'Vi' means against, Loma means hair, viloma means against the natural flow. In Viloma pranayama the inhalations and exhalations are interrupted with brief pauses.
Instructions
Find a comfortable seated position. Gently exhale all of the air from the lungs.
Hold the nose with the thumb and one finger. See how to clasp.
Stage 1
Inhale through both nostrils without restricting the intake in any way. On the exhalation stop when the air when it is half way out. Hold the breath for about 4 seconds before continuing to exhale all of the air out of the lungs.
Finding the half way point can be challenging and takes some time and inner analysis. Enjoy these early stages of pranayama and always practice fine tuning the lower Stage instructions.
When exhaling control the air as it leaves the lungs through the nostrils. Make the outflow of air even on both sides.
Begin to also control the intake of air through the nostrils so that it is even. (This can be quite hard if one nostril is completely blocked. If this is the case just allow the intake of air to flow in as well as possible without obstruction.)
After this is mastered work up to 2 pauses during exhalation. Practice this for a while before increasing the amount of pauses further.
There can be many pauses after exhalation. The exhalation can be done with continuous short fast pauses. This causes a completely different type of energy but does not provide the same insight to different parts of the breath.
Stage 2
Inhale and halfway fill the lungs then pause for a few seconds before continuing to breathe. Spend time finding the point where the lungs are half full. To do this count on an uninterrupted inhalation. Interrupt half way through the count.
Exhale out of both nostrils evenly. If one nostril is naturally blocked a little try closing the other partially so that they both release the same amount of air at the same time.
After finding a good breathing rhythm and training it for some time introduce 2 pauses during inhalation. Practice this for a while before increasing the amount of pauses further to 3 or 4 pauses during inhalation.
Stage 3
On the inhalations breath normally.
Pause after inhalation (antara kumbhaka).
On the exhalations pause up to 4 times each time for 2 or 3 seconds.
It is also good practice to reduce the pause for the first few breaths and slowly fine tune the pauses a little longer when there is less internal conflict.
Stage 4
Pause up to 4 times during inhalation.
Pause at the top of the breath (antara kumbhaka).
Exhale without interruption.
Stage 5
Pause up to 4 times during inhalation.
Pause at the top of the breath (antara kumbhaka).
On the exhalations pause up to 4 times each time for 2 or 3 seconds.
Stage 6
On the inhalations breathe without interruption.
On the exhalations pause up to 4 times each time for 2 or 3 seconds.
Introduce a pause at the bottom of the breath (bahya kumbhaka).
Stage 7
On the inhalations breathe with interruptions pausing up to 4 times each time for 2 or 3 seconds.
On the exhalations breathe smoothly and without interruptions.
Pause at the bottom of the breath (bahya kumbhaka).
Hold as long a possible without having a negative effect on the next breath. Most of the time the breath is held for too long be sensible and gradually increase the duration's so that comfortable practice takes place without struggle.
Stage 8
On the inhalations breathe with interruptions pausing up to 4 times each time for 2 or 3 seconds.
On the exhalations pause up to 4 times each time for 2 or 3 seconds.
Pause at the bottom of the breath (bahya kumbhaka).
Hold as long a possible without having a negative effect on the next breath. Most of the time the breath is held for too long be sensible and gradually increase the duration's so that comfortable practice takes place without struggle.
Stage 9
On the inhalations breathe without interruption.
Hold at the top the inhalation (antara kumbhaka). Hold as long a possible without having a negative effect on the next part of the breath.
On the exhalations pause up to 4 times each time for 2 or 3 seconds.
Pause at the bottom of the breath (bahya kumbhaka). Hold as long a possible without having a negative effect on the next inhalation.
Stage 10
On the inhalations breathe with interruptions pausing up to 4 times each time for 2 or 3 seconds.
Hold at the top the inhalation (antara kumbhaka). Hold as long a possible without having a negative effect on the next part of the breath.
On the exhalations breathe smoothly and without interruptions.
Pause at the bottom of the breath (bahya kumbhaka). Hold as long a possible without having a negative effect on the next inhalation.
Stage 11
On the inhalations breathe with interruptions pausing up to 4 times each time for 2 or 3 seconds.
Hold at the top the inhalation (antara kumbhaka). Hold as long a possible without having a negative effect on the next part of the breath.
On the exhalations pause up to 4 times each time for 2 or 3 seconds.
Pause at the bottom of the breath (bahya kumbhaka). Hold as long a possible without having a negative effect on the next inhalation.
It is also good practice to reduce the pause for the first few breaths and slowly fine tune the pauses a little longer when there is less internal conflict and a comfortable breathing rhythm.
Tips
Reduce the amount of pauses if at any time the heart feels strain, mind feels starved of oxygen or nerves feel out of balance. If this is not enough break the breathing pattern take a few normal breaths or a few Bhramari Breaths so that the nerves can calm and control over breath can once again be found.
