Breathing techniques should be followed only with the guidance of an experienced yoga teacher

In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 1:4:2, Inhale: retain: exhale.
Everyone has different lung capacity, so I have not included any lengths of time for inhale, exhale or retention.

The Technique
1. Sit in Padmasana with the back straight.

2. Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.

3. Closing the right nostril with the thumb inhale through the left nostril.

4. After completing inhalation close the left nostril also with little and ring finger and retain the breath comfortably

5. After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.

6. After exhalation, inhale through the same nostril (right).

7. After complete inhalation close both the nostrils and retain.

8. Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it)

Common Mistakes:
1. The back is not straight.
2. The breath is not smooth and controlled.
3. Wrong fingers are used to cover the nostrils

This completes one round of Anuloma-Viloma with Kumbhaka, the number of rounds recommended are according to your capacity. It is recommended you perform anuloma-viloma morning and evening for 15 mins everyday for 3 months to notice the benefits.

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