ANULOMA VILOMA AND KAPALABHATI
You can read more about the Yoga Instructor Course on the course website:
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Course registration:
📞 Phone: +380984777777
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Yoga Alliance website:
yogaalliance.com.ua
Classical Breathing Practices in the System of Professional Yoga Instructor Training
In classical Hatha Yoga, breathing is not regarded as an auxiliary element of practice, but as a central tool for managing prana, the state of the nervous system, and the quality of consciousness.
Pranayama serves as the connecting link between the physical practice of asanas and the higher limbs of yoga — dharana and dhyana.
In the professional training of a yoga instructor, it is especially important not merely to perform breathing techniques, but to deeply understand:
•the mechanisms of their effects;
•indications and contraindications;
•the differences between practices that are similar in form but different in essence;
•methods of safe and correct transmission of techniques to students with different levels of preparation.
Below, two fundamental techniques of classical pranayama are examined — Anuloma Viloma and Kapalabhati.
ANULOMA VILOMA
Balancing the Nervous System and Preparing for Meditation
The term “Anuloma Viloma” is translated as “up and down,” “alternating,” or “successive.”
The essence of the practice lies in alternate breathing through the right and left nostrils, which has a profound effect on the energetic and psycho-emotional systems of a person.
Purpose and Significance of the Practice
In the yogic tradition, it is believed that the human body contains 72,000 energy channels (nadis).
Anuloma Viloma gently cleanses these channels, harmonizes the flow of prana, and stabilizes the activity of the mind.
For a yoga instructor, this technique is of particular value because it:
•is suitable for most practitioners;
•can be used at any stage of a class;
•has no contraindications;
•effectively prepares consciousness for meditative practice.
Technique of Execution
1.Assume a stable seated position (Sukhasana, Siddhasana, Padmasana).
2.Place the left hand in Jnana Mudra on the left knee.
3.Form Nasikagra Mudra with the right hand:
•the index and middle fingers are placed at the eyebrow center (Ajna Chakra);
•the thumb closes the right nostril;
•the ring finger gently presses the left nostril;
•the little finger does not participate.
4.Inhale through the left nostril.
5.Then close the left nostril and exhale through the right.
6.Next, inhale through the right nostril and exhale through the left — this constitutes one complete cycle.
The inhalation and exhalation are of equal duration.
Breathing is slow, silent, and without breath retention.
The elbow of the right arm is relaxed, and the shoulders do not lift.
A distinctive feature of Anuloma Viloma is the absence of breath retention, which differentiates it from the Nadi Shodhana technique.
Concentration of Attention
Attention is directed to:
•the sensation of coolness in the nostrils during inhalation;
•the sensation of warmth during exhalation;
•the smoothness and continuity of the breathing flow.
Benefits of the Practice
•calming of the nervous system;
•reduction of psycho-emotional tension;
•improvement of sleep quality;
•development of concentration and mental stability;
•preparation for meditative states of consciousness.
⸻
KAPALABHATI
Cleansing and Activation of the Functions of Mind and Body
The term “Kapalabhati” consists of two words:
“kapala” — the forehead, the front part of the brain;
“bhati” — bellows used to create a directed flow of air.
Translated, Kapalabhati means “blowing the frontal part of the brain” or “the pure radiance of the mind.”
Despite the fact that Kapalabhati belongs to pranayama techniques, in the treatise “Hatha Yoga Pradipika” it is described as a shatkarma, as it produces a pronounced cleansing and awakening effect.
Purpose of the Practice
•cleansing and activation of the frontal areas of the brain;
•massage and stimulation of the abdominal organs;
•improvement of respiratory system function;
•enhancement of mental clarity and alertness.
Technique of Execution
1.Assume a stable seated position.
2.Place the palms in Chin or Jnana Mudra on the knees.
3.Completely relax the body, face, and shoulders.
The basic principle of execution:
•exhalation is performed actively through a sharp contraction of the abdominal muscles;
•inhalation occurs passively, without effort.
During exhalation, the abdomen moves upward and inward.
Inhalations are not controlled and occur automatically.
