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What is Viloma Pranayama?
What does Viloma means in Sanskrit?
- Viloma means “against the natural course” in Sanskrit, because in this pranayama you have to hold your breath for two seconds during each breathing cycle.
- ‘Vi’ denotes disjunction or negation, “Loma” means hair.
- Viloma means anti-hair or against the natural order of things.
- In normal breathing, inhalation or exhalation is a continuous process but in viloma pranayama inhalation or exhalation is not a continuous process, either one stage of the respiration, inhalation or exhalation 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 inbreath to twenty-five or thirty seconds.
- Similarly, with interrupted exhalation the out-breath is lengthened from twenty-five to thirty seconds.
- Each stage is more subtle than the preceding one, and requires a greater level of awareness.
- This viloma pranayama is practiced in three stages and each stage can take 3–4 weeks to perfect.
- This Viloma 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 the pauses of interrupted inhalation or exhalation.
Benefits of Viloma Pranayama
- This pranayama makes the body light
- Viloma Pranayama regulates the blood pressure
- This pranayama helps to cool down after an active yoga class
- Helps in Relieving the symptoms of cold and coughs
- This Viloma Pranayama is the best to relieve the symptoms of the tonsillitis
- Helps treat menorrhagia and metrorrhagia
- Viloma Pranayama reduces mood swings and Premenstrual Syndrome (PMS) related headaches
- Helps treat the symptoms of menopause
- Improves control of your breath and movement of air within your body
- This Viloma Pranayama is the most helpful in erasing the negative thinking pattern
- Relieves anxiety
- Enhances the lung capacity and oxygenation throughout the body
- Viloma Pranayama helps in overcoming the tough negative emotions such as forgetfulness, agitation, anger and frustration
- Reduces eye strain and headaches
- The beautiful benefits of this viloma pranayama are efficient decision making ability, focus, patience, concentration and increased inventiveness
- Effectively balances the three doshas of the body – Vata, Kapha and Pitta
- Viloma pranayama increases the serenity to the mind
How to do Viloma Pranayama
Here are the step wise instructions on how to do Viloma Pranayama
The Primary Instructions
The below listed are the primary instructions to do viloma pranayama
- Arrange the foam and wooden blocks in a similar way like in Ujjayi Pranayama.
- Now Follow the steps for Savasana.
- Then practice a few cycles of Ujjayi Pranayama.
- This initial exercise will open your chest as well as stimulate your intercostal muscles.
Step 1
The Step 1 of Viloma Pranayama is an introduction to interrupted in-breathing in a lying position.
It is suitable for beginners and in even when suffering from fatigue, weakness, strain or low blood pressure.
- As in ujjayi, lie quietly for a few minutes, ideally on planks or cushions.
- Now begin breathing in short bursts as shown below.
- Repeat the process by taking a two- or three-second breath in, pausing, and holding it for another two- or three-second period.
- The diaphragm is somewhat immobilized to halt.
- After each pause, when you breathe in again, keep your diaphragm tight.
- Continue in this manner for four or five pauses, or until the lungs are full.
- Throughout the entire practice, there should be no strain.
Step 2
Here are the step 2 instructions of Viloma Pranayama
- Your breathing should now fade away effortlessly at each pause and resume equally easily.
- Follow the instructions for Stage I, with your exhalations longer than your pauses.
- Practice 15-20 cycles over 7-10 minutes.
- Rest in Savasana.
Step 3
The below are the step 3 instructions of Viloma Pranayama
- Do a few cycles of Steps I and 2.
- Focus on the silence of the pauses.
- Experience a feeling of serenity.
Instructions to come out of the pose
- Practice a cycle of Ujjayi Pranayama.
- Then follow the coming out of the pose sequence for Savasana
BKS Iyengar teaches Viloma Pranayama as a technique to be practiced in nine stages
Stage 1
This Stage of Viloma Pranayama is an introduction to interrupted in-breathing (puraka) in a lying position.
It is suitable for beginners and invalids, or when suffering from fatigue, weakness, strain or low blood pressure.
