Viloma Pranayama – 17 Wonderful Benefits and Contraindications

What is Viloma Pranayama

This pranayama is practiced in three stages and each stage can take 3–4 weeks to perfect.

Each stage is more subtle than the preceding one, and requires a greater level of awareness.

Here is the video to help you understand the step by step technique to do this Viloma Pranayama Breathing Exercise

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.

Benefits of Viloma Pranayama

  1. Brings lightness to the body
  2. Regulates blood pressure
  3. This pranayama is useful to cool down after an active yoga class
  4. Relieves symptoms of colds, coughs, and tonsillitis
  5. Helps treat menorrhagia and metrorrhagia
  6. Reduces mood swings and Premenstrual Syndrome (PMS) related headaches
  7. Helps treat the symptoms of menopause
  8. Improves control of your breath and movement of air within your body
  9. This pranayama is the most helpful in erasing the negative thinking pattern.
  10. Relieves anxiety
  11. Enhances the lung capacity and oxygenation throughout the body.
  12. Viloma Pranayama helps in overcoming the tough negative emotions such as forgetfulness, agitation, anger and frustration
  13. Reduces eye strain and headaches
  14. The beautiful benefits of this pranayama are efficient decision making ability, focus, patience, concentration, , Increased inventiveness
  15. Reduces mood swings and Premenstrual Syndrome (PMS) related headaches
  16. Effectively balances the three doshas of the body – Vata, Kapha and Pitta
  17. Increases the serenity to the mind

How to do Viloma Pranayama

Here are the step wise instructions on How to do Viloma Pranayama

Step 1

  • Sit in a comfortable position. You may also lie down
  • Imagine In your mind. divide the lungs into three parts. Inhale about one third of your lung capacity, mentally directing the air to fill the bottom third of the lungs
  • You will then notice that your abdomen will lift as you will fill up from the lowest ribs to a third of the way up the ribcage.
  • Pause for two or three seconds.

Step 2

  • Now, inhale to fill the middle third of the lungs.
  • As you do this, mentally direct the air to the middle section of the chest, including into the side ribs and back of the torso.
  • Your breastbone will start to lift.
  • Pause here for a couple of seconds.

Contraindications and Cautions

  • 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.


Viloma Pranayama


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