Pranayama Mudra.

Anuloma-Viloma simply means Alternate Breathing...

"Adopting the Padmasana (pose) the yogi should draw in breath through the Chandra (left nostril) and having retained it to capacity, should exhale through the Surya (right nostril). Then he should again fill in the (thoracic) cavity by taking in breath through the Surya (right nostril) and exhale through the Chandra (left nostril) after performing Kumbhaka in a systematic manner. Inhaling through that nostril by which he had exhaled and having retained the breath so long as it can be done without suppressing the impulse to exhale, one should exhale by the other one slowly - never rapidly", a traditional text describes Anuloma - Viloma thus. (HathaYogapradepika)

Technique : 1. Sit in any comfortable meditative asana, if one can then try to sit in Padmasana or Sidhasana.

2. Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril. Closing the right nostril with the thumb inhale (prolonged) through the left nostril.

3. Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. Ratio of inhale and exhale should be 1:2.

4. After exhalation, inhale (prolonged) through the same nostril (right). Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma

One can practice 10-15 rounds one time, or 10-15 minutes. and also this can practice with or without Kumbhaka (Retention of Breath).

Benefits
1. Anuloma Viloma restores the natural balance in the breathing.

2. It will remove tension, fear, and worry and will make the mind calm, poised and serene.

3. Through the practice of this Pranayama, happiness, health, vigor and melodious voice can be attained.

Limitations : Without Kumbhaka everyone can practice this pranayama, with kumbhaka heart problem, high blood pressure,asthma don't practice.

Namaste Ji,
Yogi Manu.