Viloma Pranayama

Loma means hair, the 'vi' denotes disjunction or negation. Viloma means anti-hair or against the natural order of things.

In viloma pranayama inhalation or exhalation is not a continious process, but one that is interrupted by several pauses. For instance, if one complete inhalation were to take fifteen seconds, then in viloma it would be interrupted every two or three seconds, thus bringing the length of the in-breath to twenty – five or thirty seconds. Similarly, with interrupted exhalation the out-breath is lengthened from twenty-five to thirty seconds. This pranayama may be compared to climbing up or down a tall ladder, with a pause at each step. See that there is no unconscious out or in breath during pauses of interrupted inhalation or exhalation. The techniques given below are in nine stages.

STAGE 1

This stage is an introduction to interrupted in-breathing in a lying position. It is suitable for beginners and invalids, or when suffering from fatigue, weakness, strain or low blood pressure.

TECHNIQUE

• Lie quietly for a few minutes as in ujjayi stage 1, preferably using planks or cushions as explained at the beginning.

• Follow the techniques given in paras 2,3 and 4 of ujjayi, stage 2, and exhale whatever breath is in the lungs.

• Now start with interrupted inhalation, as follows. Inhale for two or three seconds, pause, and hold the breath for two or three seconds and do this again, do not let the diaphragm loose after each pause. Continue in this way until the lungs are completely full, which may involve four or five pauses. No strain should be felt throughout the practice.

• Now exhale slowly and deeply, as in ujjayi, stage 2, gradually releasing the grip of the diaphragm.

• This completes one cycle of viloma, stage 1. repeat them for seven to ten minutes, or for as long as you do not feel fatigue; breathe normally two or three times, then rest in savasana.

STAGE 2

This is an introduction to interrupted out-breath when lying down. It is suitable for beginners, weak persons and invalids, or when suffering from fatigue, strain, high blood pressure or a heart complaint.

TECHNIQUE

• Lie a long deep breath without any pause, as in ujjayi, filling the lungs completely, but do not over-strain.

• Exhale for two or three seconds, pause, hold the breath for two or three seconds and repeat. Continue in this way until the lungs feel cpmpletely emptied, which may involve four or five pauses. Gradually release the grip on the abdomen.

• This completes one cycle of viloma stage 2. repeat them for seven to ten minutes or for as long as fatigue is not felt. Inhale, then do savasana.

EFFECTS This practice brings a feeling of ease and lightness to the body.

STAGE 3 This stage is a combination of stages 1 and 2, in a laying-down position.

TECHNIQUE

• Lie quietly for a few minutes as in ujjayi stage 1, then follow the techniques given in paras 2, 3 and 4 of ujjayi stage 2, and exhale.

• Now start interrupted inhalation as described in para 3 of stage 1 above.

• Hold the breath for a second or two.

• Now start interrupted exhalation, following the techniques given in para 3 of stage 2 above, gradually releasing the grip on the diaphragm.

• This completes one cycle of viloma, stage 3. Repeat them for eight to twelve minutes or for as lomg as no strain is felt. Inhale, then rest in savasana.

STAGE 4

This stage is an introduction to interrupted in-breathing in a sitting position. It is suitable for beginners.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale without strain.

• Now start interrupted inhalation, as follows: inhale for two or three seconds, pause and hold the breath for two or three seconds; again inhale for two or three seconds, pause and hold the breath for two or three seconds. To pause, the diaphragm is lightly gripped. Do not let the diaphragm loose when you breathe in again after each pause. Continue in this way until the lungs are completely full, which may involve four or five pauses. No strain should be felt throughout.

• Gently draw the abdominal organs towards the spine and up. Then exhale slowly and deeply, as in ujjayi, stage 6, gradually releasing the grip on the abdomen.

• This completes one cycle of viloma, stage 4. Repeate such cycles for seven to ten minutes, or for as long as you do not feel fatigue. Breathe normally two or three times, then rest in savasana.

