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''''' | '''''Anuloma Pranayama''''' ({{Lang-sa|अनुलोम प्राणायाम}}) is one of several [[Pranayama]] or breath exercises used in the practice of [[Hatha yoga]]. | ||
''Anu'' roughly translates as with and ''Loma'' means hair implying "with the grain" or "natural". It is the opposite of Viloma Prāṇāyāma (विलोम प्राणायाम) which means against the grain. | ''Anu'' roughly translates as with and ''Loma'' means hair implying "with the grain" or "natural". It is the opposite of Viloma Prāṇāyāma ({{Lang-sa|विलोम प्राणायाम}}) which means against the grain. | ||
Similar to the practice of '''''Nadi Shodhana''''' (commonly called '''alternate nostril breathing''' and known in some circles as '''''Anuloma Viloma''''') | Similar to the practice of '''''Nadi Shodhana''''' (commonly called '''alternate nostril breathing''' and known in some circles as '''''Anuloma Viloma''''') is the practice of inhaling through both nostrils together and exhaling each breath alternately between the left and right nostrils. The thumb of the right hand is used to manipulate the right nostril, while the pinky and ring finger are used to control the left nostril. | ||
Inverted Anuloma breath is called ''Pratiloma'' and involves inhaling through alternating nostrils and exhaling through both together. The practice of a ''kumbhaka'' or retention is encouraged as students advance at the practice; first at the end of the inhale and eventually the end of the exhale. | Inverted Anuloma breath is called ''Pratiloma'' and involves inhaling through alternating nostrils and exhaling through both together. The practice of a ''kumbhaka'' or retention is encouraged as students advance at the practice; first at the end of the inhale and eventually the end of the exhale. | ||
When practiced as ''Saṃa Vṛtti'' the inhalation, retention and exhalation are all of equal duration. More advanced students may employ ''Viṣaṃa Vṛtti'' or uneven breath, using ratios such as 1:4:2 (one beat inhale, four beat retention, and a two beat exhale). According to many traditions this is not recommended for beginners or anyone practicing without the guidance of an experienced teacher.<ref name=renamed_from_1_on_20140401012151>{{cite book |last=Iyengar |first=B.K.S. |authorlink=B. K. S. Iyengar |title=[[Light on Yoga]] |pages=455–457}}</ref> | When practiced as ''Saṃa Vṛtti'' the inhalation, retention and exhalation are all of equal duration. More advanced students may employ ''Viṣaṃa Vṛtti'' or uneven breath, using ratios such as 1:4:2 (one beat inhale, four beat retention, and a two beat exhale). According to many traditions this is not recommended for beginners or anyone practicing without the guidance of an experienced teacher.<ref name=renamed_from_1_on_20140401012151>{{cite book |last=Iyengar |first=B.K.S. |authorlink=B. K. S. Iyengar |title=[[Light on Yoga]] |pages=455–457}}</ref> | ||
::yathā siṃho ghajo vyāghro bhavedvaśyaḥ śanaiḥ śanaiḥ | | ::yathā siṃho ghajo vyāghro bhavedvaśyaḥ śanaiḥ śanaiḥ | | ||
::tathaiva sevito vāyuranyathā hanti sādhakam || 15 || | ::tathaiva sevito vāyuranyathā hanti sādhakam || 15 || | ||
::Just as lions, elephants and tigers are controlled by and by, so the breath is controlled by slow degrees, <br/>otherwise (i.e., by being hasty or using too much force) it kills the practiser himself. | ::Just as lions, elephants and tigers are controlled by and by, so the breath is controlled by slow degrees, <br/>otherwise (i.e., by being hasty or using too much force) it kills the practiser himself. | ||