Sit in comfortable meditative pose and keep the spine, neck and head straight. Close the eves and keep the palms on the knees in Chin Mudra. Then, while exhaling contract the abdominal muscles sharply, raising the diaphragm and forcing the air out of the lungs. Inhalation should be passive and silent, while exhalation forceful, brief and audible. (Gradually increase the speed Return to normal position slowly.
Sit in Padmasana. Close the right nostril with right thumb and exhale. Immediately inhale through the left nostril. Then close the left nostril, exhale and inhale through the right. Repeat this process alternatively. Air inhaled through the left nostril should be exhaled through the right nostril and vice-versa. Gradually increase the speed of inhalation and exhalation. Slowly return to initial speed.
Anuloma & Viloma
Sit in Padmasana. Close the right nostril with the right thumb. Slowly exhale through the left nostril and inhale through the same and close both the nostrils. Put the chin on the throat cavity (Jalandhar bandh), simultaneously contract the anus (moolabandha) and retain the breath. Relax the bandhas and exhale slowly through the right nostril by contracting the abdomen (Uddiyan bandh). Note that the time taken for exhalation should be double the time taken for inhalation. Same procedure should be followed with the other nostril.
Anuloma & Viloma Benefits
This helps in removing morbid matter, improves vitality and strengthens circulatory and nervous systems.
Patients of hypertension should refrain from holding the breath.
Sit in padmasana. Inhale slowly and deeply. Gently plug the ears with the index fingers. While exhaling produce a humming sound like a bee. Then lie do in Shavasana.
Useful in prevent of Insomnia, mental tension, depression and high blood pressure. Gives soothing effect to the whole nervous system.