Learn Alternate Breathing - Anuloma Viloma Pranayama

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Expand your knowledge of Yoga by learning the Alternate Breathing, Anuloma Viloma Pranayama.

This tutorial is part of a free, online program devoted to teaching Yoga.
In the next video, you will learn the Skull Shining Technique.

This exercise improves the performance of the lungs.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti"
"Kast - Paradise" published by Alter K

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In this video, you will learn the Alternate Nostril Breathing Technique known as Anuloma Viloma.

Sit cross-legged with your back straight.

Place the back of your left wrist on your left knee and touch the tips of your thumb and index finger.

Fold the index and middle fingers of your right hand into your palm.

Use your ring and little finger to regulate the opening of your left nostril and your thumb to do the same for your right nostril.

Inhale deeply through both nostrils and count to 4.

Now with your right nostril open and your left nostril completely shut, exhale completely as you count to 4.

Once again release both nostrils and inhale for 4 counts.

This time, keep your right nostril completely shut, and exhale for 4 counts through the left nostril.

Repeat the process 5-10 times.

As you get more comfortable, add a phase for retaining each breath.

Inhale for four counts with both nostrils and then, with both nostrils shut, hold your breath for four counts.

Exhale for four counts through one nostril.

Now, repeat the cycle by exhaling through the other nostril.

Control the rhythm of each breath along with the count.

Gradually work towards inhaling for 4 seconds, retaining your breath for 16 seconds and exhaling for 8 seconds.

This exercise improves the performance of the lungs.

It oxygenates the blood, detoxes the body and calms the mind, relieving migraine, depression and anxiety.

You have now learnt Anuloma Viloma, the alternate breathing Technique.

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