Page 16 - 300 Hour YTT Manual Unit 2

viloma

Vi means against, and loma means air. Viloma means against the natural
flow.

Viloma is an interrupted breathing technique where you pause briefly

during your breath. This pranayama gently introduces the concept of
expanding the length of the breath and lung capacity.

There are three variations of this pranayama.

Interrupted inhalation Interrupted exhalation

Interrupted inhalation & exhalation

Benefits:
Improves ability to control the breath and helps you cool down,

relieve tension, and anxiety.

How to practice:

Inhale to fill one third of the lungs, then pause and retain breath for
a moment.

Inhale to fill two thirds, then pause.

Inhale to fill the lungs completely, then exhale a smooth, steady,
deep breath out.

Variations: You can work with the same technique on the out breath and

keep the inhale smooth, or you can use the technique on both the inhale
and the exhale.

It can be nice to target a different ‘area’ of your lungs after each pause or
interruption. Keep your breathing relaxed and soft. Try to avoid ‘grasping’

for breath focusing on keeping the quality of the breath gentle.

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