A week ago, we proposed the first phase to learn how to do Anuloma Viloma Pranayama. Now, let's move on to the second part of the practice that we will do for one week*.
(image of the Yoga Sutras of Patanjali)
1) We sit on a zafu** or on two folded blankets in siddasana, keeping the knees on the floor or with a cushion under them if they don’t reach, or in vajrasana. It is important to keep the spine straight. Eyes closed.
2) We make vishnu mudra*** with the right hand, cover the right nostril with the right thumb and inhale through the left nostril.
3) Immediately close the left nostril with the pinky and ring finger, releasing the thumb from the right nostril, and exhale through the right nostril. This is half a round.
4) Immediately inhale through the right nostril, then cover the right nostril and exhale through the left nostril. This completes one full round.
Do fifteen to twenty rounds, with a 1:2 ratio (inhalation:exhalation).
We would start inhaling for 5 seconds and exhaling for 10, gradually increasing to 6:12, 7:14, and finally 8:16. Gurus recommend practicing for two to three months before moving to 8:16.
5) At the end, place your hands on your knees in jñana mudra and stay attentive to the changes in silence. Slowly return when the effects begin to fade.
As you perfect the breathing method, using the diaphragm, the body becomes light and the eyes brighten; this means the nadis are being purified.
We hope you enjoyed this and feel encouraged to continue this basic practice. Next week, we will introduce the final elements to complete the pranayama.
Greetings and have a happy week!
*In the original practice, each phase is done for 1 month, but we assume we are students with experience.
**Personally, I prefer those that are cylindrical in shape.
***We bring the index and middle fingers to touch the palm of the hand, so that the thumb is free to close the right nostril and the pinky and ring fingers to close the left nostril.
