Anuloma -viloma pranayama

This is also known as Nadishuddhi pranayama. Sit in any comfortable meditative pose,
keeping your head,neck and spine erect. Rest your left hand on your left knee. Close your
right nostril by pressing the tip of your right thumb against it. Breathe out slowly through
the left nostril. Inhale slowly and deeply through the left nostril, keeping the right nostril
closed. Close your left nostril with the little finger and ring finger of your right hand and
exhale through the right nostril.
Then inhale through the right nostril, keeping the left
nostril closed and, lastly, exhale through the left nostril, keeping the right nostril closed.
This completes one round ofanuloma-viloma. Repeat the entire process. Inhaling and
exhaling should be done very slowly, without making any sound.
This pranayama is a process of purification. It strengthens the lungs and calms the
nerves. It helps cure cough and cold, insomnia, chronic headache and asthama.