According to the teachings of the Indian guru Swami Sivananda, there are five areas in the yogic practice, breathing exercises, diet, relaxation and self-development.
Note that breathing comes first. Any yoga class for beginners introduces her students with a special technique of breathing. It is the filling of the lungs from the bottom to the top as a result of deep breaths through the nose. Eyes closed, breath even and full.
Anuloma-Viloma-breathing practice, a real Energizer, which effectively relieves stress and anxiety. In the traditional sense, this practice is mainly exercised for relaxation and improving mental activities, and it prepares the entire body for meditation. The benefits of technology and its simplicity attracts not only those who are serious in yoga, but those who from her very far.
The purpose of the exercise – the breath-control which can be done every day. Anuloma-Viloma, or “alternate nostrils breathing”, it is best to perform before a sitting meditation or asana practice. The purpose of breathing exercises is to stimulate energy channels that run through the body like electrical wiring. Right side of brain controls left side of body and Vice versa.
By nature in us is usually dominated by either one side or the other; the right brain (they have professional or creative) or left brain (an intelligent man, with mathematical abilities). Anuloma-Viloma is used for clearing the mind and stimulating the right and left energy channels so that they were balanced.
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Anuloma-Viloma (pranayama) should be practiced daily, preferably in the morning before the sun rises. Also, yogic breathing is best done before meditation or asanas.
The time has Come to start to practice yoga breathing. Sit in Padmasana, Sukhasana or any comfortable sitting position (but preferably with legs crossed in the ankles). It is permissible to use a meditation cushion. With straight spine and relaxed shoulders, you can begin your practice of yogic breathing, closing his eyes and taking deep breaths through the nose.
Run the Vishnu technique Wise: the little finger, ring finger and thumb of the right hand is retracted position, while the index and middle finger bent. Left hand at this time must rest at the knee. Take 3 deep breaths prior. On the third exhale, bring your hand to my face, closing the right nostril with your thumb and breathing through the left nostril. Time to perform a breath-four seconds.
Close both nostrils with the thumb right and index and middle fingers on the left. Keep a steady, continuous pressure on the nostrils. Shoulders should be relaxed. Hold your breath for 16 accounts.
Subtract the thumb from the right nostril, exhale slowly – account 8 lungs should be completely empty.
The position of the hands is similar, with soft pressure on the left nostril with the index and middle fingers. Inhale for four counts, filling your lungs with air.
Repeat the breath, which has already been done before. By analogy, proceed to the next stage.
Gradually increase the count from 4, but this should be done slowly, listening to the sensations of your body, its capabilities. One round ends after exhalation on the left side (the one which started the technique of yogic breathing). You need to aim for eight rounds. During the performance of their account to carry on using beads in your left hand or using the fingers.
Yoga is Not only fully aware of the advantages of this technique as Anuloma-Viloma. The effect is also found and the scientists, since in the course of the study it was found that such respiratory practice satisfactorily affects the brain. The study showed that if the breath in the left nostril less difficult, the right side of the brain is predominant. Indeed, one group of subjects was identified the activity associated with creative activities. By analogy, if the right nostril was less of an obstacle for a good entrance, the left side of the brain was predominant. This time the subjects had an excellent command of verbal skills. The right side of the brain controls creative activity while the left side controls logical verbal activity. One of the parties may be in a state of “hibernation”, and respiratory practice – the way to its revival.
1) With regular practice purifies not only the brain but also the various channels of the body and also increases health and strength.
2) Anuloma-Viloma, relieves colds, rheumatism, gout, diseases of the reproductive organs.
3) Bloodpressure and diabetes can be completely cured by practicing this pranayama and forget about diseases of the musculoskeletal system, arthritis, flatulence and varicose veins, acidity and sinusitis.
4) Thoughts become positive, disappear tension, anger, worry and forgetfulness, high blood pressure, migraine; they have been replaced by a restful sleep.
5) Concentration, patience, determination, ability to creative approaches are also advantages Anuloma-Viloma.
6) Increases the amount of oxygen coming into the body.
7) This technique relieves stress, eye pain and pain in the ears. Improves blood circulation.
8) Treats migraines and helps to get rid of traffic jams in the arteries.
9) Improve metabolism, which is essential for losing excess pounds.
10) affects the intestines, relieves constipation.
Note the following points when performing the technique of Anuloma-Viloma:
the Metronome can be used as a reference when counting the time.
- If you can't get in Padmasana or Sukhasana, don't worry. Take any other comfortable sitting position (back should be straight).
- the First six months of practice Anuloma-Viloma – the time for “master” skills.
- When you inhale, or the output needs to be involved in only one nostril, while the other must be tightly closed.
- When you inhale the abdomen should increase in volume, therefore it is impossible to tense the stomach.
the Time for exhalation should be longer than twice the time of inhalation.
- the Fingers don't have too much to squeeze his nostrils.
- Always remember that a delay in breathing or shortness of breath after breathing practices exceeding abilities, which is undesirable.
Medicine has only recently discovered the importance of breathing exercises – what has been discovered by the yogis thousands of years ago. Modern scientists have found that people do not breathe equally with both nostrils, that is, in a certain period of time one nostril works better than the other. However, it should be noted that these studies were conducted on patients diagnosed with some health problems. The subjects were within the specified time to perform the breathing practices. After a survey revealed that their feedback shows visible progress and health improvement after practice Anuloma-Viloma.
But modern medicine is still very far from the ancient yogis, who even then were convinced that many diseases are associated with disorders of the respiratory cycle (breathing too long through one nostril). To prevent and correct this condition, they developed the above-described technique that restores the natural breathing process.
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