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Step 1
Practice viloma sitting upright or lying flat. If you chose to sit, sit in a comfortable, cross-legged position with the knees bent, legs crossed at mid-calf. If you have low back issues or are a beginner, sit in an upright chair or on the floor with a folded blanket under the hips and your back supported against the wall. If you are lying flat, you will not practice any bandhas.
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Step 2
Start the breathing exercise by taking a soft inhalation and pausing at the top and then slowly exhaling completely. Do this three more times. If you have any dizziness or feel light-headed, simply rest. This is a preparation for viloma, and you should not go further until you can do this preparation breathing exercise easily without any physical discomfort.
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Step 3
If you are sitting upright, you will add two bandhas, or "locks," in the body: jalandara (chin lock) and mula bandha (root lock). First, inhale and lift the chest and draw the shoulders down the back away from the ears. Lower the chin slightly towards the chest--think of lifting both ears up and back. Doing this will keep a lift in the sternum to not collapse the chest or overdo the chin lock. For mula bandha, inhale and lift the pelvic floor, maintaining that lifting action. You will know you have it if you feel a small "tug" in the pelvic floor. Practice doing the chin lock and release it completely. Practice the root lock and also release it.
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Step 4
Next, working only with the breath in an easy, non-aggressive manner, inhale through the nose with the mouth closed to a count of three, pause for three counts, and inhale for another count of three. Continue this until your lungs are full. Hold the breath for five seconds and exhale for three counts, pause, and repeat until your lungs are empty of breath. At any time, if you feel you are working beyond your capacity, stop and resume normal breathing.
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Step 5
Now, add the chin lock and root lock for the complete viloma. Inhale and activate the chin lock. Continue to inhale on the count of three, pause, and inhale for another count of three until your lungs are full. Activate root lock by gently lifting the pelvic floor. Hold your breath for five seconds. Exhale for a count of three, pause, and exhale for another count of three. Continue this until your lungs are empty. Take several normal breath cycles and release both the chin and root locks. Rest by lying flat on your back for at least 10 minutes with your eyes closed. To exit, roll off to the right side and sit up.
