Yoga Practice Name
Surya Anulom Vilom (सूर्य अनुलोम विलोम)
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English Name
Sun-Piercing Alternate Nostril Breathing" or "Right Nostril Breathing
Description and Steps
Description:
Surya Anulom Vilom is a breathing exercise that involves inhaling through the right nostril (solar energy, Pingala Nadi) and exhaling through the left nostril (lunar energy, Ida Nadi). It boosts energy, improves focus, and balances mental clarity, especially beneficial for increasing vitality and internal heat.
Steps:
- Sit Comfortably: Sit in a comfortable posture, with a straight spine and relaxed shoulders.
- Hand Position: Place your right thumb on the right nostril and your right ring finger on the left nostril.
- Inhale through Right Nostril: Close the left nostril and inhale deeply and slowly through the right nostril.
- Hold the Breath: Optionally, hold the breath for a brief moment (Kumbhaka).
- Exhale through Left Nostril: Release the right nostril and exhale smoothly through the left nostril.
- Repeat: Continue inhaling through the right nostril and exhaling through the left nostril for 5-10 rounds, gradually increasing as you feel comfortable.
General Benefits
- Increases Vitality: Boosts overall energy levels and mental clarity.
- Improves Respiratory Health: Strengthens lung capacity and improves oxygenation.
- Balances Solar Energy: Stimulates the Pingala Nadi, increasing vitality and inner heat.
- Reduces Stress and Anxiety: Helps calm the nervous system and improve focus.
- Detoxifies the Body: Enhances the body's detoxification process by improving circulation and respiratory efficiency.
- Boosts Digestion: Activates the digestive system, promoting better digestion.
- Improves Mental Clarity: Clears mental fog and improves concentration.
- Promotes Emotional Stability: Helps balance emotions by calming the mind and reducing irritability.
Cautions-Limitations-Contraindications
- High Blood Pressure: Those with high blood pressure should avoid holding the breath or performing prolonged Kumbhaka.
- Heart Conditions: Individuals with heart-related issues should practice gently and avoid forced breathing.
- Pregnancy: Pregnant women should consult a healthcare provider before performing this practice, especially if it involves breath retention (Kumbhaka).
- Respiratory Disorders: Those with respiratory issues like asthma or bronchitis should practice cautiously and avoid over-exertion.
- Dizziness: If you feel lightheaded or dizzy, stop immediately and resume normal breathing.
- Overexertion: Avoid straining or pushing beyond your natural breath capacity.
- Mental Health Concerns: Individuals with anxiety or panic disorders should proceed with care, as this practice may induce stress if not done correctly.
Complimentary Practice
- Chandra Anulom Vilom: Balances lunar and solar energies, promotes calmness.
- Nadi Shodhana: Alternates nostril breathing for detox and balance.
- Ujjayi Pranayama: Soothing breath for focus and energy regulation.
- Kapalbhati: Rapid exhalations to energize and clear nasal passages.
- Bhastrika Pranayama: Forceful breathing to stimulate and energize the body.
- Suryanamaskar: Dynamic flow of poses to increase flexibility and circulation.
- Moorchha Pranayama: Breath retention to calm the nervous system and enhance focus.
Similar Practices
1.Chandra Anulom Vilom, 2.Nadi Shodhana, 3.Kapalbhati, 4.Bhastrika
Practice Keynotes
- Posture: Sit in a comfortable, upright position with a straight spine (Sukhasana, Padmasana, or any seated pose).
- Breathing: Inhale deeply through the right nostril (Surya Nadi), then exhale through the left nostril.
- Concentration: Focus on the breath and feel the energizing effects, visualizing solar energy flowing through the body.
- Duration: Start with 5-10 rounds, gradually increasing as you become more comfortable.
- Caution: Practice on an empty stomach, avoid if you have high blood pressure or respiratory issues.
- Avoid Overexertion: Don't hold the breath too long; maintain a steady rhythm without straining.
- Energy: Use this practice to stimulate the body and mind, increase heat, and improve vitality.
