Anuloma-Viloma. Respiratory practice (responses)

According to the teachings of the Indian guru Swami Sivananda, there are five directions in yoga practice: breathing, exercise, diet, relaxation and self-development.

Note that breathing comes first. Any class of yoga for beginners introduces their students to a special technique of breathing. It is the filling of the lungs from the base to the top as a result of deep breaths and exhalations through the nose. The eyes are closed, the breathing is even and full.

Anuloma-Viloma is a breathing practice, a real energy-generator, which effectively relieves tension and anxiety. In the traditional sense, this practice is mainly carried out for relaxation and improvement of mental activity, and it also prepares the whole body for meditation. The advantages of technology and its simplicity attract not only those who are seriously engaged in yoga, but also those who are far from it.

Anuloma-Viloma: leading to respiratory gymnastics

The purpose of the exercises is to control breathing, which can be done every day. Anulomu-Viloma, or "alternating breathing with nostrils", is best performed before sitting meditation or asana practice. The purpose of respiratory gymnastics is to stimulate energy channels that pass through the body like electrical wires. The right side of the brain controls the left side of the body, and vice versa.

By its nature, we are usually dominated by either one side or the other; The right hemisphere of the brain (it has a creative, professional person) or the left hemisphere of the brain (an intellectual person with mathematical abilities). Anuloma-Viloma serves to purify the mind and stimulate the right and left energy channels in such a way that they are balanced.

How to start a practice

Anuloma-Viloma (pranayama) should be practiced daily, preferably in the morning, before the sun rises. Also yoga breathing is better spent before meditation or asanas.

Preparation

It is time to start practicing yoga breathing. Sit in Padmasana, Sukhasana or any comfortable sitting position (however preferably with legs crossed at the ankles). It is acceptable to use a pillow for meditation. With a straightened spine and relaxed shoulders, one can begin practicing yogic breathing, closing your eyes and taking deep breaths through your nose.

Starting on the left

Perform the technique of Vishnu Mudra: the little finger, the ring finger and the thumb of the right hand occupy an elongated position, while the forefinger and the middle finger are bent. The left hand at this time should rest on his knee. Take 3 deep preliminary breaths. On the third exhalation, bring your hand to your face, closing your right nostril with your thumb and inhaling through your left nostril. Time to perform the inspiration is four seconds.

Hold your breath

Close both nostrils with the thumb on the right, and the index and middle fingers on the left. Maintain a uniform, prolonged pressure on the nostrils. Shoulders should be relaxed. Hold your breath for 16 counts.

Exhale right

Take the thumb from the nostrils to the right, slowly exhale - to account 8 the lungs must be absolutely empty.

Now breathe in the right

The position of the hands is similar, with gentle pressure on the left nostril with the index and middle fingers. We breathe in four counts, filling the lungs with air.

Hold your breath

We repeat the delay in breathing, which has already been done before. By analogy, we proceed to the next stage.

Gradually increase the score from 4, but do it without hurrying, listening to the sensations of your body, its capabilities. One round ends after exhalation on the left side (the one with which the yogic breathing technique began). It is necessary to strive for eight rounds. During the process of execution, their account can be conducted with the help of beads in the left hand or using the fingers themselves.

Advantages of respiratory practice

Not only yogis are aware of the benefits of such techniques as Anuloma-Viloma. The effect was also discovered by scientists, because during the study it was found out that such breathing practice satisfactorily affects the brain. The study showed that if the breath in the left nostril is less difficult, then the right side of the brain is predominant. Indeed, in one group of subjects, activity related to creative activity was identified. By analogy, if the right nostril had fewer obstacles for a full entrance, the left side of the brain was predominant. This time the subjects had excellent verbal skills. The right side of the brain controls creative activity, while the left side controls logical verbal activity. One of the parties can be in a state of "hibernation", and respiratory practice is the right way to awaken it.

1) With regular practice, not only the brain is cleared, but also various channels of the body, and health and strength are also increased.

2) Anuloma-Viloma relieves of cold, rheumatism, gout, diseases of reproductive organs.

3) Blood pressure and diabetes can be completely cured by practicing this pranayama, and forget about the diseases of the muscular system, arthritis, flatulence and varicose veins, acidity and sinusitis.

4) Thoughts become positive, tension, anger, anxiety and forgetfulness disappear, high blood pressure, migraine; They are replaced by a full-fledged dream.

5) Concentration, patience, determination, and creativity are also related to the benefits of Anuloma-Viloma.

6) The amount of incoming oxygen in the body increases.

7) This technique relieves stress, eye pain and pain in the ears. Improves blood circulation.

8) He treats migraines and helps get rid of congestion in the arteries.

9) Improves the metabolism, which is an important factor for the loss of excess kilograms.

10) Influences the work of the intestines, relieves constipation.

On a note

Pay attention to the following points, performing the technique of Anuloma-Viloma:

- The metronome can be used as a guide for calculating time.

"If you can not get into Padmasana or Sukhasana, you do not have to worry." Take any other comfortable sitting position (the back should be straight).

- The first six months of the practice of Anuloma-Viloma - time for "honing" the skill.

- When inhaling or exiting, only one nostril should be involved, while the other should be tightly closed.

- At an inspiration the abdominal cavity should increase in volume, therefore it is impossible to strain the stomach too much.

- The exhalation time should be twice as long as the inspiration time.

- The fingers should not squeeze the nostrils too much.

- Always remember that the delay in breathing or rapid breathing after the end of respiratory practice indicates an excess of abilities, which is undesirable.

Anuloma-Viloma: testimonials and scientific confirmation

Medicine has only recently discovered the whole significance of breathing exercises - something that was discovered by yogis thousands of years ago. Modern scientists have found out that a person does not breathe equally with both nostrils, that is, at certain intervals one nostril works better than the other. However, it should be noted that these studies were conducted on patients who had some health problems. Subjects were required to perform breathing practices within the time indicated by them. After the survey, it was revealed that their testimonies indicate a noticeable progress and improvement of health after the practice of Anuloma-Viloma.

But modern medicine is still very far from the ancient yogis, who even then were sure that many diseases are associated with a violation of the respiratory cycle (a man breathes too long through one nostril). To prevent and correct this condition, they developed the technique described above, which restores the natural process of breathing.