Timeless, Anulom Vilom Yoga—whispers of breath flowing through ancient wisdom—offers a sacred dance of inhale and exhale, known as alternate nostril breathing. This gentle yet profound practice weaves calm into the body, stillness into the mind, and balance into the soul. Whether you're taking your first step on the yogic path or walking it with seasoned grace, Anulom Vilom invites you inward, guiding you toward harmony, clarity, and quiet transformation.
What Is Anulom Vilom?
Anulom Vilom involves controlled breathing through one nostril at a time in an alternating, cyclical manner. The name is derived from Sanskrit, where:
Anulom means "in line with the natural flow"
Vilom means "against or opposite the flow"
Vilom means "against or opposite the flow"
This breathing style encourages the balanced movement of prana (vital energy) throughout the body, helps synchronize the left and right hemispheres of the brain, and brings equilibrium to the inner system.
Step-by-Step Guide to Practicing Anulom Vilom:
Step 1 – Settle into a Comfortable Posture
Sit cross-legged on the floor (such as in Sukhasana) or on a chair with your back straight. Keep your shoulders relaxed and gently close your eyes to draw your focus inward.Step 2 – Form Vishnu Mudra
With your right hand, curl your index and middle fingers into your palm, keeping your thumb, ring finger, and little finger extended. This hand gesture, known as Vishnu Mudra, is traditionally used in pranayama.Step 3 – Begin the Alternate Breathing Pattern
Using your right hand:- Press your thumb gently against your right nostril to close it.
- Inhale slowly and deeply through your left nostril.
- Close the left nostril with your ring finger, release the right nostril, and exhale through it.
- Inhale again through the right nostril, then close it.
- Open the left nostril and exhale through it.
Tip: Begin with short sessions and gradually increase the duration as you become more at ease.
Video tutorial for Anulom Vilom yoga
Benefits of Anulom Vilom
- Physical Well-Being
- Strengthens respiratory function and lung performance
- Enhances oxygen circulation in the body
- Promotes digestive efficiency and supports natural detoxification
Mental and Emotional Balance
- Helps relieve stress, anxiety, and emotional tension
- Sharpens focus, memory, and mental clarity
- Stabilizes the nervous system and encourages tranquility
Spiritual Growth
- Balances the Ida (left channel) and Pingala (right channel) energy pathways
- Cultivates mindfulness and prepares the mind for deeper meditation
- Encourages a sense of inner harmony and awareness
Who Should Practice Anulom Vilom?
This technique is generally safe for individuals of all ages, including beginners and older adults. However, those with medical concerns like severe heart conditions, uncontrolled hypertension, or chronic respiratory issues should consult a doctor before beginning.Ideal Time and Frequency
- Best Time: Early morning before eating, or in the evening when calm
- Frequency: One or two sessions daily
- Duration: Begin with 5 minutes, gradually increasing to 15–20 minutes over time
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