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How to Anulom Vilom Pranayama | Alternate Nostril Breath

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  • How to Anulom Vilom Pranayama | Alternate Nostril Breath

    1. Close your eyes. Focus your attention on your breathing.

    2. Close the right nostril with the right thumb. Simply press the thumb against your nostril to block it.

    3. Inhale slowly through the left nostril. Fill your lungs with air. First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.

    4. Remove your thumb from your right nostril. Keep your right hand by your nose and your lungs full of air.

    5. Use your ring and middle finger to close your left nostril. Most people find it easier to continue using the same hand to block either nostril, but you’re welcome to switch hands depending on which nostril you’re blocking. | You can also switch if your arm gets tired.

    6. Exhale slowly and completely with the right nostril. Feel the collar bones dropping, chest deflating, and abdomen shrinking as the lungs collapse. When you’ve finished exhaling, keep your left nostril closed.

    7. Inhale through the right nostril. Fill your lungs.

    8. Close the right nostril and open the left.

    9. Breathe out slowly through the left nostril. This process is one round of Anulom Vilom Pranayam.

    10. Continue for 15 minutes. You may take a minute's rest after every five minutes of exercise.

    You can practice this pranayama for bout 5-6 minutes per day.
    Anulom Vilom pranayam is said to have benefited people with Heart ailments, high blood pressure, heart blockages, depression, migraine pain, asthma, sinus, allergy

    Benefits of Anulom Vilom Pranayam
    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.

    Practicing of anulom vilom pranayam regularly purifies the different channels of the body, making it healthy strong and lustrous.
    It cures all the diseases that occur due to the disturbance of the 'Vata Dosha'. These include rheumatism, gout, diseases that are related to the reproductive organs, cold, sinus that is in its chronic stage and cataract.

    The three doshas of Vata, Kapha and Pitta are also regularised with regular practice of anulom vilom pranayam.

    Blood pressure and diabetes can be cured completely with the regular and dedicated practice of this pranayam.

    Increases oxygen supply throughout the body, making one feel calm and peaceful.

    Relieves stress, fever, eye concerns and ear issues.

    Improvs blood circulation.

    Treats migraine, blockages in the arteries of the heart and chronic sinus problems.

    Transforms negative thoughts to positive.

    Controls obesity.


    Treats conditions of constipation, gastric, acidity, allergic problems, asthma, diabetes, gastric problems and snoring.
    Last edited by sanjit; 04-24-2013, 07:25 PM.

  • #2
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    • #3
      Anulom Vilom is a breathing exercise which is practice under the Hatha Yoga style. This is great practice for reducing the stress; lessen depression, fight with anxiety and many more. Practice this in your daily routine and you will surely see the positive and effective results of doing the pranayama/anulom vilom.
      Steps of how to do Anulom Vilom:
      • At first sit on the padmasana and close your eyes and keep your hands and knees in relax mode.
      • After that you have to close the nostril with your right thump and slowly inhale the air from the left nostril. Inhale as much oxygen you can inhale it will fill your lungs with the air.
      • After that open your right nostril and exhale the air from your right nostril while keeping your left nostril close.
      • Repeat this simple process 5 times and see the positive results.


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