Pratiloma Pranayama

Prati means opposite or against and loma means hair. Pratiloma therefore implies going against the natural order. It is the converse of anuloma. Here, the nostrils are controlled for inhalation and narrowed by the fingertips to enable the in-breath to flow with delicacy. In all 'a' stages inhalation is drawn through both partially open but controlled nostrils and in 'b' stages it takes place through alternate nostrils being on the slow, delicate prolongation of each in breath. Anuloma and pratiloma pranayama are the foundations for visma vritti pranayama and a stepping stone to advance in this art.

STAGE 1A In this stage inhalation is done through narrowly open but controlled nostrils and is followed by exhalation through open nostrils. This is to train, the fingertips in even control of both nostrils for the fine and delicate flow of inhalation.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 ujjayi, stage 5. Exhalae.

• Bring the right hand to the nostrils as explained in paras.

• Control both nostrils with the tips of the thumb and fingers, making the nasal passages as narrow as possible and parallel to the septum.

• Keep an even pressure on both sides of the nostrils so as to make the two passages even in width. Do not disturb the septum. Now the nostrils are ready to receive the flow of the in-breath.

• Inhale slowly, carefully and deeply, without using any force. Feel the air as it

enters the nasal passages. Keep the fingers firm and sensitive, adjusting their tips evenly on both sides of the nostrils to observe, guide and equalise the volume and the smooth in-flow of air.

• When the lungs are completely full, hold the breath for a second or two, then lower the right hand and rest it on the right knee.

• Exhale with open nostrils slowly, steadily and smoothly till the lungs feel completely empty.

• This completes one cycle. Repeat the cycle for ten to fifteen minutes or for as long as you feel no strain. After completing the last cycle, inhale with open nostrils, then lie in savasana.

EFFECTS

This is effective for removing sluggishness and moodiness.

STAGE 1b

In this stage inhalation is done through digitally controlled alternate nostrils, followed by deep exhalation with exhalation with open nostrils. The aim is to create intelligence and develop awareness in order to refine and lengthen the flow of the in-breath in each nostril. This prepares the sadhaka for nadi sodhana pranayama.

TECHNIQUE

• Sit in any asana, following the techniques given in paras 1 to 7 ujjayi, stage 5. Exhalae.

• Bring the right hand to the nostrils as explained in paras.

• Block the left nostril completely with the tips of the ring and little fingers, without altering the position of the septum.

• Control the right nostril with the tip of the thumb and make the passage as narrow as possible. This decreases the velocity and volume of the in-breath, the refines its tone.

• Keep the inner wall of the right passage parallel to the septum.

• Now inhale slowly, deeply and as delicately as possible through the partially open but controlled right nostril, till the lungs are completely full. Hold the breath for a second or two.

• Lower the hand and rest it on the knee. Exhale slowly, softly, steadily and delicately with open nostrils until the lungs feel empty.

• Again raise the hand to the nose and inhale through the left nostril, following the techniques given in paras 2 to 6 above, but block the right nostril and breathe through the left.

• Lower the hand and rest it on the knee. Exhale as in para 7.

• This completes one cycle. Repeat them for ten to fifteen minutes. After completing the last cycle, inhale through open nostrils, then lie in savasana.

EFFECTS

This develops tremendous sensitivity in the nasal membranes and dexterity in the fingertips.

STAGE 2a

In this stage inhalation is done through controlled and narrowly open nostrils. This is followed by internal retention with blocked nostrils and mula bandha, then exhalation is through open nostrils.

TECHNIQUE

• Sit in any asana, following the techniques of paras 1 to 7 of ujjayi, stage 5. Exhale

• Bring the right hand to the nostrils and inhale, following the techniques given in paras 3 to 5 of stage 1a above.

• When the lungs are completely full, block both nostrils with the centres of the tips of the thumb and of the fingers , not allowing any air to escape. Hold the breath with mula bandha for fifteen to twenty seconds or for as long as you can.

• Lower the right hand and rest it on the right knee.

• Exhale with open nostrils softly, slowly, steadily and smoothly till the lungs feel completely empty.

• This completes one cycle. Repeat them for fifteen to twenty minutes, or for as long as you feel no strain. After completing the last ccle, inhale through open nostrils, then lie in savasana.

STAGE 2b

This is similar to stage 1b, with the addition of internal retention with mula bandha, as in stage 2a.

TECHNIUE

• Sit in any asana, following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale.

• Bring the right hand to the nostrils. Now inhale, following the techniques given in paras 3 to 6 of stage 1b above.

• After full inhalation, block both the nostrils and hold the breath with mula bandha for fifteen to twenty seconds or as long as you can.

• Lower the right hand to the knee. Exhale with open nostrils softly, slowly, steadily and smoothly till the lungs feel completely empty.

• Again raise the right hand to the nose and block the right nostril completely, but control the left one and open it partially.

• Inhale through the left nostril, following the techniques in paras 4 to 6 of stage 1b, reading left for eight and vice versa.

• At the end of inhalation, hold the breath as in para 3 above.

• Then lower the right hand and exhale slowly as in para 4 above.

• Two inhalations done through alternate nostrils, two internal retentions with blocked nostrils and with mula bandha, and two exhalation with open nostrils complete one cycle. Repeat them for fifteen to twenty minutes, or for as long as you feel no strain. After completing the last cycle, inhale through open nostrils, then lie in savasana.

