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After Anulom Vilom, this technique should be learnt next.

This technique combats the imbalance of phlegm or mucus (the Kapha Dosha) in the throat by producing invigorating heat in that region. It also helps with tonsillitis, weak digestion, the eradication of intestinal worms, neurological tremors, and dropsy.

In this technique, the breath passes in and out of the nostrils, but the mouth remains closed. As the breath passes the throat, the throat must be contracted slightly; thus, a sound is created within the throat. This sound is audible internally, barely so externally. The sound, if amplified externally, would be that of a strong gust of wind. To understand this sound further, it is similar to the sound made by a person very lightly snoring, but with the mouth closed completely. It is also similar to making the sound “Ha,” but again, with the mouth shut.

To locate the muscle used to contract the throat, think of the muscle used to clear the throat, or cough; it is the same muscle. The partial closing of the throat helps to elongate the breaths by giving the air a smaller passage to pass through. This extension of the respiration process is intended to prepare the Pranayama practitioner for breath retention. This stretching of the breath could be described as “retention in process.”

When practising this technique, the exhalation time must always double the inhalation time.

The muscles of the abdomen must be kept slightly contracted during the movement of inhalation. Breath should be drawn into the lungs fully instead.



METHODS:

 

 

BEGINNERS

 

 


1.Firstly, just practise making the sound, being carefully not to make any external sounds, or keep the mouth open.

2.Take ten breaths of equal length, with the correct sound, whilst keeping the abdomen slightly contracted.

 

 

INTERMEDIATE

 

 


1.Take ten breaths, with the correct sound, whilst keeping the abdomen slightly contracted; and with the exhalation twice the length of the inhalation.

 

 

ADVANCED

 

 


1.Take 10 breaths, with the correct sound, whilst keeping the abdomen slightly contracted; and with the exhalation twice the length of the inhalation. This time, as you exhale, take the thumb of the right hand and close the right nostril as you exhale through the left nostril only.

Repeat the above, 20 times.