Viloma Prāṇāyāma
Pause the inhale, sip, sip, sip; then pour the exhale out the same way; a gentle ladder that lengthens the breath without force.
How to practise
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Lie or sit comfortably; breathe normally once.
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Inhale in three sips, a short draw, a pause, another, a pause; filling gradually to the top.
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Exhale in one smooth, slow release.
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For the second stage, inhale in one smooth draw, then exhale in three unhurried pours.
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5–6 rounds of each stage.
Benefits
- Extends lung capacity gradually, without the strain of direct stretching
- Trains fine control and patience in the breath
- Calming and focusing; useful before meditation
- Accessible to beginners and safe for most recovering bodies
Contraindications & cautions
- Respiratory infection or severe asthma, wait or keep pauses minimal
- If any pause creates air hunger or anxiety, return to continuous breathing
- Pregnancy, practise the gentle, hold-free version only
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Vi-loma means “against the hair”, against the grain of the ordinary breath. Where forceful systems demand length immediately, this one builds it the way one carries water up a stair: in easy, spill-proof steps. It is Desikachar’s kind of practice, engineered for the actual human arriving at it.
Sources & further reading
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati (the interrupted breath as preparatory prāṇāyāma)
- The Heart of Yoga , T. K. V. Desikachar