EFFECTS OF STAGES 2a AND 2b

These stages teach the sadhaka accurate finger placement for retentions. As the nostrils are completely blocked, no tension is felt in the head and facial muscles.

STAGE 3a

This is similar to stage 2a, with the introduction of external retention performed with uddiyana bandha.

TCHNIQUE

• Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale

• Bring the hands to the nostrils as explained in paras 12 to 22.

• Inhale, following the techniques given in paras 3 to 5 of stage 1a above.

• Exhale with open nostrils slowly, steadily and smoothly until the lungs feel completely empty.

• Then do external retention with uddiyana for ten to fifteen seconds, or for as long as you can. Finally, release the uddiyana grip.

• One inhalation, one exhalation and one external retention with uddiyana bandha completes one cycle. Repeat them for ten to fifteen minutes, or for as long as you feel no strain. After the last cycle, inhale through open nostrils, then lie in savasana.

STAGE 3b

This is similar to stage 2b, with the addition of external retention and uddiyana bandha as in stage 3a.

TECHNIQUE

• Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale whatever breath is in the lungs.

• Bring the right hand to the nostrils as explained in paras 12 to 22.

• Block the left nostril completely and inhale through the controlled and partially open right nostril, following the techniques given in paras 4 to 6 of stage 1b above.

• Lower the hand, rest it on the knee, and exhale with open nostrils, slowly, steadily and smoothly, until the lungs feel completely empty.

• Now do external retention with uddiyana for ten to fifteen seconds, or for as long as you can, then release the grip.

• Raise the right hand to the nostrils, blocking the right completely and the left partially. Inhale slowly, delicately and deeply through the left nostril, following the techniques given in paras 4 to 6 of stage 1b, but reading right for left and vice versa.

• Lower the lungs feel completely empty, do external retention with uddiyana bandha for ten to fifteen seconds, or for the same length of time as before. Then release the grip.

• Two inhalations, two exhalations with open nostrils, and two external retentions with uddiyana bandha complete one cycle of this stage. Repeat them for ten to fifteen minutes according to your capacity. At the end of the last cycle inhale with open nostrils, then lie in savasana.

EFFECTS OF STAGES 3a AND 3b

With the addition of strengthening the abdominal muscles and organs, the effects are similar to those of stages 2a and 2b.

STAGE 4a

This is a stage for highly advanced students. It is a combination of stages 2a and 3a, in which both internal retention with mula bandha and external retention with uddiyana bandha are practised alternately.

TECHNIQUE

• Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale

• Bring the right hand to the nostrils as described in paras 12 to 22.

• Inhale through partially open nostrils, as described in paras 3 to 5 of stage 1a above.

• When the lungs are full, block the nostrils and do internal retention with mula bandha for fifteen to twenty seconds, or for as long as you can, as explained in paras 3 of stage 2a.

• Lower the right hand and rest it on the knee.

• Exhale with open nostrils softly, steadily, slowly and smoothly until the lungs feel completely empty.

• Then do external retention with uddiyana for ten to fifteen seconds. Or for as long as you can. Finally release the grip.

• Again repeat the process of inhalation, internal retention with mula bandha, exhalation and external retention with uddiyana bandha as stated above.

• One inhalation, one internal retention with mula bandha, one exhalation and one external retention with uddiyana bandha completes one cycle. Repeat them according to your ability. After completing the last cycle, inhale through open nostrils and lie in savasana. If any strain is felt,stop practice for the day.

STAGE 4b

This stage is more strenuous and complicated than the previous one. It combines stages 2b and 3b, but with internal retention with mula bandha and external retention with uddiyana performed with each in – and out- breath respectively.

TECHNIQUE

• Sit in any asana following the techniques given in paras 1 to 7 of ujjayi, stage 5. Exhale

• Bring the right hand to the nostrils as described in paras 12 to 22.

• Inhale, following the techniques given in paras 3 to 6 of stage 1b above.

• After full inhalation, do internal retention with mula bandha as in para 3 of stage 2b.

• Lower the lungs feel completely empty, do external retention with uddiyana for ten to fifteen seconds, or for as long as you can.

• Again bring the right hand to the nostrils and inhale thro0ugh the left as in para 6 of stage 3b.

• When the lungs are full, hold the breath with mula bandha for the same length of time as in para 4above.

• Lower the hand and exhale as in para 5 above.

• When the lungs feel completely empty, do external retention with uddiyana as in para 6 above. Then release the grip and repeat.

• Two inhalations; two internal retentions with mula bandha, two exhalations with open nostrils, and exteranal retentions with uddiyana bandha. Complete one cycle. Repeat them according to your capacity. After completing the last cycle, inhale normally through open nostrils and lie down is savasana. If any strain is felt, stop pranayama practice for the day.

EFFECTS OF 4a AND 4b

These intense stages combines the effects of stages 2a and 2b, and 3a and 3b.

NOTE

It is possible to combine viloma pranayama techniques with those of pratiloma, that is, to introduce pauses during inhalations, exhalations or both. However, such combinations are not recommended since they cause undue strain and reduce the sensitivity of the nasal membranes and the dexterity of the fingertips.

References

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