EFFECTS The effects are similar to those of stage 1. STAGE 5

This is an introduction to interrupted out-breaths in a sitting position. It is suitable for beginners of normal health.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. exhale without strain.

• Take a long, deep breath at one stretch, without any pauses. Fill the lungs to the brain.

• Now start interrupted exhalation as in stage 2 but immobilising the diaphragm, as follows: Exhale for two seconds, pause, grip the diaphragm and hold the breath for two or three seconds and repeat. Continue in this way until the lungs feel completely emptied, which may take four or five pauses. Allow the grip on the diaphragm to release gradually.

• This completes one cycle of viloma stage 5. Repeat them for eight to ten minutes or for as long as no strains is felt. Take two or three normal breaths, then lie in savasana.

EFFECTS

This practice brings a feeling of exhilaration and calmness.

STAGES 6

This stage is a combination of stages 4 and 5, done when sitting.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale without straining.

• Now start interrupted inhalation, following the technique of para 2 of stage 4 above.

• Hold the breath for two or three seconds. Grip the abdomen, then start interrupted exhalation, following the technique of para 3 of stage 5 above.

• This completes one cycle of viloma, stage 6. Repeate for ten to fifteen minutes or for as long as no strain is felt. Take two or three breaths, then lie in savasana.

EFFECTS

This develops endurance and a sense of exhilaration.

STAGE 7

Here internal retention is introduced, following an interruped in – breath. It is for intermediate and more intensive students who have acquired some strength and stability in their practice. TECHNIQUE

• Sit in any comfortable position, following the technique given in paras 1 to 7 of ujjayi, stage 5. Exhale deeply, without starining.

• Start interrupted inhalation, as described in para 2 of stages 4 above.

• Now hold the breath for ten to fifteen seconds. This is internal retention. Grip the diaphragm, then exhale slowly and deeply, gradually relaxing the hold of the diaphragm.

• This completes one cycle of viloma, stage 7. Repeat them for fifteen to twenty minutes or longer, as long as no fatigue or strain is felt. Take two or three breaths, then lie in savasana.

EFFECTS

This stages those suffering from low blood pressure. The lungs cells are aerated, elastically is created in the lungs and the art of deep breathing is learnt with precision, ease and comfort.

STAGE 8

Here external retention is introduced, followed by an interrupted out – breath. It is for students who have acquired strength and stability in their practice.

TECHNIQUE

• Sit for some time, following the techniques given in para to 1 to 7 of ujjayi; stage 5. Slowly exhale until the lungs feel empty, without straining.

• Take a long deep breath without any pause. Fill the lungs completely, but do not over strain.

• Hold the breath for two to three seconds.

• Now do interrupted exhalation, as described in para 3 of stage 5above.

• Hold the breath for five or six seconds before inhaling.

• This completes one cycle of viloma, stage 7. Repeat for fifteen to twenty minutes, or foe as long as you do not feel fatigue. Take two or three normal breaths, then lie in savasana.

EFFECTS

This rests the nerves and soothes the brain.

STAGE 9

This stage combines stage 7 and 8, including interrupted in-and out-breaths, internal and external retentions, and the bandhas. It is only for advanced students who have practised yoga for many years.

TECHNIQUE

• Sit in any comfortable position, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale until the lungs feelempty, without straining.

• Start interrupted inhalation as described in para 2 of stage 4.

• Then hold the breath with mula bandha for ten to fifteen econds or for as long as you can.

• Now start interrupted exhalation as described in para 3 of stage5.

• When the lungs feel empty, hold the breath for five or six seconds. Perform uddiyana bandha as described in para 3 of stage 7 of ujjayi, but take care not to overstrain.

• This completes one cycle of viloma, stage 9. Repeat them for fifteen to twenty minutes or for as long as you do not feel fatigue. Take two or three normal breaths, then lie in savasana.

EFFECTS

This stage combines the effects of stages 7 and 8.

References

The above mentioned information is added from the book called LIGHT ON PRANAYAMA by B.K.S. IYENGAR.