Anuloma Pranayama

Anu means with/ along with/ in an orderly succession. Anuloma, therefore, means in regular gradation, with the hair or in natural order. In Anuloma Pranayama, inhalation is done through both nostrils and exhalation alternately through either nostril.

Technique:

  • Sit in any comfortable position like Padmasana, Siddhasana, Virasana.
  • Keep the back erect and rigid. Lower the head to the trunk and rest the chin in the notch between the collar-bones.
  • Inhale deeply through both nostrils until the lungs are fully filled.
  • Hold the breath after inhalation from 5 to 10 seconds according to capacity, maintaining Mula Bandha.
  • Bring the right hand to the nose, relax the Mula Bandha and exhale slowly from the partially opened right nostril, keeping the left one completely blocked, completely empty the lungs and then lower the hand.
  • Inhale through both nostrils, until the lungs are filled fully.
  • Hold the breath after inhalation from 5 to 10 seconds according to capacity, maintaining Mula Bandha.
  • Again bring the right hand to the nose. Release the Mula Bandha and close the right nostril completely. Now keep the left nostril partially open, and exhale slowly and deeply to empty the lungs completely.
  • This completes one cycle of Anuloma Pranayama.
  • Do 5 to 8 cycles at a stretch.
  • Then lie down in Savasana

Effects:

The effects are the same as those of Ujjayi, Nadi Sodhana and Surya Bhedana.

Caution:

  • In Anuloma Pranayama, the exhalation lasts longer than the inhalation. This leads to a variation in the rhythm of breathing. This is difficult and should therefore be done by advanced pupils only.
  • Persons suffering from blood pressure or heart ailments and nervous disorder should not attempt it as the results may be disastrous.

 

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