We learn how to do Anuloma Viloma Pranayama (1 of 3)

In previous articles, we have seen the importance of pranayama, how to prepare with Jala Neti, and also how to purify the nadis with Nadi Shodana; now let’s move on to the next step.

(seal of Paramahansa Yogananda, 1893-1952)

If you stay with us, in the next 3 Saturday articles we will advance enough to do one of the most relevant basic pranayama exercises: Anuloma Viloma Pranayama (alternate nostril breathing).

Its goal is* to purify the nadis to accumulate prana in the solar plexus.

Each Saturday we will indicate the exercise you should perform daily during the following week, so you are prepared to keep advancing and practice pranayama.

First week: breathing through one nostril only

1.- Sitting in siddhasana** or vajrasana, with the spine, neck, and head in a straight line.

2.- Close the right nostril (just below the bone) with the right thumb (we have adopted vishnu mudra with the right hand see here how; the left hand can make jñana mudra on its knee) and INHALE*** slowly through the left nostril, mentally counting five OM.

3.- EXHALE through that same left nostril, while counting OM ten times. Notice the ratio is 1:2, we do twice as many exhales as inhales.

4.- Repeat this exercise (INHALE-EXHALE, 1:2, left nostril) fifteen times.

5.- Now we will do the other side; release the thumb, and with the ring and little fingers close the left nostril and INHALE through the right nostril counting five OM.

6.- EXHALE through the right nostril, counting ten OM.

7.- Repeat this exercise (INHALE-EXHALE, 1:2, right nostril) fifteen times.

8.- Release the ring and little fingers, place the hand in jñana mudra on the right knee.

Stay there for a few minutes, perceiving the effects of the breathing and accumulation of prana in the chest. Then, when you feel it fading, slowly open your eyes.

We hope you enjoy it and remember you can always ask us your questions through the website or on Facebook.

Good luck and have a great week!

*Maintain a balance between the accelerating process of the organs (nadi pingala, right nostril, sun, warm air) and the cooling and inhibiting process (nadi ida, moon, cold air).

** If you are in siddhasana it is very important that your knees touch the floor; if not, place a cushion under each knee to avoid injuries.

***Super important to start the breathing from the diaphragm and gradually move up to the chest; finishing at the shoulders. Without making sounds while breathing. We consciously do low, middle, and high breathing.