Samani Bhavit Pragya
Anuloma-Viloma Pranayama
Posture:
Sit in a comfortable posture, keeping the head, neck, and spine in a straight line. Place the right thumb on the right nostril, the right index finger between the eye brows, and rest the middle finger against the left nostril.
Process:
Inhale through the right nostril in winter or the left nostril in summer, exhaling through the other nostril. Again inhale through the same nostril, depending on the season, and exhale through the other. This completes one round of Anuloma-Viloma Pranayama. It can sometimes be practiced with retention in and out during inhalation and exhalation respectively. With practice, you should reach a ratio of 1:4:2 which means breath should be retained four times longer than inhalation, and exhale two times longer than inhalation. Repeat this practice nine times in the morning, at noon, and in the evening.
Benefits:
This practice will bring about profound benefits. It will remove tension, fear, and worry, and will make the mind calm, poised, and serene. It will purify the nervous system in a period of approximately three months.
It increases Satwa (purity and illumination) and weakens Rajas (desire), and Tamas (delusion, ignorance, sloth, and sleep). Through the practice of this Pranayama, happiness, health, vigour, and melodious voice can be attained.
