Yoga Practice Name
Chanadra Anulom Vilom (चन्द्रानुलोम विलोम)
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English Name
Moon-Piercing Alternate Nostril Breathing" or "Left Nostril Breathing
Description and Steps
Description:
Chandra Anulom Vilom is a form of alternate nostril breathing in pranayama where the emphasis is placed on the left nostril to promote calmness and relaxation. It’s believed to cool the body and mind, invoking the qualities associated with the moon (Chandra), such as tranquility and peace. This practice is particularly helpful for reducing stress and balancing the mind.
Steps:
- Sit in a comfortable position (e.g., Padmasana, Sukhasana) with your spine straight and shoulders relaxed.
- Close your eyes and bring your awareness to your breath, breathing naturally for a few moments.
- Using your right thumb, close the right nostril.
- Inhale deeply and slowly through the left nostril (the lunar side) for a count of 4.
- Close the left nostril using your right ring finger, and hold the breath for a count of 2 (Antara Kumbhaka).
- Release the right nostril and exhale slowly for a count of 6 through the right nostril (Vishnu or solar side).
- Inhale deeply through the right nostril for a count of 4.
- Close the right nostril and hold the breath for a count of 2.
- Release the left nostril and exhale slowly through the left nostril.
- Continue the cycle for 5 to 10 minutes, focusing on a smooth and controlled breath.
General Benefits
- Calms the mind – Reduces stress and anxiety by promoting a peaceful, tranquil state.
- Improves mental clarity – Helps sharpen concentration and focus.
- Balances the nervous system – Soothes the parasympathetic nervous system, leading to relaxation.
- Regulates breath – Enhances the control and rhythm of the breath, promoting better lung capacity.
- Reduces insomnia – Helps induce a sense of calm, which is beneficial for sleep disorders.
- Detoxifies the body – Cleanses the energy channels (nadis) and removes impurities.
- Coolant effect – Cools the body and mind, making it particularly beneficial during hot weather or after intense activity.
- Improves emotional well-being – Enhances mood and emotional stability by calming the mind.
- Promotes heart health – Regular practice helps reduce heart rate and blood pressure, enhancing cardiovascular health.
Cautions-Limitations-Contraindications
- Avoid during cold or nasal congestion – If you have a blocked nose or sinus issues, it may be difficult to breathe through the nostrils, which can make the practice uncomfortable.
- Do not overstrain – Avoid forceful breathing or holding the breath too long, especially if you are new to pranayama. This could cause dizziness or discomfort.
- Pregnancy caution – Pregnant women should consult with a healthcare provider before engaging in pranayama practices, especially those involving breath retention (Kumbhaka).
- Heart conditions – If you have a heart condition, such as hypertension or arrhythmias, practice with caution and under medical supervision, as the practice of breath retention may affect the heart rate.
- Practice on an empty stomach – Avoid practicing pranayama right after meals. Wait at least 2–3 hours after eating to allow proper digestion.
- Dizziness or lightheadedness – If you experience dizziness or lightheadedness during the practice, stop immediately, and resume normal breathing.
- Inability to focus or discomfort – If you feel uneasy or distracted, avoid pushing through discomfort. It’s better to practice at a comfortable pace.
Complimentary Practice
- Nadi Shodhana (Alternate Nostril Breathing) – Helps balance and purify the energy channels, harmonizing the mind and body. This practice complements Chandra Anulom Vilom by enhancing the calming effects and promoting mental clarity.
- Sitali and Sitkari Pranayama (Cooling Breaths) – These cooling pranayamas are excellent after Chandra Anulom Vilom, as they help to lower body temperature and further calm the nervous system.
- Ujjayi Pranayama (Victorious Breath) – Combining Ujjayi with Chandra Anulom Vilom helps to regulate the breath more effectively, reduce stress, and increase focus during meditation or yoga practice.
- Bhramari Pranayama (Bee Breath) – Bhramari, with its soothing and calming effects, complements the cooling and calming qualities of Chandra Anulom Vilom, reducing tension and improving mental stability.
- Meditation – After practicing Chandra Anulom Vilom, sitting in meditation can deepen the calming effects on the mind and further promote peace, mental clarity, and stress relief.
- Yoga Asanas – Gentle, calming asanas like Paschimottanasana, Sukhasana, or Child’s Pose can be practiced after Chandra Anulom Vilom to extend the state of relaxation and enhance its benefits.
Similar Practices
1.Surya Anulom Vilom, 2.Nadi Shodhana, 3.Bhramari, 4.Ujjayi, 5.Kapalbhati
Practice Keynotes
- Posture – Sit in a comfortable position like Sukhasana or Padmasana with your spine straight, shoulders relaxed, and hands placed on your knees in a mudra (e.g., Chin Mudra).
- Breath Awareness – Focus on your breath and maintain a relaxed, smooth inhalation and exhalation throughout the practice.
- Left Nostril Breathing – Inhale deeply and slowly through the left nostril (the lunar channel, symbolizing coolness and calmness), ensuring the breath is gentle and steady.
- Right Nostril Breathing – Close your right nostril using your right thumb, exhale slowly and completely through the left nostril (the lunar channel) first.
- Exhalation Through Left Nostril – Exhale completely through the left nostril before switching sides, allowing for a complete and calm release of breath.
- Balanced Breathing – The practice should be done with slow, deep breaths, maintaining a relaxed pace, without forcing or straining the breath.
- Duration – Start with a few rounds (5–10) and gradually increase the duration as your comfort with the practice grows. Beginners should avoid holding the breath for too long.
- Calming Effect – Focus on the cooling and calming effects of the practice. This pranayama is best practiced in the evening or before sleep, as it helps to calm the mind and reduce stress.
- Avoid Strain – Ensure that the breath remains natural and comfortable throughout. If you feel any discomfort or dizziness, stop and return to normal breathing.
- Finish with Relaxation – After completing the practice, sit quietly for a few moments, bringing your awareness to the body and breath, allowing the calming energy to settle.
