Anuloma Viloma-Psychic Nadi Shodhana

First take up a comfortable upright seated posture. If Padmasana or easy pose is not open to you, Vajarsana is a suitable option. It encourages the spine to stay upright and the pelvis to sit in neutral. Vajrasana can be adapted to meet most needs with a little modifying.


If the quadriceps (thighs) are tight it can lead to knee pain. If so then sit on a block or blocks so the Quads can relax. The knees will straddle the blocks with the shins folded back at the knees. There then may be some tightness in the ankles, if so, roll up a soft blanket and place it between the ankles and the floor. This will reduce the stretch for the ankles so they can relax.

Anuloma Viloma


Anuloma viloma is the practice of alternate nostril breathing that focuses directly on the third eye.

Although Anuloma viloma is a practice in its own right, it’s also a great alternative for blocked nostrils if practicing Nadi Shodhana.

Sit quietly with the awareness at the tip of the nose for a few minutes.


Begin to visualise the breath rising and falling in just the left nostril. Act as if you can feel the breath in the nostril, even if you don’t think you can. With practice you will feel the breath in the right nostril only.      

Next let the breath come back to both nostrils for a few minutes, then repeat with the right nostril.


Now begin the alternate breath practice. Start by inhaling through the left nostril and exhaling through the right, then inhale right, and exhale left. This is one complete round.

Continue practicing for several minutes. Focus on the flow of the breath as it rises and falls up to and away from the eyebrow centre. Keep the breath even by counting the breaths as in Sama vritti.


Now count four complete rounds and after four repetitions, take one round through both nostrils.


  • Inhale left
  • Exhale right
  • Inhale right
  • Exhale left

Repeat four times  

  • Then one round of double nostril breathing
  • Now repeat four rounds of alternate nostril breathing with one round of both nostrils every fourth round.


Counting the breath ratios as above keeps the awareness from being consumed within the third eye.

The third eye is the centre for inner visions, visualisation and inner sight. Tantric yoga tells us it is easy to get lost in this inner world, and the counting ratio prevents this happening.

However, with practice can come complacency. It is possible to count and breath, while daydreaming anyway.


Counting back from 100

The practice that prevents the mind wandering is counting back from 108.

  • Starting at 100 count backwards repeating the ratio of four to one

             as above all the back to one.

Martin Thompson


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