Anulom Vilom Alternate Nostril Breathing

Pranayama: The Art of Controlling Breath

Prana means “energy” and Ayam means “control”. Pranayama is meant to prepare the yogi for yoga practice, because with pranayama one can control “prana” or “energy” or “air element” of the body. The main objective of Pranayama is to regulate the air element of the body in order to balance and energize the body.

Anulom Vilom is a type of pranayama where alternate breathing is carried out and is referred to as inhalation and exhalation. The left part of the body symbolizes the moon, focusing on the cooling effect of the body and governed by Ida nadi, while the right part symbolizes the sun, focusing on the heating effect and governed by Pingla nadi. This balance regulates both the heat and cool sensations in our body with the help of pranayama. Moon being the symbol of peace and silence, when the left part of the body is dominant, less energetic activities should be done. Conversely, when the right part is dominant, physical activities should be performed.

How to Do Anulom Vilom

• Step 1: Sit in a comfortable posture, ensuring your head, neck, and spine are in a straight line.
• Step 2: Rest your left hand on your left knee or make a gyan mudra and place it on the left knee, whichever is comfortable.
• Step 3: Make Vayu mudra with your right hand by bending your index and middle fingers towards the palm, keeping the ring finger, little finger, and thumb straight. This mudra regulates the energy flow or air element of the body.
• Step 4: Place your thumb on your right nostril to close it and inhale deeply from the left nostril for 4 counts.
• Step 5: Close the left nostril by placing the ring and little fingers on it for 8 counts, then release the thumb from the right nostril.
• Step 6: Inhale again from the left nostril for 4 counts and exhale from the right nostril for 8 counts. This completes one cycle of Anulom Vilom.
• Step 7: Repeat the process for 3 cycles if you are a beginner, 5-7 for intermediate, and more than 7 cycles for advanced practitioners.

Benefits

• Regulates the air element of the body, beneficial for lung capacity and managing chronic diseases like asthma.
• Detoxifies the body by ensuring deep inhalation carries oxygen to every cell and deep exhalation removes toxins.
• Increases concentration as oxygen reaches every cell of the brain.
• Improves hormonal imbalances.
• Enhances cardiovascular health by promoting proper blood supply.
• Clears blockages in the nervous system.
• Manages pain like menstrual cramps.

Breathing and Time Pause

• The normal breathing ratio for Anulom Vilom is 1:2, meaning the exhalation should be twice the duration of the inhalation. If inhaling for 2 counts, exhalation should be for 4 counts. The retention time should be 4 times the inhalation duration.
• Beginners can reduce the retention time according to their lung capacity.

Population

Anulom Vilom is suitable for everyone except pregnant women and those suffering from any major disease. Always consult your doctor if you have any disease or have undergone surgery.

Contraindications/Precautions

• Pregnant women should not perform this pranayama without guidance and should consult a doctor.
• Avoid if you have undergone major surgery.
• Cardiovascular and respiratory patients should consult a doctor.
• Do not practice if you have a migraine, headache, or dizziness.

FAQs

• Q: Can I reduce the retention time?
  A: Absolutely yes. If you are a beginner, perform as per your convenience. Do not force your body.
• Q: Can I perform it any time?
  A: Yes, you can do it anytime, ensuring you are mindful and in an area with no disturbance for better focus.
• Q: Can pregnant ladies do this pranayama?
  A: Pregnant women should consult a doctor before incorporating this into their daily routine and always perform under the guidance of an instructor.