After the first cycle, the following is performed:
•a deep inhalation;
•a complete exhalation;
•Bahiranga Maha Bandha (external breath retention after exhalation).
After the second cycle, the following is performed:
•Antaranga Maha Bandha (internal breath retention after inhalation);
•observation of a state of clarity and inner calm.
Throughout the entire practice, overexertion is completely excluded.
Concentration of Attention
Attention is directed to:
•chidakasha — the dark inner space perceived in front of closed eyes;
•the sensation of cleansing and “radiance” in the frontal region of the brain.
Benefits of the Practice
•activation of the liver, spleen, and pancreas;
•improvement of digestion and metabolic processes;
•cleansing of the respiratory tract and nasal sinuses;
•oxygenation of the body and brain;
•increase in energy levels and clarity of thinking.
Contraindications
•pregnancy and menstruation;
•abdominal surgery (3–6 months);
•epilepsy and serious brain disorders;
•increased intracranial pressure;
•arterial hypertension and conditions with a high risk of thromboembolism.
The Role of Pranayama in Professional Yoga Instructor Training
In the system of yoga instructor education, pranayama forms a deep understanding of subtle processes occurring in the human body and consciousness.
It is precisely the work with breathing that distinguishes a professional instructor from a regular practitioner.
Pranayama:
•prepares the body and mind for meditation;
•develops the skill of conscious state regulation;
•forms the foundation for safe and competent teaching.
Teacher Training and Certification
The Ukrainian Yoga Alliance is the largest non-profit organization responsible for establishing and maintaining yoga teaching standards in Ukraine.
The main areas of activity of the Alliance include:
•uniting the professional yoga community;
•developing and approving qualification requirements;
•official certification of yoga instructors;
•maintaining the Unified Register of Certified Teachers.
The Ukrainian Yoga Alliance is the largest non-profit organization that establishes and maintains yoga teaching standards in Ukraine.
The main areas of activity of the Alliance include:
•uniting the professional yoga community,
•developing and approving qualification requirements,
•official certification of yoga instructors,
•maintaining the Unified Register of Certified Yoga Teachers.
Training Format and Examination
Within online yoga instructor training courses, students of the Yoga Alliance School undergo mandatory practical and theoretical assessment.
Passing Surya Namaskar is part of the examination process.
A video of the exam, conducted within online courses, is available via the link — click to watch.
You can watch a full video overview of the online course by the Head of the Yoga Alliance, Vladimir Bondarenko, on our YouTube channel by following the link.
Training Locations and Tuition Fees
Branches of the Yoga Alliance School have resumed operations in the following cities:
• Kyiv
• Kharkiv
• Dnipro
• Odesa
• Lviv
• Klaipėda (Lithuania)
• Bansko (Bulgaria)
• Athens (Greece)
• Prague (Czech Republic)
• Torrevieja (Spain)
• Vienna (Austria)
• Cascais (Portugal)
These branches offer continuously running offline yoga instructor training courses led by senior instructors of the Alliance.
Tuition fees:
•online course — 15,500 UAH
•offline course — 17,500 UAH
Since August 2022, instructors who successfully pass examinations with distinction receive the right to train future yoga instructors on behalf of the Yoga Alliance and conduct teacher training courses jointly with the Organization.
Such instructors receive the status of Senior Instructor of the Yoga Alliance and earn 50% of the course fee for each student.
For full details, contact us via Viber / Telegram / WhatsApp:
+380984777777
Training Results
After completing the one-month course and successfully passing the exams, you will:
•receive two international Yoga Alliance certificates registered with the Ministry of Justice of Ukraine;
•obtain the right to teach yoga in more than 100 countries worldwide;
•master a well-structured class format including kriyas, pranayama, and meditation;
•receive lifetime access to video lessons, an application for learning posture names, and 12 balanced printed lesson plans for the first year of teaching;
•receive the “Gold Standard” methodological guide — a detailed manual on asanas, chakras, mudras, bandhas, and key techniques of classical yoga.
Additional Materials
Contacts and Registration
You can read more about the Yoga Instructor Course on the course website:
Course registration:
📞 Phone: +380984777777
(Viber / Telegram / WhatsApp)
Yoga Alliance website:
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