ALOM VILOM YOGA

 











Anulom Vilom Pranayama (Alternate Nostril Breathing)

Sanskrit Name: Anulom Vilom (अनुलोम विलोम)
English Name: Alternate Nostril Breathing

How to Do Anulom Vilom

  1. Sit comfortably in Padmasana, Sukhasana, or Vajrasana with your spine straight.
  2. Relax your shoulders and close your eyes.
  3. Place your left hand on your left knee in Gyan Mudra.
  4. Use your right hand in Vishnu Mudra (fold the index and middle fingers).
  5. Close your right nostril with your thumb and inhale slowly through the left nostril.
  6. Close the left nostril with your ring finger, release the right nostril, and exhale through the right nostril.
  7. Inhale through the right nostril.
  8. Close the right nostril and exhale through the left nostril.
  9. This completes one round.
  10. Practice for 5–10 minutes, breathing slowly and comfortably.

Benefits

  • Calms the mind and reduces stress and anxiety.
  • Improves lung capacity and breathing efficiency.
  • Increases oxygen supply to the body.
  • Enhances concentration and memory.
  • Balances the nervous system.
  • May help regulate blood pressure when practiced regularly.
  • Promotes better sleep.
  • Improves overall mental clarity and relaxation.

Common Mistakes

  • Breathing too fast or forcefully.
  • Pressing the nostrils too hard.
  • Slouching or bending the spine.
  • Holding the breath without proper guidance.
  • Practicing immediately after a heavy meal.

Precautions

Avoid or seek medical advice if you have:

  • Severe nasal congestion or infection.
  • Recent nose or chest surgery.
  • Serious respiratory illness unless advised by a healthcare professional.
  • Dizziness during practice (stop and breathe normally).

Beginner Tips

  • Start with 3–5 minutes daily.
  • Keep your breathing smooth, slow, and silent.
  • Practice on an empty stomach or at least 2–3 hours after eating.
  • The best time is early morning, though evening practice is also suitable.

Breathing Pattern

  • Inhale: Left nostril
  • Exhale: Right nostril
  • Inhale: Right nostril
  • Exhale: Left nostril

Duration

  • Beginners: 3–5 minutes
  • Intermediate: 5–10 minutes
  • Advanced: 10–20 minutes

Anulom Vilom is one of the safest and most widely practiced pranayama techniques for improving breathing, reducing stress, and supporting overall physical and mental well-being when practiced regularly.


Comments

Post a Comment