POSITION |
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1. |
Sit in a comfortable posture, keeping the head, neck and spine in a
straight line. |
2. |
Place the right thumb on the right nostril, the right index finger
between the eyebrows and rest the middle finger against the left nostril. |
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STEPS |
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First
Method:- |
1. |
Inhale through the right nostril in winter and exhale through the
other nostril. |
2. |
Again inhale through the same nostril, depending on the season and
exhale through the other. |
3. |
This completes one round of Anuloma-Viloma Pranayama. |
4. |
It can sometimes be practiced with retention in and out during
inhalation and exhalation respectively. |
5. |
With practice, you should reach a ratio of 1:4:2, which means breath
should be retained four times longer than inhalation and exhale two times
longer than inhalation. |
6. |
Repeat this practice nine times in the morning at noon, and in the
evening. |
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TIME |
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Start with three pranayamas, extending this to twenty-seven;nine in
the morning, nine at noon and nine in the evening per day. |
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BENIFITS |
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1. |
This practice will bring about profound benefits. |
2. |
It will remove tension, fear, and worry and will make the mind calm,
poised and serene. |
3. |
It will purify the nervous system in a period of approximately three
months. |
4. |
It increases Satwa (purity and illumination) and weakens Rajas
(desire), and Tamas (delusion, ignorance, sloth and sleep). |
5. |
Through the practice of this Pranayama, happiness, health, vigour
and melodious voice can be attained. |
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