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1. | Sit
in a comfortable posture, keeping the head, neck and spine in a straight line.
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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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| First Method:- |
| 1. | Inhale
through the right nostril in winter or nostril. |
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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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| | |
 | |
| | 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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| 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. |
