Anulom Vilom pranayama is a simple breathing exercise. It is also known as the Alternate breathing technique in English. Anulom Vilom is one of the most basic breathing techniques of Yoga and most widely practiced in the whole world. There are many benefits of Anulom Vilom and it can be done by any age of people.
You will experience so many benefits of Anulom Vilom if you practice it on a regular basis. This will helps you to reduce stress and anxiety, increases your immunity. It is beneficial in respiratory problems like asthma, and other serious health conditions including heart problems, cartilage, arthritis, etc.
Also, it increases the healing process of the body and stimulates chakra points by balancing energy flow in your whole body through the channels (Ida and Pingala Nadis).
Benefits of Anulom Vilom
- Helpful in respiratory problems like Asthma, Bronchitis, and Allergies.
- It improves your digestion by keeps you away from constipation issues, acidity, stomach infections, and other problems.
- Increase the effectiveness of medication due to which you start to heal quickly.
- You will feel the energy inside your body which leads you to a wonderful day.
- It helps to balance three-doshas (Tridoshas) in your body. According to Ayurveda, every person has this Tridoshas:- VATA, PITTA, KAPHA. If any of them getting out of balance then you will suffer from illness.
- Increases the amount of oxygen in your body.
- Stimulates your nervous system and chakra points.
- Helpful for your mind and heart.
- It reduces stress, anxiety, high blood pressure and depression which relax your mind and gives a calming effect.
- Balancing both hemispheres of your brain.
- Improve blood circulation which is very important for your whole body.
- Removes toxins and free radicals from your body.
- Strengthen your lungs and improve immunity.
- Increases your focus and sharpens your mind which is very essential in today’s lifestyle.
Steps of Anulom Vilom Pranayama
- First, you have to sit on the floor comfortably on the floor in Sukhasana or Padmasana and place your hands on the knees.
- Keep your head straight and lengthen your spine.
- Close your eyes and focus on your breath.
- Now use your right-hand thumb to close your right nostril and take breathe deeply from your left nostril.
- Hold your breathe and close your left nostril with the middle finger of your right hand and open your right nostril to breathe out.
- Again, you have to breathe in deeply but this time from the right nostril. So keep your right nostril open and breathe in.
- now hold breathe and close your right nostril and breathe out slowly from your left nostril.
- This is the one complete cycle of Anulom Vilom.
- keep open your left nostril to breathe in, then hold your breathe close your left nostril and open your right nostril to breathe out.
- Repeat this cycle as much as you can.
- As a beginner, at least repeat this process 10 times. Then slowly increase your time.
Tips and precautions
Here are a few tips and precautions which you should know if you are planning to start this pranayama. The following points may help you especially if you are a beginner: –
- There is no fixed time for performing this asana, but most of the experts recommend to do breathing exercises in the morning. Because they believe morning air is fresh and less polluted than the rest of the day and your mind also more focused and calm which is most important for any exercise.
- Don’t perform Anulom Vilom after the meal. Take some rest for a few hours (3-5 hours) then start the exercise.
- Those people who have Cardiac or Blood pressure problems should not hold their breath while doing this pranayama just switch your nostrils and inhale or exhale.
- Keep your back and head relaxed and straight.
- Inhale deeply, feel your breath to the diaphragm, just like a baby breathes and exhales slowly.
- Before starting this pranayama you should take long breathe and then exhale through your mouth this will help you as a warm-up before any exercise. 3-4 times will be enough.