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  • Adopting the Padmasana (pose) the yogi should draw in breath through the candra (left nostril) and having retained it to capacity, should exhale through the surya (rirht nostril). then he should again fill in the (thoracic)cavity by taking in breath through the surya (right nostril) and exhale through the candra (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 supressing the impulse to exhale, one should exhale by the other one slowly - never rapidly
  • Note : Swatmarama called this, a Nadisodhak Pranayama Suddha nadigana bhavanti yaminam mastrayadurdhvatah practicing like for three months, purifies the nadis. the popular name for Nadisodhana Pranayama is Anuloma-viloma.
METHOD (easy) :
  • Sit in padmasana
  • fold your index and middle finger of right hand towards palm .now thomb should remain towards right nostrils and ring finger and little finger should be towards left nostril.
  • closing the right nostril with the thumb inhale (prolonged) through the left nostril.
  • now closing the left nostril with finger and the little finger, exhale slowly through right nostril removing the thumb (the time should be double then the time taken for inhaling i.e. the ratio should be 1:2)
  • 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.
METHOD (with Kumbhaka) :
  • Sit in padmasana.
  • Fold your index and middle finger of right hand towards palm. new thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.
  • closing the right nostrils with the thumb inhale (prolonged) through the left nostril.
  • after completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practice Kumbhaka).
  • after retention, keeping the left nostril close with ring and little finger, exhale slowly through right nostril.
  • after exhalation inhale (prolonged) through the same nostril(right).
  • after complete inhalation close both the nostril and practice kumbhaka.
  • retaining the breath according to the capacity exhale slowly trough the left nostril (removing ring finger and little finger from it). this completes one round of Anuloma-viloma with kumbhaka.

5 Times. Each for 09-10 Minutes. Later on increase the time up to 15-20 Minutes maintaining the final position and reduce the repetitions.

  • This is a Nadisodhaka Pranayama.
  • If you cannot adopt padmasana, adopt any comfortable sitting posture; sit erect.
  • In the beginning (at least for 6 months) practise easy technique of Anuloma-viloma (i.e. without Kumbhaka).
  • when you inhale or exhale through one nostril, other should be kept closed.
  • while inhalation, the abdomen should be expanded. keep the abdomen little pressed carefully.
  • while practising Pranayama with kumbhaka give equal time for inhalation and kumbhaka, i.e. being with the ratio of 1:1:2.
  • time for exhalation should be double from that of inhalation.
  • while closing the nostril with the fingers do not press them so hard that the nose is bent.
  • always remember that on completion of Pranayama if there is an obstruction in respiration or it is fast it means that have retained the breath more than your capacity which is not desirable.
  • Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.
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