Anuloma Viloma Pranayama

   

Duration – 8 to 10 Minutes

‘Anu’ means ‘along with’ or in orderly succession and ‘loma’ is hair or in natural order. Viloma means opposite. Here the fingers control the nostrils to inhale and exhale breath alternatively, hence the name.

Anuloma Viloma Pranayama is a combination of two Pranayamas, namely Anuloma Pranayama and Viloma Pranayama. By virtue of successive alternate action, this Pranayama is also called alternate breathing.

1. Sit in any Comfortable Asana (  Padmasana, ArdhaPadmasana and Vajrasana etc. ).

2. Keep eyes gently closed, left hand resting over left knee in Gyana Mudra and make Mragi Mudra (Deer Posture) from right hand.

3. Keep your right thumb on the right nostril and Inhale slowly and freely through left nostril.

4. Without retention, exhale through right nostril even more slowly, blocking left nostril with right middle two fingers and releasing thumb.

5. After exhaling completely, now inhale through right nostril (the same nostril of exhalation) and exhale through left nostril.

6. Thus inhale and exhale alternatively through nostrils, maintaining a harmony of thumb and middle two finger’s movement on nostrils. Go ahead with repeating the practice in this manner.

7. Inhale slowly and smoothly and exhale even more slowly (maintaining a ratio of 1:2, say 4:8 seconds or so).

8. Keep right elbow raised in line with right shoulder and don’t keep palm in front of eyes, keep it on side apishly.

9. Do it with pleasure and beatitude. Have no tension, face quite relaxed and smiling in mood. Keep entire awareness focused on breath, touching the inside surface of nostrils.

10. Keep body quite still, no movement, no swaying. Keep face forward, head straight and top surface parallel to roof.

11. In case you feel tired of sitting in one posture for a long time, change to other one, but keep the eyes closed and Pranayama going on without interruption while doing so.

12. If you have either of the nostrils choked, perform with the other single one. If you feel your shoulder getting tired while keeping elbow rose up, perform with elbow down near chest, but be continue, do not pause.

13. Come to normal sitting posture and Gyan Mudra. Relax shoulders and hands too and meditate on the holy mantra “Aum” within.

Anoloma Viloma Pranayama is the best among all Pranayama as it will become a bridge between body and mind and further between mind and Atma. Perform it reverentially with full self confidence, awareness and with faith that you are not inhaling just the air – the vital life force, but the supreme energy of the Cosmos. A divine force is filling you with blessings and beatitude with each and every inhalation. Every exhalation is forwarding your Chitta (the sum of mind, intellect/wisdom and ego) to merge within the supreme soul, it is becom Samahita Chitta.  Perfect bliss is percolating over you…………….!  Relax.

Benefits of Anuloma Viloma Pranayama

• Benefits of Anoloma Viloma Pranayama are incomparable and numerous.
• Persistent and regular practice of this Pranayama is good for mental poise.
• It brings complete rest to brain hence beneficial in psychic disorders like Depression, Insomnia (loss of sleep).
• It is exhilarating and good for controlling hypertension.
• Highly recommended for the aspirants suffering from high blood pressure and heart problems.
• Brings peace of mind, enhances concentration level and memory power.
• Those who often get trapped in to loose temper and anger are benefited.
• Those who suffer from shaking hands and Parkinson disease are benefited.
• To whom negative thought have over taken, who brood and have become nervous, are enriched with positive thoughts and attitude in life. A positive energy flows over in them.
• Millions of nerves (Nadis, said to be nearly 727 millions in all) contained in our body, are purified with the practice of this Pranayama.
• Creates endurance, makes the mind reflective and prepares ground for the Practitioner (Sadhaka) for Dhyana.
• This is Pranayama and to some extent Dharana and meditation as well, if practiced intensely with advance stages.
• This Pranayama can be practiced at any time, in any condition and circumstance and for any length of time.
• This along with Bhramari Pranayama is the only practice, which can be performed by the women even in the period days of menstruation.

Advance – As regards to practice, there are lot of possibilities and number of combination in this Pranayama than preceding Pranayama, and so are the corresponding intense and efficacious effects thereof.

Throughout the practice of Anoloma Viloma Pranayama, Mool Bandha (Root Lock) can be applied. It will enhance the concentration level.

Initially starting with free inhalations and exhalations, interrupted/controlled breathings can be done in advance stage.

Retention at the end of in or out breathing (Antarika kumbhaka and Bahya Kumbhaka) can be employed after practicing Pranayama for a long time. The duration of inhalation, exhalation and retention be maintained in the ratio of 1:2:4 (say 4:8:16 seconds or more). For an average Sadhaka, only external retention is recommended. It is safe and harmless. Such practice is called Nadi Shodhana  Pranayama.

Internal (mental) repetition of rhyme (Mantra), ‘SO’ while inhaling and ‘HUM’ while exhaling or Oum or Gayatri Mantra can be done. Practice of Dharana, will take the Sadhaka beyond Pranayama and ultimately into Meditation.

A perfect sitting meditative posture (Asana) is a pre-requisite for all Pranayamas and Anoloma- Viloma Pranayama in particular.

Leaning head forward will take the Sadhaka to brooding in memories of past, leaning back to future imaginations and tilting sideways shall create a tendency of sleep. (Yoga practitioner can experiment it for a while) Balance the body and two hemispheres of head perfectly therefore. Keep the spine straight and vertical upright. Also maintain the upper surface of tongue gently touching to the cavity of upper jaw, eyebrows spread outwards and face relaxed in smiling mood.

Watch that Perineum (see the beauty of this English word probably derived from perennial, that means constant flow of energy like a perennial river) region (‘Shivani Nadi‘, region between anus and genitals) keeps on touching the floor. Whole body posture remains still like a statue except movement of right thumb and fingers, controlling the breathing.

Do not press the nostrils more than required, septum (Nasal Bridge which separates the two nostril passages) should not be disturbed at all. Go on watching the touch of air into nostrils surface throughout Pranayama.

As in case of practicing meditation, breathe diaphragmatically with little movement of lower rib cage only, don’t inflate stomach or the chest, try to keep them still as far as possible. More delicately and intensely you practice, better and early are the effects and fruits of Pranayama.

Notes - Regulated breathing is not just a physical aspect as it looks. The air (Oxygen) before entering the lungs for absorption into blood in exchange of Carbon dioxide comes in contact with the nerves of nostrils. It is electrically charged (ionized) in nasal passage and sends signals to hypothalamus – the center of controlling/balancing of emotions. In turn that regulates the secretion of hormones from Pituitary and Pineal glands. In medical science this subtle process is called the Limbic system. That is how the conversion of negative thoughts or attitude to positive and healing in depression is explained and hence the reason of emphasizing on deep breathing and awareness of touching into nasal surface during Anoloma- Viloma Pranayama.