24- Viloma Pranayama as taught by Matthew Sweeney

This evening I decided that a pranayama practice was needed. So I pulled out Matthew Sweeney's superb instructional book again and read about Viloma Pranayama. As I read I performed the breathing exercise according to his instruction's below.

Here we go. Feel free to follow along and give it a go.

Loma means hair and vi means against, so this breathing practice means to go against the grain. It is natural that the exhalation is longer than the inhalation, so in this case you will begin to lengthen the inhalation against natural tension. Start by sitting comfortably in an upright position with your hands resting on your knees. Tucking you chin slightly towards your chest without collapsing the back of your neck. Extend the crown of your head towards the ceiling. Relax your face and in particular release any tension around the eyes and jaw. Maintain a soft ujjayi breath.

-Exhale slowly and completely.
-Inhale for 2 seconds. Pause and softly hold the breath (without locking the throat) for 2 seconds.
-Inhale a little more for 2 seconds. Again pause the breath gently for 2 seconds.
-Continue for a total of 4 inhalations and 4 pauses. Do not breathe out completely until after the last pause.
-Exhale smoothly and continuously for a steady count of 4 (with 2 seconds per count). Repeat the inhalations and pauses again for the count of 4.
- Inhale and pause;inhale and pause,etc, followed by a long smooth exhalation.
- On the 3rd round increase the number of inhalations and pauses to 5. Repeat this once.
-On the 5th round increase the number of inhalations and pauses to 6. Repeat this once.

***The length of the inhalation and the length of the pauses should be the same.***

If at any time you fell there is too much pressure, or that you are forced to lock the body in some way, desist. Try to work your way towards a count of 8, 9, or 10. Then slowly come back down the scale, still pausing on the inhalation followed by a smooth exhalation. That is , if you are at a count of 10, come down to 9, then 8,etc..doing only one round of each until the breath is completely back to normal.

Initially this pranayama should be learnt without the full jalandhara kumbhaka, or throat lock. The correct term for these pauses between breaths is sthamba rather than kumbhaka. The aim is to pause rather than lock. The intention is not to learn how to hold the breath, but to balance the inhalation and exhalation, and to observe the natural tension b/t them.

Namaste.
May your breath be full.