Pranayama - Technique

The pranayama process: The process is called Anuloma-Viloma and consists of 4 steps:

1. Puraka (Inhalation): A single inhalation is termed puraka. It is a process of drawing in air; it is expected to be smooth and continuous. Breaks in puraka must be eliminated with practice.

2. Abhyantara Kumbhaka (Pause After Inhaling): Kumbhaka consists of deliberate stoppage of flow of air and retention of the air in the lungs.

3. Rechaka (Exhalation): The third stage, exhalation, is called rechaka. Like inhalation, it too should be smooth and continuous, though often the speed of exhaling is different from that of inhaling.

Normally, when inhaling, the abdominal wall collapses, drawing in the viscera thus stretching it. During Kumbaka, breath is held and this exerts a strain on the abdominal wall. During rechaka, the wall is relaxed and collapses inward, pushing the viscera against the diaphragm, emptying the lungs.

4. Bahya Kumbhaka (Pause After Exhaling): The fourth stage, the pause after exhaling, is also called kumbhaka, especially when the stoppage is deliberate or prolonged. The fourth stage, completes the cycle which terminates as the pause ends and a new inhalation begins.

Nadi Shuddhi: This is a basic pranayama technique using Anuloma-Viloma process. Sit comfortably, preferably in padmasana (lotus pose). Close right nostril with thumb and inhale through left nostril for 4 counts. Close both nostril for 4 counts & hold breath. Release thumb from over right nostril & exhale to 6 counts, increasing to 8 counts as you become confident. Close both nostrils & hold breath for 4 counts. This is a round of Nadi Shuddhi. Repeat to complete 10 rounds. Rest in between if required. Do 10 mts twice a day on empty stomach.

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