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Classic version

In Anuloma Viloma you adopt the Vishnu Mudra with your right hand to close your nostrils.  Tuck the Jupiter (Index ) and Saturn (middle) fingers in to your palm and raise the hand to the nose.  Place the thumb by your right nostril and your Sun (ring) and Mercury (little) fingers by your left. 

One round of Anuloma Viloma

1. Breathe in through the left nostril, closing the right with the thumb, to the count of four.   Saa Taa Naa Maa.
2. Hold the breath, closing both nostrils, to the count of sixteen.     Saa Taa Naa Maa,     Saa Taa Naa Maa,            Saa Taa Naa Maa,      Saa Taa Naa Maa.
3. Breathe out through the right nostril, closing the left with the ring and little fingers, to the count of eight.           Saa Taa Naa Maa,   Saa Taa Naa Maa.
4. Breathe in through the the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four. Saa Taa Naa Maa.
5. Hold the breath, closing both nostrils, to the count of sixteen.    Saa Taa Naa Maa.   Saa Taa Naa Maa. Saa Taa Naa Maa, Saa Taa Naa Maa. 
6. Breathe out through the left nostril, keeping the right nostril closed with the thumb, to the count of eight.    Saa Taa Naa Maa, Saa Taa Naa Maa.

Version for grounding

For this version tuck in the Sun (ring) finger, place the Jupiter (index) and Saturn (middle) fingers on the Ajna chakra, the sixth chakra situated between the eyebrows. The little finger and thumb are used to block the nostrils as explained above.