We have now reached the final practice to complete the learning of Anuloma Viloma Pranayama or complete alternate nostril breathing.
What do we add to the previous lesson?
We are going to introduce retention only with full lungs antara kumbhaka (with empty lungs it would be called vadhir Kumbhaka). The inhalation is known as pooraka and the exhalation as rechaka.
To begin, the ratio is 1:2:2 (inhale : hold : exhale) starting with 4 seconds inhale, 8 hold, and 8 exhale. We will gradually increase, adding 1 second each week, until reaching 8:16:16.
After reaching that level (5 weeks for advanced students), we would change the ratio to 1:4:2. We would start with 4 seconds inhale, 16 hold, and 8 exhale. We will gradually increase each week until comfortably reaching 8:32:16.
For this, mastering complete breathing is essential (which is a basic element in yoga that we will review next week).
(beautiful image of a temple in the Himalayas from DeviantArt)
We practice Anuloma Viloma Pranayama
1) We sit on a zafu in siddhasana, with the knees touching the floor (if not, we place some cushions*).
2) For a few minutes, we meditate on OM, the word that represents the whole, both the knowable and the unknowable.
3) We make vishnu mudra, cover the right nostril with the thumb, and inhale through the left nostril** for 4 OM counts.
4) Immediately, we also close the left nostril with the ring and middle fingers***, hold the breath (kumbhaka) with full lungs for 8 OM counts.
5) We release the right nostril while keeping the left closed and exhale through the right nostril counting 8 OM.
This completes half a round.
6) The next steps are to inhale through the right nostril for 4 OM, close the right nostril with the thumb to hold for 8 OM, then release the left nostril with the pinky and ring fingers (keeping the right closed) and exhale through the left nostril for 8 OM.
This completes another round.
It is essential to go at your own pace; you should do 15 to 20 rounds daily and, above all, not force the breath, doing it consciously.
7) At the end, place your hands in jñana mudra on your knees and remain with free breathing.
With this pranayama, we remember that we seek the purification of the nadis to accumulate prana in the solar plexus, thus preparing ourselves to practice more advanced pranayama exercises.
If you have any questions, contact us, and have a great weekend.
*To ensure the knees are not suspended in the air.
**Remember the initial ratio: 4 seconds inhale, 8 hold, and 8 exhale until reaching (as much as possible) 8:16:16.
***According to tradition, we do not use the index finger because its magnetic current is considered contaminated.