Here is the Technique of Viloma Pranayama
- Lie quietly for a few minutes as in Ujjayi, preferably using planks or cushions Follow the techniques of ujjayi 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.
- To pause, the diaphragm is lightly immobilised.
- When you breathe in 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 Stage 2 technique of Viloma Pranayama is most suitable for beginners, weak persons and invalids, and for the ones who are suffering from fatigue, strain, high blood pressure or a heart complaint
This is an introduction to interrupted out-breath (rechaka) when lying down.
Here is the 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. Exhale whatever breath is in the lungs.
- Take 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 repeal.
- Continue in this way until the lungs feel completely 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 of Stage 2
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 lying down position.
Technique of Stage 3
- Lie quietly for a few minutes as in Ujjayi Stage 1, then follow the techniques given in Ujjayi Stage 2, and exhale
- Now start interrupted inhalation as described above.
- Hold the breath for a second or two.
- Now start interrupted exhalation, following the techniques given in 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 long as no strain is felt. Inhale, then rest in
Savasana
Stage 4
This stage is an introduction to interrupted in-breathing (puraka) in a sitting position. It is suitable for beginners.
Technique of Stage 4
- Sit in any comfortable position, following the techniques of Stage 5 Ujjayi. 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.
Stage 5
This stage is an introduction to interrupted out-breaths (rechaka) in a sitting position. It is suitable for beginners of normal health.
Technique of Stage 5
- Sit in any comfortable position, following the techniques in 1 to 7 of ujjayi, Stage V. Exhale without strain.
- Take a long, deep breath at one stretch, without any pauses. Fill the lungs to the brim.
- Now stand 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 strain is felt. Take two or three normal breaths, then lie in savasana.
- Effects: This practice brings a feeling of exhilaration and calmness.
Stage 6
This stage is a combination of Stages 5 and 5, done when sitting.
Technique of Stage 6
- Sit in any comfortable position, following the techniques given in ujjayi, Stage 5. Exhale without straining. Now start interrupted inhalation, following the technique of Stage 4 above.
- Hold the breath for two or three seconds. Grip the abdomen, then start interrupted exhalation, following the technique of Stage 5 above.
- This completes one cycle of viloma, Stage 6 Repeat for ten to fifteen minutes or for as long as no strain is felt. Take two or three breaths, then lie in S:avasana.
- Effects : This develops endurance and a sense of exhilaration.
Stage 7
Here internal retention (antara kumbhaka) is introduced, following an interrupted in-breath. It is for intermediate and more intensive individuals who have acquired some strength and stability in their practice.
Technique of Stage 7
- Sit in any comfortable position, following the techniques given in Ujjayi, Stage 5. Exhale deeply, without straining.
- Start interrupted inhalation, as described in Stage 4 above.
- Now hold the breath for ten to fifteen seconds. This is internal retention (anrara kumbhaka). 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 of Stage 7: This stage helps those suffering from low blood pressure. The lungs cells are aerated, elasticity is created in the lungs, and the art of deep breathing is learnt with precision, ease and comfort.
Stage 8
Here external retention (bahya kumbhaka) is introduced, followed by an
interrupted out-breath. It is for students who have acquired strength and stability in their practice.
Technique of Stage 8
- Sit for some time, following the techniques given in Paras 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 5 above.
- Hold the breath for five or six seconds before inhaling.
- This completes one cycle of Viloma, Stage 8. Repeat 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 rests the nerves and soothes the brain.
Stage 9
This stage combines Stages 7 and 8, including (a) interrupted in and out breaths, (b) internal and external retentions, and (c) the bandhas. It is only for advanced students who have practiced Yoga for many years.
Technique of Stage 9
- Sit in any comfortable position, following the techniques given in Paras1 to 7 of ujjayi Stage 5. Exhale until the lungs feel empty, without straining.
- Start interrupted inhalation as described in Para. 2 of Stage 4.
- Then hold the breath with mula bandha for ten to fifteen seconds or for
as long as you can. - Now start interrupted exhalation as described in Para. 3 o f Stage 5.
- When the lungs feel empty, hold the breath for five or six seconds. Perform uddiyana bandha as described 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.
