Viloma pranayama Stage III

You listen to the audio file ‘Viloma pranayama Stage III’.

In ‘Viloma pranayama stage III’, the inhalation and exhalation are interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.

Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.

Swallow once to allow the tongue to rest in the mouth

Pull the chin in so you make a chin lock without collapsing in the chest

Relax the fascial muscles

Take a normal inhalation followed by a normal exhalation

When you inhale, feel the expansion of the chest upwards and outwards

When you exhale feel how the body melt into the yoga mat without collapsing in the chest

So a normal inhalation followed by a normal exhalation

One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles

Now ‘Viloma pranayama stage III´ starts

Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds

Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied

During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain

After each exhalation relax the head, the chest and diaphragm before starting a new inhalation

Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds

Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied

Repeat the cycle of a deep, interrupted inhalation followed by a deep, interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep, interrupted inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage III´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage III´ on your own 6 or more times – then return to normal inhalations and exhalations.

When you have completed ‘Viloma pranayama Stage III´, roll the body to the right side, open your eyes and come slowly up

I wish you a wonderful day with a relaxed mind and body.

Viloma pranayama Stage II

You listen to the audio file ‘Viloma pranayama Stage II’.

In ‘Viloma pranayama stage II’, the inhalation is deep and the exhalation is interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.

Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.

Swallow once to allow the tongue to rest in the mouth

Pull the chin in so you make a chin lock without collapsing in the chest

Relax the fascial muscles

Take a normal inhalation followed by a normal exhalation.

When you inhale, feel the expansion of the chest upwards and outwards

When you exhale feel how the body melt into the yoga mat without collapsing in the chest

So a normal inhalation followed by a normal exhalation

One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles

Now ‘Viloma pranayama stage II´ starts

Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones

Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied

During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain

After each exhalation relax the head, the chest and diaphragm before starting a new inhalation

Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones

Exhale slowly down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied

Repeat the cycle of a slow, deep inhalations followed by a slow, deep interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage II´ stay quiet and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage II´ on your own 6 or more times – then return to normal inhalations and exhalations.

When you have completed ‘Viloma pranayama Stage II´, you can either continue with villoma pranayama stage III or roll the body to the right side, open your eyes and come slowly up

I wish you a wonderful day with a relaxed mind and body.

Viloma pranayama Stage I

You listen to the audio file ‘Viloma pranayama Stage I’.

In ‘Viloma pranayama stage I’, the inhalation is interrupted and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.

Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.

Swallow once to allow the tongue to rest in the mouth

Pull the chin in so you make a chin lock without collapsing in the chest

Relax the fascial muscles

Take a normal inhalation followed by a normal exhalation.

When you inhale, feel the expansion of the chest upwards and outwards

When you exhale feel how the body melt into the yoga mat without collapsing in the chest

So a normal inhalation followed by a normal exhalation

One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles

Now ‘Viloma pranayama stage I´ starts

Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds

Exhale slowly and deeply until the lungs are emptied

During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain

After each exhalation relax the head, the chest and diaphragm before starting a new inhalation

Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds

Exhale slowly and deeply until the lungs are emptied

Repeat the cycle of a slow, deep and interrupted inhalation followed by a slow, deep exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in ujjayi pranayama I before you continue with a deep, interrupted inhalation followed by a deep exhalation. When you do ‘Viloma pranayama stage I´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage I´ on your own 6 or more times – then return to normal inhalations and exhalations.

When you have completed ‘Viloma pranayama Stage I´, you can either continue with ‘Viloma pranayama stage II´ or roll the body to the right side, open your eyes and come slowly up

I wish you a wonderful day with a relaxed mind and body.