Viloma Pranayama for Clarity and Energy!




Viloma Pranayama is a wonderful breathing exercise and is done by interrupting the continuous flow of breath by several pauses. For example, if our inhale typically lasts 10 seconds, we would inhale for two seconds, pause for two seconds, inhale for another two seconds, pause for two, and repeat this process until the lungs are completely full. The duration of the inhale would then be prolonged to about twenty seconds. The same process is repeated for the exhale. This process may be done sitting with the back erect or lying down. The Viloma Pranayama technique is given in two stages.

First Stage:

Drop the chin gently into the throat in Jalandara Bandha and place the hands in Jnana Mudra, the mudra of intellect or knowledge (extend the arms so that they rest on the knees, palms up. Extend all fingers and then connect the index finger and thumb together to form a circle.) Inhale deeply and exhale completely, as in Ujjayi Breathing, then interrupt the inhalation every two seconds until the lungs are completely filled. Hold the breath for five seconds. Exhale as in Ujjayi Breathing, allowing the breath to escape slowly while slightly tightening the throat (glottis), hearing a hissing or whispering sound with the controlled escape of the breath. This is one cycle of the first stage. Repeat five to ten cycles of this stage.

Rest for a minute between the first and second stages.

Second Stage:

Inhale completely, as in Ujjayi breathing. Hold the breath for five seconds. Interrupt the exhalation every two seconds until the lungs are empty. Retain the exhale for five seconds. Inhale, as in Ujjayi breathing. This is one cycle of the second stage. Repeat five to ten cycles of this stage.

When through, rest, lying down in Savasana for a few minutes to absorb the practice and allow the body to recharge, feeling renewed energy and clarity of mind.


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