In this technique, you inhale through one nostril, retain the breath and then exhale through the other nostril. One round of Anuloma Viloma is as follows:
Sit in the Padmasana (Lotus pose) or Sukhasana (cross-legged pose). Keep your back straight. Look straight ahead. Keep your palms on corresponding knees.
Do the Vishnu mudra with your right hand. For this, fold your index and middle finger to your palm. With the left hand, do the Chin mudra, that is, touch your thumb gently with the index finger and spread the other three fingers out on the knees.
Now, place your thumb on your right nostril; and the ring and little finger on the left nostril.
Breathe in through the left nostril. Close the right nostril with your thumb.
Hold the breath, closing both the nostrils. In the beginning, hold only for a very short time.
Breathe out through the right nostril. Keep the left nostril closed as you do this with the last two fingers.
Then, breathe in through the right nostril. Keep the left nostril closed.
You can retain your breath by closing both the nostrils for a few seconds.
Now, breathe out through the left nostril and keep the right nostril closed with your thumb.
Do 5 rounds of this technique in the morning and 5 rounds in the evening. It gives clarity to the mind and revitalises the body. It is effective in alleviating breathing problems.
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