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It is a pity that Viloma Pranayama is so poorly known in the West. It, among other things, allows to execute breath delays without any risk. Its characteristic feature consists that the breath delay breaks into several stages, carried out both during breath, and during exhalation here.
Position of body
As well as others of Pranayama, Viloma is carried out or in yogicheskiy pose, or on low chair: it can be carried out also during walking, and even lying.
In this exercise the main role is played by rhythm: therefore before to start Viloma, grope pulse and enter rhythm of beating of the heart. Let heart will be your metronome. Inhale during two beats, then block breath also during two beats; again inhale during two beats and again hold the breath during two beats, etc. until your lungs completely are filled with air. When they are filled (full three-phase yogichesky breath), hold the breath for 5-10 seconds, and then slowly exhale through both nostrils: the breath also has to be carried out through both nostrils.
When lungs are empty, again begin breath with delay as it has been described above. Series from five such step full breaths (accompanied with continuous exhalation), makes Vilom Pranayama cycle A.
The cycle B differs from cycle A in the fact that only the exhalation is exposed to crushing here: 2 steps of delay; 2 steps of exhalation; 2 steps of delay; 2 acts of exhalation and so on until lungs completely are not cleared.
After short delay (5-10 sec.) with empty lungs, make continuous breath.
Five such dykhaniye are made by cycle B.
The cycle A plus cycle B form full Vilom Pranayama. After it it is necessary to have a rest in Shavasana, breath normal.
Rather prepared practicing can execute right there new full cycle - if they were not tired. At the slightest feeling of fatigue or some inconvenience exercise should be stopped immediately.
Concentration and rhythm represent more important elements of this exercise, than duration of respiratory cycle.
Improvement of exercise consists not in increase in duration of steps (which remains invariable, equaling to two beats of heart), and in increase in their number.
For such increase it is necessary to reduce amount of the exhaled air (or inhaled, depending on cycle) at each step.
At beginners release (or filling) lungs from air includes usually no more than three steps. Over time it is necessary to reduce quantity exhaled (or inhaled) for air once to such an extent to finish quantity of steps to 8-10 and more.
Throughout Vilom Pranayama breath has to proceed silently, and delays should be made smoothly and at the closed glottis.
Viloma Pranayama in combination with Mula Bandkhoy
Viloma Pranayama with Mulabandkhoy is already real Pranayama in the true sense of the word. During exercise development process the attention practicing substantially is engrossed by details of this process and preservation of rhythm.
As soon as exercise becomes usual (that is in several days of practice), it is necessary to add his Mula Bandkhoy which consists in simultaneous reduction of anal sphincter and the muscle tightening anus than all crotch is reduced. Bandkh's mule it is carried out at EACH DELAY.
So, on each step of delay of breath Bandkh needs to carry out the Mule, and during each breath (or exhalation) to release it. During Mula Bandkhi it is necessary to concentrate on Muladkhar, that is on area of the reduced anus.
Bandkh's mule it has to be carried out not only during step delays, but also during more long (5-10 sec.) breath delays in which each breath or exhalation terminates.
Vilom Pranayama's advantages
This exercise, possessing the same salutary impact on organism, as the others of Pranayama with breath delay, does not constitute any danger. Carefully only cores have to concern to him - so, however, they have to concern to any Pranayamam with Kumbkhaka.
Sometimes, what in Pranayamakh with long delay of breath of people exceeds the opportunities, without giving itself in it the report. During Kumbkhaki some find it possible to hold the breath for several seconds longer, than it is necessary and when time to exhale comes, they cannot do it twice longer, than inhaled, forcing down thereby all rhythm, - exercise is broken.
In Vilom Pranayame delays are short, are easily controlled and automatically regulated, as only changing, variable is only the number of steps here.
Viloma Pranayama helps to pace breath and develops concentration. The breath within two seconds, then blocking of breath with Mula Bandkhoy within two seconds (or heart beats that is desirable) forces us to focus attention on exercise, protecting with that from external irritants. This exercise represents soft, gradual and imperceptible training in Pranayama. Stretching ("extension") of alveoluses occurs harmoniously and without vnezapnost, breath is slowed down and the gas exchange in lungs occurs in optimal conditions.
Viloma Pranayama does not force lungs, practicing feels when he approaches the limits and therefore there is no danger that he through an oversight something to himself will damage. This ideal exercise for those who practice to Pranayam without experienced mentor.
Except that this Pranayama integrates in herself Kumbkhaki and Mula Bandkhi salutary effects, she possesses as well particular advantage - normalizes arterial pressure.
Those who suffer from easy forms of the increased or lowered pressure will see that their state will gradually improve.
During discontinuous breath (that is between two steps of delay) imagine that you inhale rose smell, concentrating at the same time on flow of fresh air which has to be felt at nasopharynx top; this place is most of all covered with the supersensitive nervous terminations and is the main body of absorption of prana of air.
Such visualization promotes "dissolution" of mind in respiratory process. That is why in India burn sandalwood sticks which, flavoring and purifying air, help to concentrate at the same time.
This exercise can be carried out and lying, for example, in bed, - in the evening before going to bed or in the morning before rising. Practice in the evening phase B which, being calming, helps to fall asleep well. It is better to carry out phase A, "dynamic" and in the morning dispersing the dream remains.
In the afternoon if you carry out exercises lying, both phases have to follow one by one: five times And, five times B. Odnako Vilom Pranayama best of all practiced sitting in the afternoon.
Viloma Pranayama during walking
The step can be used in different exercises on rhythmic breath as metronome: it is necessary, however to define suitable rhythm. So, if we, for example, take breath on 4 steps, to hold the breath on 4 steps and to do exhalation too on four steps, then is not excluded that such rhythm will be exceeding our opportunities. The rhythm corresponding to opportunities of your organism should be established by practical consideration. When you go with constant speed on the flat district, this rhythm is without effort, but on the crossed district where the step becomes uneven, the rhythm should be corrected all the time.
As for Vilom Pranayama, as the number of steps can vary here randomly, exercise automatically adapts to respiratory opportunities practising and speeds of its walking. Is available, however, one detail distinguishing this exercise from its static option which is carried out lying or sitting: during walking there is no zavershitelny, more long stage of delay after exhalation (or after breath, depending on phase).
So, we inhale, taking two steps, we hold the breath also during two steps, again we inhale during two steps, again we hold the breath, etc., - until lungs are not filled; then lungs are at once released (slowly, but without delay) for new breath and is made a fresh start.
Thus five cycles A (on breath), and then five cycles B are carried out (on exhalation) then you have a rest, having resumed natural breath and not paying attention to rhythm.
As soon as breath is recovered, exercise can be started over again.
One more difference: Bandkh's mule it is not obligatory.
Viloma Pranayama when walking - extraordinary "dynamicizing" exercise. Try to carry out it within several minutes and you will see how at you cheeks and all body will inflame that is sign of activation of intracellular breath. At desire during each step breath (or exhalation) it is possible to say OHM mentally. Do not try to increase number of steps at any cost: exercise has to be carried out with invariable convenience and ease, without any violence over organism. The guarantee of its safety consists in it.