Anulom Vilom Pranayama (अनुलोम प्राणायाम) is one of several Pranayama or breathing exercise used in the practice of Hatha yoga. At first, you have to understand the meaning of Anuloma and Viloma.In this, the first word Anu roughly translates as with and word Loma means hair implying “with the grain” or “natural”. And the meaning of Viloma is “against the grain.” Anuloma is opposite to Viloma. It is very helpful in respiratory-related diseases like Asthma. Anulom Vilom Pranayama is the best way of balancing the Tri dosas in our body. Our body gets ill when Tri dosas are not in balancing position. Vaat, Pitta, Kaffa knows as Tri dosas, Tri means “three” and the meaning of dosas is impurities. All these are present in the body of every people. If one of them is imbalance than we suffer from different diseases. All three are the cause of all diseases. So it’s important to balance these tri dosas. If you really want to balance these Tri dosas than do Anulom vilom pranayama regularly. It is the simplest and best way for this.
Steps of Anulom Vilom Pranayama
- Anulom Vilom Pranayama is very easy to do, first of all, close your eyes and sit in Padmasana and rest your hands on your knees.
- Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen as much as you can, this will fill your lungs with air.
- Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale.
- When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove thumb from right nostril then exhale. Repeat this process for 5 minutes.
- Be focused and concentrate on your breathing.
Benefits of Anulom Vilom Pranayama
- Helps to cure mental problems like Depression, Anxiety, Tension etc.
- Most beneficial for breathing related problems like (Bronchitis, Asthma) etc.
- Improve the working of lungs.
Anulom Vilom Pranayama is the ideal pranayama for a healthy heart. Anulom Vilom Pranayama is also known as Nadi shodhana pranayama (alternate nostril breathing). It is next level of Anulom Vilom. In Anulom Vilom Pranayama we inhale and exhale, but in Nadi shodhana pranayama we hold (kumbhaka or retention) our breath for a second or minute than exhale.
Steps of Nadi Shodhana Pranayama (next level of Anulom Vilom Pranayama)
- Sit in the padmasana (lotus pose) close your eyes. Your spine should be erect.
- Then inhale through your left nostril, while inhaling close your right nostril with your right thumb.
- When you feel your lungs are full of air then close left nostril by the ring and middle finger, and your right nostril should also close.
- Hold the breath for a minute or as much as you can, then exhale through the right nostril. After that inhale through the right nostril and close the left nostril by your left thumb, as you inhale completely just close your right nostril with thumb and left nostril by the ring and middle finger.
- Hold your breath (retention) for a minute than exhale by your left nostril.
- Once a cycle is complete, repeat the cycle for 3 or five minutes.
Benefits of Nadi Shodhana pranayama
The benefits of Nadi Shodhana pranayama is Same as the benefits of Anulom Vilom Pranayama.
Don’t get confused in Anulom vilom and Nadi Shodhana Pranayama. Both are same but in Nadi Shodhana we hold our breath that’s it. Another name of Anulom Vilom Pranayama is Nadi shodhana. First of all, you have to practice Anulom Vilom Pranayama when you are perfect then you’ll go for next level of Anulom Vilom Pranayama (Nadi Shodhana).
Same as Anulom Vilom Pranayama first level, a difference is when we inhale from our left nostril than hold for second or minute than exhale through your right nostril.
When you are trying to do Nadi Shodhana note that inhalation, retention, and exhalation are all in equal duration which is called Sama vrtti and this is for beginners.
People who are more advanced may try Visama vrtti or uneven breath, by using the ratio such as 1:4:2. (1 beat inhale, 4 beat retention, and a 2 beat exhale.
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