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Left hand in 'Chin Mudra' and right hand in 'Vishnu Mudra'

Screenshot_20241115_220528_Gallery_edite

Left hand in 'Chin Mudra' and right hand in 'Vishnu Mudra'

           Anuloma-Viloman (Alternate Nostril Breathing)            

01

Single Nostril Breathing

  1. Sit in any Meditative āsana, keeping the spine, neck and head in a straight line.

  2. Left hand in Chin mudrā and right hand in Viṣṇu mudrā.

  3. Close the right nostril with the right thumb. Inhale slowly through the left nostril and while inhaling mentally count from 1 to 5. Exhale through the same nostril while counting from 1 to 10.

  4. Repeat this 15-20 times through left nostril.

  5. Now close the left nostril with the right ring figure and middle figure. And inhale through the right nostril. Inhale and exhale with the right nostril (as many times as you did with the left nostril). 

  6. Similarly repeat 15-20 times with right nostril.

  7. Exhalation is always twice the time of inhalation. Practice with the proportion of 5:10 (5 inhalations and 10 exhalation) for the first fifteen days and slowly increase to 6:12 and thereafter 7:14.

02

Alternate Nostril Breathing

  1. Sit in any Meditative āsana, keeping the spine, neck and head in a straight line.

  2. Left hand in Chin mudrā and right hand in Viṣṇu mudrā.

  3. Close the right nostril with the right thumb and inhale slowly through the left nostril. Now immediately close the left nostril with the right ring figure and middle figure. Remove the thumb from the right nostril and exhale through right.

  4. Now without a pause, immediately inhale through right. By closing the right nostril with the right thumb and exhale through the left. Now inhale though the left again and repeat as in step 3. Practice as many rounds as you comfortably can and increase the rounds gradually.

  5. Exhalation is always twice the time of inhalation. Practice with the proportion of 5:10 (5 inhalations and 10 exhalation count) for the first fifteen days and slowly increase to 6:12 and thereafter 7:14.

03

Full Alternate Nostril Breathing

  1. Sit in any Meditative āsana, keeping the spine, neck and head in a straight line.

  2. Left hand in Chin mudrā and right hand in Viṣṇu mudrā.

  3. Close the right nostril with the right thumb. Inhale slowly through the left nostril (inhale to the count of 1 to 4). Also close the left nostril with the right ring figure and middle figure and retain your breath (for 8 counts). Then remove your thumb from right nostril and slowly exhale (for 8 counts).

  4. Slowly inhale through the right nostril (for 4 counts). Close the right nostril and retain your breath (for 8 counts). Then remove your right ring figure and middle figure from left nostril and slowly exhale (for 8 counts).

  5. Practice this at least 4 times.

  6. After four rounds do the next four rounds with: Inhalation for 4 counts, retention for 16 counts and exhalation for 8 counts.

                                           Kapālabhātī                                         

In Sanskrit ‘kapāla’ means skull and bhātī means shining. Kapālabhātī is one of the ‘ṣat kriyās’ (six cleansing exercises). Kapālabhātī means an exercise that makes the skull shine. Cleanses the nasal passage, lungs and entire respiratory system. Strengthens the abdominal muscles and improves digestion.

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  1. Sit in any cross-legged Meditative āsana, keeping the spine, neck and head in a straight line.

  2. Both hand in Chin mudrā. 

  3. Take a few deep breaths before starting the practice.

  4. Inhale deeply, and now as you exhale, pull your stomach in (navel-in, pushing the back towards the spine).

  5. Passively inhale after every deep exhalation. In the begging, start with 3 rounds of 20 pumpings each. Gradually increase to 50-100 pumpings and try to complete 5 rounds.

  6. After completing each round, relax with your eyes closed and observe the breath and flow of prāṇa in the body.

  7. Ensure that while practicing you are not squeezing the facial muscles, sitting while arching the back or contracting shoulders. Also, make sure you are not contracting the abdomen while inhaling.

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