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 (right ostril). 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 suppressing the
impulse to exhale, one should exhale by the other one slowly - never rapidly.
Swatmarama called this, a Nadisodhak
Pranayama. 'Suddha nadigana bhavanti yaminam
mastrayadurdhvatah ' practising like this for three months, purifies the
nadis. The popular name for this Nadisodhana Pranayama is 'Anuloma-Viloma.'
- Fold your index and middle finger of right hand towards
palm. Now thumb should remain towards right nostril 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 the ring finger and the little finger, exhale slowly through
right nostril removing the thumb. (The time should be double than 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.
.Technique (with Kumbhaka) :-
- Sit in Padmasana.
- Fold your index
and middle finger of right hand towards palm. Now thumb should remain towards
right nostril and ring finger and little finger should be towards left nostril.
the right nostril with the thumb inhale (prolonged) through the left nostril.
completing inhalation close the left nostril also with little and ring finger
and hold the breath inside (i.e. practise Kumbhaka).
- After retention,
keeping the left nostril closed with ring and little finger, exhale slowly through
- After exhalation inhale (prolonged) through the same
- After complete inhalation close both the nostrils
and practise Kumbhaka.
- Retaining the breath according to the capacity
exhale slowly through the left nostril (removing ring finger and little finger
from it). This completes one round of Anuloma-Viloma with Kumbhaka.
- 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
- When you inhale or exhale through one nostril, other should
be kept closed.
- While inhalation, the abdomen should not bulge out.
Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.
- While practising Pranayama with Kumbhaka give equal time for inhalation
and Kumbhaka, i.e. begin 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.
remember that on completion of Pranayama if ther is an obstruction in respiration
or it is fast it means that you 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.