Reflection
- Pranayama is a subtle, precious gift. Although difficult, it is attainable through practice.
- It is like playing a musical instrument with delicate fingers or painting a picture with a fine brush.
- Each, separate breath flows smoothly into the next, making an undulating pattern of rising inhalations and falling exhalations.
- The rhythm becomes part of the body and the mind savors its beauty.
- Through pranayama, energy is drawn from the external atmosphere; the individual mingles with the universal, with awareness.
Guided Practice
- Close the eyes, align the spine and relax the body. Breathe a few long, continuous breath cycles through the nose. Notice each wave of breath as it passes through the head, throat, and lungs.
- When ready, draw in a breath that fills one-third of your lungs. Pause for two seconds.
- Continue the inhale to fill another third of the lungs.
- Pause for two seconds.
- Take in one more inhale to fill the lungs.
- Pause for two seconds.
- Exhale in a slow, extended-release.
- This is one round of a viloma inhalation. (Note: You can inverse these instructions with a normal inhale and a series of partial exhales or combine the two.)
What research says about the benefits of Viloma Pranayama?
- Here are the results from the evidence of A Scientific review Literature search of a total of 1400 references.
- These references include the case studies and case series in English, Experimental papers.
- The inference from these studies indicate the positive health benefits and effects of yogic breathing.
- This proved that Pranayama / yogic breathing could be considered safe, when practiced under guidance of a trained teacher.
What are the contraindications and cautions?
Here are some contraindications and cautions for Viloma Pranayama:
- Do not practice if you have a severe backache, constipation, or diarrhea.
- If you feel out of breath or fatigued, finish the cycle you are on, take a few normal breaths, then resume your practice.
- Swallow your saliva only after a complete exhalation.
- Always stop before you reach your limit.
- Beginners should not practice more than 6 cycles.
The below listed are the contraindications of Viloma Pranayama
- Respiratory Conditions: People with severe respiratory conditions like asthma, chronic obstructive pulmonary disease (COPD), or any acute respiratory infections should avoid practicing Viloma Pranayama. Interrupting the breath may worsen their symptoms and lead to breathing difficulties.
- Cardiovascular Issues: Individuals with heart problems, high blood pressure, or a history of stroke should avoid Viloma Pranayama. The practice may cause undue stress on the cardiovascular system.
- Vertigo or Dizziness: People experiencing vertigo or frequent dizziness should not attempt Viloma Pranayama, as the breath interruptions may exacerbate these symptoms.
- Pregnancy: Pregnant women should avoid Viloma Pranayama, especially during the later stages of pregnancy, as it can affect blood flow and oxygen supply to the fetus.
- Epilepsy: Viloma Pranayama involves controlled breath retention, which may trigger seizures in individuals with epilepsy.
Remember that individual responses to pranayama practices may vary, and what works for one person may not be suitable for another. If you have any underlying health conditions or concerns, it is essential to consult with a qualified yoga instructor or healthcare professional before attempting Viloma Pranayama or any other pranayama techniques. They can provide personalized guidance and ensure that the practice is safe and suitable for your specific needs and conditions.
Remember to focus on maintaining a smooth and controlled breath throughout the practice. Avoid straining or forcing the breath, and always practice within your comfort level.
Viloma Pranayama can be practiced as a standalone technique or incorporated into a broader pranayama or yoga practice. It is beneficial for calming the mind, reducing anxiety, improving breath control, and enhancing overall respiratory function.
As with any pranayama practice, it’s essential to listen to your body, practice mindfully, and avoid any discomfort or strain. If you have any pre-existing medical conditions or concerns, it is advisable to consult with a qualified yoga instructor or healthcare professional before attempting Viloma Pranayama or any other breathing technique. They can provide guidance, address your specific needs, and ensure that the practice is safe and suitable for you.
Summary
- Viloma Pranayama is a breathing technique practiced in yoga.
- “Viloma” means “against the natural order” or “interrupted,” and “Pranayama” refers to the practice of controlling the breath or life force energy (prana).
- Viloma Pranayama involves deliberate pauses or interruptions in the breath pattern, allowing for conscious awareness and control of the breath.