Anuloma Viloma, often referred to as Nadi Shodhana Pranayama, is a revered yogic breathing technique designed to promote relaxation, cleanse the mind and body, and harmonise inner energy. The term comes from Sanskrit, where ‘Anulom’ means “with the grain” or “in order,” and ‘Vilom’ means “against the grain” or “opposite,” reflecting the rhythmic alternation of breath between the nostrils.
This ancient practice works to enhance the flow of prana (life force energy) throughout the body by balancing the Ida (left energy channel) and Pingala (right energy channel) nadis, which correspond to the two nostrils. By bringing these energy channels into alignment, Anuloma Viloma fosters a sense of calm, clarity, and energetic equilibrium. It is not just a breathing exercise but a powerful tool for cultivating inner peace and vitality.
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Benefits of Anuloma Viloma
Anuloma Viloma Pranayama, a powerful yogic breathing technique, offers a wide array of benefits for the mind, body, and spirit. Here’s how regular practice can transform your well-being.
1. Reduces Stress and Anxiety
This calming practice alleviates stress and anxiety by promoting relaxation and emotional balance. With consistent practice, you’ll find it easier to manage daily stressors.
2. Enhances Cognitive Function
A unique benefit of Anuloma Viloma is its ability to stimulate both hemispheres of the brain, enhancing creativity, decision-making, and mental clarity.
3. Detoxifies the Body
By improving oxygen flow and blood circulation, this practice helps purify the body of toxins, leaving you feeling rejuvenated.
4. Boosts Lung Function
One of the core benefits of Anuloma Viloma is its ability to improve breathing efficiency, increasing lung capacity and the quality of each breath.
5. Promotes Restful Sleep
By calming the nervous system, this technique fosters better sleep quality. Regular practice can significantly reduce insomnia and help you wake up feeling refreshed.
6. Supports Cardiovascular Health
Anuloma Viloma regulates blood pressure and enhances heart function, making it beneficial for those with hypertension, diabetes, or related conditions.
7. Makes You More Mindful
By focusing on your breathing, you can bring your awareness to the present moment. This helps you become more mindful.
8. Improves Overall Well-Being
With reduced stress, enhanced concentration, and better energy flow, this practice elevates your physical and mental wellness, leaving you more focused and relaxed.
Anuloma Viloma benefits every person who practices it consistently, as it has the potential to significantly enhance your quality of life.
Read more: How to practice mindfulness
Steps to Practice Anuloma Viloma
Getting started with Anuloma Viloma Pranayam is simple and requires no special equipment. Here’s how to do Anuloma Viloma.
- Find a comfortable position for your practice. Sit with your spine and neck erect. Rest your hands on your knees in a relaxed position.
- With your right hand, fold the index and middle fingers inward. Use your thumb to close your right nostril and your ring finger to close your left nostril.
- Close your right nostril with your thumb and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then switch nostrils and exhale through the left. This completes one cycle.
- As you breathe, focus on the inflow and outflow of the breath. If you find your mind wandering, gently bring it back to your breath, and continue your practice.
- Continue this alternate nostril breathing for 5–10 minutes or until you feel calm and centered.
Tips for Beginners
1. Start Slowly
If you’re new to this practice, begin with a few cycles and gradually increase the duration as your comfort improves.
2. Avoid Overexertion
Stop if you feel light-headed or dizzy, and try again later.
3. Practice on an Empty Stomach
For best results, practice in the morning or at least 3-4 hours after eating.
If you have any chronic respiratory issues such as asthma or sinusitis, consult a medical professional before practicing Anuloma Viloma. Additionally, pregnant women should also avoid doing this in the absence of a professional practitioner.
If you’re looking to boost your energy, achieve inner calm, and elevate your overall well-being, Anuloma Viloma is the perfect practice to add to your daily routine. This simple yet powerful technique can transform the way you feel and live.
Ready to take your practice to the next level? Connect with us at SoulSensei. Our experienced instructors will guide you through the Anuloma Viloma steps and help you seamlessly incorporate it into your lifestyle for lasting benefits. Start your journey to a more balanced and vibrant life today!
Sources
- Jha, Aadya. “10 Benefits of Doing Anulom-Vilom for 5 Minutes Daily.” Times of India, Times of India, 26 Sept. 2024.
- “Know about Anulom Vilom Pranayama.” HDFC ERGO, HDFC ERGO General Insurance Company Limited.
- Pietrangelo, Ann. “How to Practice Anulom Vilom Breathing.” Healthline, Healthline Media, 25 Mar. 2022.
- Sankhe, Ankit. “Benefits of Anulom Vilom and How to Do It By Dr. Ankit Sankhe.” PharmEasy, PharmEasy, 23 Oct. 2024.
