What’s inside?

• What is Anulom Vilom Pranayama?
• Benefits of Doing Anulom Vilom Pranayama
• How to do Anulom Vilom Pranayama?
• Common Issues faced during Anulom Vilom Pranayama?
• Tips for practicing Anulom Vilom Pranayama

When you become aware of your breath and its movement and when you gain the power to control your breathing, imagine the kind of healing it provides to your both physical and mental health. By practicing various breathing exercises and pranayama, one can attain profound benefits in their mind and body.

Anulom Vilom Pranayama, also called Alternate Nostril Breathing is one of the most commonly practiced yogic breathing techniques widely practiced by people of all ages.  This article discusses Anulom Vilom Pranayama’s effect, practical instructions, common issues faced by a practitioner, and tips to tackle the mistakes.

What is Anulom Vilom Pranayama?

Normally we practice breathing through both nostrils. Here in Anulom Vilom, we alternate the nostrils for breath, breath flow from the left to the right and right to the left. It is a type of controlled breathing. It can be easily performed by practicing deep inhalation and exhalation. You have to alter between right and left nostril which means while using fingers, you have to restrict one nostril and breathe through the other nostril. Nadi Shodana Pranayama is the further level of Anulom Vilom Pranayama.

 

Benefits  of Doing Anulom Vilom Pranayama

Doing 10 minutes of Anulom Vilom daily brings numerous health benefits. It is an ideal breathing technique for many reasons.

• Most suitable for the heart and breathing-related problems like bronchitis, asthma
• Cleanses and strengthens the entire respiratory system. It expels more stale air and waste products from the lungs because exhalation is twice the time of inhalation. As it prolongs exhalation, it leads to increased carbon dioxide levels in the blood, which in turn leads to improved oxygen absorption in the cells.
• A healthy digestive system. It also facilitates avoiding stomach related problems like stomach infections and constipation
• Bring equilibrium between the solar and lunar energies in the body
• Assists with adjusting the halves of the globe of the cerebrum and obviously it hones our mind and further develops memory power
• Helps to calm the mind, reduces mental issues like depression, tension, stress etc.
• Helps to purify the nadis, the energy channels in the subtle body.
• Good for eye health and glowing skin ( oxygenated cells )
• Helps to maintain body weight as it has a calming effect on the mind, it reduces the levels of cortisol, a stress hormone. Plus, we have a controlled appetite and it prevents eating us from high-fat foods.
• Balancing the Vata, Pitta, and Kapha doshas
• Improves your overall well-being

How to do Anulom Vilom Pranayama?

Read this step-by-step instruction and understand how you can practice one of the most commonly practiced breathing techniques like Anulom Vilom irrespective of age.

• Sit in a comfortable position with your back and neck straight and eyes closed. You can select meditative poses like Padmasana or Sukhasana.
• Place your left hand on your left knee
• Block your right nostril with the right thumb. Inhale slowly through the left nostril, fill your lungs with air
• After some time, close your left nostril with your ring finger and exhale slowly through the right nostril.
• Be fully concentrated on your breath
• Repeat this process for 10 rounds
• You can have better results if you practice meditation for some time after pranayama

Common Issues faced during Anulom Vilom Pranayama?

Use of wrong fingers

Sometimes we use wrong fingers. Some straighten the index finger and middle fingers and put them on the forehead instead of bending them into the palm.

Use of Wrong mudra

Another common mistake during the practice is the use of wrong fingers in Vishnu Mudra. Be aware of your placing of fingers and adjust your fingers when needed.

Sitting position

Sitting position is of utmost importance for the right flow of breath. When sitting in a meditative pose, you should be careful about these factors that don’t bother you;  Spine not straight; head drops forward, shoulders, elbows are tensed.

Breathing issues

Rapid and forceful inhalation and exhalation. you have to follow the count of your breathing and use them properly to expand your practice. The breath is not gentle or smooth, some people tend to exhale too quickly or insufficiently. It is quite natural that many beginners find the exhalation particularly difficult. They exhale too quickly. Ask them to focus on making the breath smooth. They should utilize count for the exhalation, and by the end of the count, they should have exhaled completely.

Anulom Vilom can be practiced by anyone and everyone. However, some should skip the retentions, and only alternate the breathing in and out. Skip the retentions if you are suffering from hypertension, anxiety, or panic attacks.

Tips for practicing Anulom Vilom Pranayama

• Select a well-ventilated space with clean and fresh air
• Start your practice with a gentle smile on your face
• Time of practice should be dawn or dusk.
• Have a pleasant mind without any anger or negativity
• The breath should be subtle and effortless.
• The ratio for breathing is; 1:4:2 (In / Hold / Out)
• Learn from an experienced and qualified teacher
• Practice with an empty stomach or have a gap of at least four hours after your last meal

Conclusion

Anulom Vilom is truly a beneficial breathing exercise. Numerous researches have been done on the wonderful benefits of this practice and there is scientific evidence where the practice has enormously impacted the better functioning of the brain. Regular practice has known to be very helpful in curing many physical conditions. Consider making a small addition to your day by practicing Anulom Vilom and enjoy the big changes in your present life.