Yoga Practice Name
Anulom Vilom (अनुलोम विलोम)
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English Name
Alternate Nostril Breathing
Description and Steps
Description:
Anulom Vilom, also known as Nadi Shodhana Pranayama, is a powerful breathing technique that involves the alternate nostril breathing method. It helps balance the flow of energy through both nostrils, calming the mind and body while purifying the respiratory channels. This pranayama practice is great for reducing stress, improving concentration, and enhancing overall well-being.
Steps for Practice:
- Sit in a Comfortable Posture: Sit in a cross-legged position such as Sukhasana or Padmasana. Keep your spine erect and shoulders relaxed.
- Hand Position (Pranayama Mudra): Place your right hand in Vishnu Mudra (folding the index and middle fingers of the right hand, leaving the thumb, ring, and little fingers free).
- Close Right Nostril: Using your right thumb, close the right nostril.
- Inhale Through Left Nostril: Inhale deeply and slowly through the left nostril, filling your lungs completely.
- Close Left Nostril: Close the left nostril with the ring and little fingers of the right hand.
- Exhale Through Right Nostril: Release the right nostril and exhale slowly and completely.
- Inhale Through Right Nostril: Now inhale slowly and deeply through the right nostril.
- Close Right Nostril Again: Close the right nostril again with your thumb.
- Exhale Through Left Nostril: Release the left nostril and exhale slowly and completely through the left nostril.
- Complete One Cycle: This completes one cycle. Continue for several cycles, focusing on smooth, controlled breathing.
General Benefits
- Balances the Nervous System: Helps in balancing the sympathetic and parasympathetic nervous systems, promoting relaxation and reducing stress.
- Improves Respiratory Health: Enhances lung capacity, purifies the respiratory system, and improves oxygenation.
- Reduces Anxiety & Stress: Calms the mind and reduces anxiety, helping to manage stress and tension.
- Enhances Mental Clarity: Improves concentration, focus, and mental clarity by calming the mind.
- Boosts Immune System: Helps in improving the body's immune response by purifying the nadis (energy channels) and improving circulation.
- Improves Blood Circulation: Enhances blood flow and regulates blood pressure, promoting cardiovascular health.
- Detoxifies the Body: Aids in the detoxification process by increasing the oxygen supply to the body.
- Enhances Oxygen Supply to the Brain: Provides more oxygen to the brain, leading to increased mental and physical vitality.
- Promotes Emotional Stability: Helps in balancing emotions and reducing mood swings by harmonizing the body's energy channels.
- Promotes Better Sleep: Calms the nervous system, promoting deep and restful sleep.
Cautions-Limitations-Contraindications
- High Blood Pressure: People with high blood pressure should avoid prolonged holding of breath (kumbhaka) during practice.
- Heart Conditions: Individuals with heart diseases or a history of heart issues should practice under expert supervision.
- Pregnancy: Pregnant women should avoid excessive breath retention or intense pranayama techniques.
- Asthma or Breathing Issues: Those with asthma or severe breathing difficulties should practice with caution and seek medical advice before attempting.
- Dizziness: If you feel lightheaded or dizzy during practice, stop and breathe normally.
- Mental Disorders: People with severe mental disorders, especially those related to anxiety or panic attacks, should avoid holding the breath.
- During Acute Illness: It is not advisable to practice during acute illnesses or while experiencing fever or infections.
- Beginners: Start with basic pranayama techniques and gradually build up to more advanced practices under supervision.
- Post-Surgery: Avoid this practice immediately after surgery or if you are recovering from a major illness.
Complimentary Practice
- Nadi Shodhana – Enhances the cleansing effect on the energy channels.
- Bhramari Pranayama – Calms the mind and supports deeper focus and relaxation.
- Ujjayi Pranayama – Balances the breath and deepens awareness.
- Sitali/Sheetkari Pranayama – Cool the system, complementing the balancing effect.
- Meditation (Dhyana) – Anulom Vilom prepares the mind for stillness in meditation.
- Gentle Asanas (e.g., Sukhasana, Padmasana) – Provide a stable base for breath practice.
Similar Practices
1.Nadi Shodhana, 2.Kapalbhati, 3.Bhramari, 4.Ujjayi, 5.Surya Anulom Vilom, 6.Chandra Bhedana, 7.Bhastrika, 8.Sitali
Practice Keynotes
- Best practiced on an empty stomach in a calm, quiet space.
- Sit in a comfortable meditative posture with a straight spine.
- Begin with normal breathing before starting alternate nostril breathing.
- Use the right hand in Nasagra Mudra to alternate nostrils.
- Inhale through the left, exhale through the right; then inhale right, exhale left — this completes one round.
- Keep the breath slow, smooth, and deep without force.
- Maintain mental focus on the breath flow.
- Ideal to begin with 5–10 minutes, gradually increasing duration.
- Avoid practicing if feeling dizzy, anxious, or unwell.
- Helps in balancing Ida and Pingala nadis, leading to mental clarity and inner calm.
