Anulom Vilom (Alternate Nostril Breathing) — Guided Practice

**Preparation:** - Sit comfortably in Sukhasana (cross-legged) or on a chair with feet flat - Spine erect, shoulders relaxed, eyes closed - Rest left hand on left knee in Gyan Mudra (tip of thumb touching tip of index finger) - Bring right hand to face: fold index and middle fingers toward palm (Vishnu Mudra) **Practice (15 minutes):** 1. Close right nostril with right thumb 2. Inhale slowly through left nostril — count to 4 3. Close left nostril with ring finger (both closed momentarily) 4. Open right nostril, exhale slowly — count to 4 5. Inhale through right nostril — count to 4 6. Close right nostril with thumb 7. Open left nostril, exhale slowly — count to 4 8. This completes ONE cycle **Timing:** - Beginners: 4:4 ratio (inhale 4, exhale 4) for 5 minutes - Intermediate: 4:8 ratio for 10 minutes - Advanced: 4:16:8 ratio (with retention) for 15 minutes **Closing:** After final exhale through left nostril, release the hand mudra. Keep eyes closed. Observe the stillness for 1-2 minutes.