ANULOMA VILOMA

Alternate Nostril Breathing

Purpose

The left nostril is called the Ida, the right nosrtril is called Pingala. When you are healthy you will breathe predominantly through the left nostril for about one hour and fifty minutes, then through the right nostril for the same amount of time. In most of us this natural rhythm is disturbed and needs balancing. Anuloma Viloma restores the natural balance in your breathing.

Alternate Nostril Breathing Instructions

First Vishnu mudra (hand gesture) is applied by tucking the index finger and the middle finger of the right hand into the palm of the right hand which allows the thumb and ring finger to seal of the right and left nostril respectively.

Then 2. Inhale left 4 counts – retain 16 counts. . Exhale right 8 counts – inhale right 4 counts – retain right 16 counts. 4. Exhale left 8 counts then repeat from step 1.

This is one round of Analoma Viloma. Analoma Viloma is usually done in rounds of 10 several times a day by advanced Yogis.

Start with three rounds build up to twenty rounds.

Surya Bheda

Purpose

Surya means sun. The path of the sun is the right nostril. When you inhale solely through the right nostril you generate heat energy which is sent out through your body. Impurites are dispelled. The movement of Prana is unblocked. You are vibrating at a higher frequency which helps your immune system in general. This kinetic energy may be used to release psychic forces.

Instructions for Surya Bheda breathing exercise

With this breathing exercise you inhale slowly through the right nostril while closing the left nostril Now close both nostrils and apply Jalandhara Bandha. Lift the chin, keep the right nostril closed and exhale through the left nostril. Try to gradually increase your period of breath retention.

Build up to ten repetitions of Surya Bheda in the beginning, eventually you may do forty repetitions

SITHALI

Purpose

Clears the mind and promotes good memory

Instructions for Sithali Breathing Exercise

In this breathing exercise like Sitkari the inhalation is through the mouth. In Sithali you must stick your tongue out a little way and curl the sides up, making a straw like opening to sip the air through as you inhale. Close your mouth while you retain the breath, then exhale slowly through the nose.

Repeat five to ten times

SITKARI

Purpose

Inproves your disposition, relieves hunger and thirst. It also cools the body down. Highly recommended during a fast or to help endure very hot weather.

Instructions for Sitkari Breathing Exercise.

Sitkari and Sithali are both preformed with the inhalation occuring through the mouth instead of the nose. In Sitkari you press the tip of the tougue against the upper palate as you slowly inhale through the mouth. This should create a hissing sound. After retaining the breath for as long as you are able, slowly exhale through both nostrils.

Repeat five to ten times.