Breathing Exercise (Pranayama) - Alternate Nostril (Anuloma Viloma)
Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayama (breathing Exercises) to purify the mind and body. Anulom Vilom offers benefits in curing
most of the internal body conditions and is very useful in releasing
stress and anxiety. Anulom Vilom pranayama can be performed by people of
all ages. It will help to practice this breathing exercise in a
peaceful place like near a river or in a garden with plenty ofgreenery and where there is a lot of oxygen. The best time to practice this
breathing exercise is considered to be early in the morning before
having your breakfast. You can also practice it after giving a gap of
five hours after eating. This will allow the food that is consumed to
get digested. To perform Anulom Vilom, you should first
close your eyes and relax all your muscles for while. Then, inhale from
your left nostril while keeping your right nostril closed with the
thumb of your right hand. Retain the breath for a few seconds and exhale
from your right nostril with your middle and ring fingers closing your
left nostril. Then, once again take in the breath from your right
nostril. Finally, exhale from your left nostril while closing your right
nostril with your thumb. This will complete one round of the pranayama.
You could perform this exercise for around 15 minutes while taking a
minute rest after every 5 minutes.
Anulom Vilom benefitsus
by balancing the body’s three dosas. Any imbalance in the three dosas
will lead to illnesses. You can also awaken the Kundalini if you focus
on the Moolandra Chakra while performing this exercise. Anulom Vilom
also benefits us by bringing relief to conditions like sinus,
respiratory problems, and asthma. Removing of artery blockages and
maintenance of cholesterol levels are other Kapalbhati benefits. It is
also effective in dealing with conditions like constipation, flatulence,
diabetes, and obesity. As Anulom vilom has no side effects it is
considered to be very effective for weight loss.
performing Anulom Vilom should be avoided by women during pregnancy and
periods. Individuals who suffer from heart troubles should not perform
this exercise with too much force and should practice it under the
guidance of a qualified instructor. For you to reap the Anulom Vilom
benefits, it is important that you practice it daily. It is also
essential for you to combine it with a yogic diet that is purely
vegetarian and Kapalbhati (Cleansing). Kapalbhati benefits the body by
helping to flush out toxins.
Anulom Vilom Pranayama is another
type of pranayama.In this breathing technique, you inhale from one
nostril at one time and release the breath through the the other
nostril. You alternate between the two nostril at a regular comfortable
Here is how you do it:
- Close your eyes and relax. Sit in this position for a couple of minutes till you settle down.
- Close your right nostril with your right thumb
- Breath in from your left nostril. Hold the breath for a couple of seconds.
- Open right nostril and close left nostril with middle and ring finger
- Breath out from right nostril.
- Breathe in from right nostril, close the right nostril
- Open left nostril and breathe out.
- Repeat again, steps 1 through 7.
You can practice this pranayama for bout 5-6 minutes per day.
Vilom pranayam is said to have benefited people with Heart ailments,
high blood pressure, heart blockages, depression, migraine pain, asthma,
It is important that you breathe deep into your
lungs and not into the stomach. Most elements that absorb oxygen are in