Anuloma is translated from Sanskrit as “with the grain” or “natural”. The meaning of Viloma is “against the grain.”
- Purifies the Nadis (energy channels)
- Harmonizes the whole nervous system
- Balances the left and right hemisphere
- Maintains an equilibrium in the catabolic and anabolic processes in the body
- Has a calming effect on the mind, the breath, and the heart
The exercises are given in the order of complexity. Practice some period of time the previous exercise before moving to the next level.
1. Single Nostril Breathing. Ratio 1:2.
- Inhale (puraka) through the left nostril on 4 counts
- Exhale (rechaka) through the left nostril on 8 counts
- This is one round. (Repeat 15-20 rounds). We can write down this sequence as L4-L8, where L-left. After practicing this for some period of time, you can increase counts: L5–L10, L6-L12, etc.
- Inhale (puraka) through the right nostril on 4 counts
- Exhale (rechaka) through the right nostril on 8 counts
- This is one round. (Repeat the same number of rounds). We can write down this sequence as L4-R8, where R-right. After practicing this for some period of time, you can increase counts: R5–R10, R6-R12, etc.
2. Anuloma Viloma – Alternate Breathing. Ratio 1:2.
- Inhale (puraka) through the left nostril on 4 counts
- Exhale (rechaka) through the right nostril on 8 counts
- Inhale (puraka) through the right nostril on 4 counts
- Exhale (rechaka) through the left nostril on 8 counts
- This is one round. (Repeat 10-20 rounds) We can write down this sequence as L4-R8-R4-L8, where L-left, R-right. After practicing this for some period of time, you can increase counts: L5-R10-R5-L810, L6-R12-R6-L12, etc.
3. Anuloma Viloma – Full Alternate Breathing. Ratio 1:2:2.
- Inhale (puraka) through the left nostril on 4 counts
- Retain (antara kumbhka) the breath on 8 counts
- Exhale (rechaka) through the right nostril on 8 counts
- Inhale (puraka) through the right nostril on 4 counts
- Retain (antara kumbhka) the breath on 8 counts
- Exhale (rechaka) through the left nostril on 8 counts
- This is one round. We can write down this sequence as L4-8-R8-R4-8-L8, where L-left, R-right. After practicing this for some period of time, you can increase counts: L5-10-R10-R5-10-L810, L6-12-R12-R6-12-L12, etc.
4. Anuloma Viloma – Full Alternate Breathing. Ratio 1:4:2.
- Inhale (puraka) through the left nostril on 4 counts
- Retain (antara kumbhka) the breath on 16 counts
- Exhale (rechaka) through the right nostril on 8 counts
- Inhale (puraka) through the right nostril on 4 counts
- Retain (antara kumbhka) the breath on 16 counts
- Exhale (rechaka) through the left nostril on 8 counts
This is one round. We can write down this sequence as L4-16-R8-R4-16-L8, where L-left, R-right. After practicing this for some period of time, you can increase counts: Harder: L5-20-R10-R5-20-L10, L6-24-R12-R6-24-L12, …
