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Viloma Two - Pranayama and Relaxation

In this pranayama, the exhalation is separated into three parts.

1. Begin with 3 smooth breaths
2. On the 3rd exhalation, lift the breath up through the rib cage to the top of the sternum, using a soft ujjayi.
3. Release the breath from the collarbones to the middle of the rib cage.
4. Then release the breath to the bottom of the rib cage at the diaphragm.
5. Allow the breath to settle gently at or below the navel.
6. Inhale and start the 3 smooth breath cycle again.

The same rule applies here as it did in Viloma One. Do not force the number of cycles, and do only what is appropriate for you.

Viloma One - Pranayama and Relaxation

This pranayama consists of a three-part breath on the inhalation and a smooth ujjyai breath on the exhalation. Its basic purpose is to raise awareness of the breathing apparatus and the control that is possible. The inhalation is separated into three
parts.

1. Begin with 3 smooth breaths
2. On the third exhalation of the smooth breath, begin the inhalation from the navel and bring it to the edge of the rib cage at the diaphragm. Pause. Observe that the diaphragm is soft.
3. Then lift the breath to the middle of the rib cage, encouraging the ribs to move outward. Pause.
4. Lift the breath to the collarbones or sternum, raising the sides of the chest and releasing the eyes down toward the heart.
5. Then release the breath in a long smooth ujjayi descending to the area below the navel.
6. The next inhalation then begins the 3 smooth breath cycle. Because of the energy used in this pranayama, do only what is appropriate for you. Do not force the number of repetitions.

The classic instruction for this discipline is to retain the breath at each portion of the inhalation. That does not apply here, as breath retention at this stage of the practice is not recommended.
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