Sit in a comfortable posture, keeping the head, neck and spine in a straight line.
Place the right thumb on the right nostril, the right index finger between the eyebrows and rest the middle finger against the left nostril.
Inhale through the right nostril in winter and exhale through the other nostril.
Again inhale through the same nostril, depending on the season and exhale through the other.
This completes one round of Anuloma-Viloma Pranayama.
It can sometimes be practiced with retention in and out during inhalation and exhalation respectively.
With practice, you should reach a ratio of 1:4:2, which means breath should be retained four times longer than inhalation and exhale two times longer than inhalation.
Repeat this practice nine times in the morning at noon, and in the evening.
Start with three pranayamas, extending this to twenty-seven;nine in the morning, nine at noon and nine in the evening per day.
This practice will bring about profound benefits.
It will remove tension, fear, and worry and will make the mind calm, poised and serene.
It will purify the nervous system in a period of approximately three months.
It increases Satwa (purity and illumination) and weakens Rajas (desire), and Tamas (delusion, ignorance, sloth and sleep).
Through the practice of this Pranayama, happiness, health, vigour and melodious voice can be attained.
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