring and little fingers by your left. Now proceed as shown below. |
One Round of Anuloma Viloma
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| Breathe in through the left nostril, closing the right with the thumb, to the court of four. |
Hold the breath, closing both nostrils, to the count of sixteen. |
Breathe out through the right nostril, closing the left with the ring and little fingers, to the count of eight. |
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| Breathe in through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four. |
Hold the breath, closing both nostrils, to the count of sixteen. |
Breathe out through the left nostril, keeping the ring closed with the thumb, to the count of eight. |
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