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| ANULOMA
- VILOMA |
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Technique:
(easy):
1. Sit is Padmasana.
2. Fold your index and Middle finger of
right hand towards the palm. Now thumb should
remain towards right nostril and ring finger
and little finger should be towards left
nostrils.
3. Closing the right nostril with the thumb
inhale (Prolonged) through the left nostril.
4. Now closing the left nostril with the
ring finger and the little finger, exhale
slowly through right nostril removing the
thumb. (The times should be double than
the time taken for inhaling i.e. the raitio
should be 1:2)
5. After exhalation, inhale (Prolonged)
through the same nostril (right).
6. Now closing the right nostril with thumb
exhale through left nostril (removing the
ring finger and the little finger) as per
previous practice. This completes on e round
of easy Anuloma-Viloma.
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Technique:
(with Kumbhaka):
1. Sit in padmasana.
2. Fold your index finger and the middle finger
of the right hand towards the palm. Now thumb
should remain towards right nostril and ring
finger and little finger should be towards
left nostril.
3. Closing the right nostril with the thumb
inhale (prolonged) through the left nostril.
4. After completing inhalation close the left
nostril also with little and ring finger and
hold the breath inside (i.e. practice Kumbhaka).
5. After retention, keeping the left nostril
closed with ring and little finger, exhale
slowly through right nostril.
6. After complete inhalation close both the
nostrils and practice Kumbhaka.
7. Retaining the breath according to the capacity
exhale slowly through the left nostril (removing
ring finger and little finger from it). This
completes one round of Anuloma Viloma with
Kumbhaka.
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Remember:
1. This is a Nadishodhak Pranayama.
2. If you cannot adopt Padmasana, adopt any
comfortable sitting posture; sit erect.
3. IN the beginning (At least for 6 Months)
practice easy technique of Anuloma - Viloma
(i.e. without Kumbhaka).
4. When you inhale or exhale through one nostril,
other should be kept closed.
5. While inhalation the abdomen should not
bulge out. Lungs along with chest should be
expanded. Keep the abdomen little pressed
carefully.
6. While practicing Pranayama with Kumbhka
give equal time for inhalation and Kumbhaka.
i.e. begin with the ratio of 1:1:2.
7. Time for exhalation should be double from
that of inhalation.
8. While closing the nostril with the fingers
do not press them so hard that the nose is
bent.
9. Alwalys remember that on completion of
Pranayama if there is an obstruction in respiration
or it is fast it means that you have retained
the breath more than your capacity which is
not desirable.
10. Pranayama with Kumbhaka should always
be practiced under the guidance of a qualified
Teacher.
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