Pratiloma

Prati means opposite. This pranayama is the converse of Anuloma. Inhalation is alternate through either nostril and then exhalation is through both nostrils as in Ujjayi. The effects are the same as those of Ujjayi, Nadi Sodhana and Surya Bhedana.

PROCEDURE

1. Sit in any comfortable position such as Sukhasana, Padmasana, or Virasana. Keep the back elongated and open.
2. Place the index and middle fingers towards the palm, keeping them passive. Bring the ring and little fingers towards the thumb as in alternating nose breath (Nadi Shodhana). Place the right thumb on the right side of the nose just below the nasal bone and the ring and little fingers on the left side of the nose just below the nasal bone, just above the curve of the fatty tissue of the nostrils. Press the ring and little fingers to block the left side of the nose completely. With the right thumb, press the right side of the fatty tissue so as to make the outer edge of the nostril parallel to the lower edge of the cartilage of the septum. The right thumb is bent at the top joint and the tip of the thumb is placed at a right angle to the septum. Now inhale slowly and deeply, controlling the aperture of the right nostril with the tip of the thumb nearer the nail.
3. Then close the right nostril so that both the nostrils are now blocked. Hold the breath for about 5 to 10 seconds. Those working deeper, engage the bandhas.
4. Lower the right hand. Those working deeper, release the bandhas. Exhale through both nostrils slowly and deeply as in Ujjayyi until the lungs are completely empty.
5. Again raise the right hand to the nose. Inhale through the partially opened left nostril slowly and deeply, keeping the right nostril completely closed. Hold the breath with the bandhas. The retention of breath (antara kumbhaka) after inhalation from either nostril should be of equal duration. Lower the right hand, release the bandhas, exhale slowly and deeply, completely expelling all air from the lungs with Ujjayyi.

CAUTION

• Persons suffering from blood pressure problems, heart ailments and nervous system disorders should not practice this breathing technique.

Anuloma

Anu means with, along with or connected; also in an orderly succession. Anuloma, therefore, means in regular gradation, with the hair, along the grain or in natural order. In Anuloma Pranayama, inhalation is done through both nostrils and exhalation alternately through either nostril. The effects are the same as those of Ujjayyi, Nadi Shodhana and Surya Bhedana.

PROCEDURE

1. Sit in any comfortable position such as Sukhasana, Padmasana, or Virasana. Keep the back elongated and open.
2. Inhale deeply through both nostrils as in Ujjayyi. Hold the breath after inhalation from 5 to 10 seconds according to capacity, maintaining the bandhas.
3. Bring the right hand to the nose as described in Pratiloma Pranayama, relax the bandhas and exhale slowly from the partially opened right nostril, keeping the left one completely blocked. Completely empty the lungs and then lower the hand.
4. Inhale through both nostrils, until the lungs are filled. Hold the breath after inhalation (antara kumbhaka) from 5 to 10 seconds according to capacity, maintaining the bandhas. The retention of breath described in number 2 should be of equal length.
5. Again bring the right hand to the nose. Release the bandhas 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.

CAUTION

• Persons suffering from blood pressure or heart ailments and nervous disorders should not attempt it as the results may be disastrous.