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Anulom Vilom

Anulom Vilom, also known as Alternate Nostril Breathing, is a popular pranayama (breathing exercise) in yoga. It is believed to bring balance to the two hemispheres of the brain, calm the mind, and enhance overall well-being. Here’s a detailed process on how to perform Anulom Vilom

Step by Step Guide to Anulom Vilom Pranayama

  1. Sit Comfortably: Find a quiet and clean place to sit comfortably. Use a cushion or yoga mat if needed. Sit in a cross-legged position (Padmasana or Sukhasana) with your spine erect. Alternatively, you can sit on a chair with your feet flat on the ground.
  2. Relaxation: Close your eyes and take a few deep breaths to relax your body and mind. Ensure that your shoulders are relaxed and not hunched.

Nasagra Mudra (Hand Position): Use your right thumb to close off the right nostril. Use the ring finger and little finger of the right hand to close off the left nostril.

  1. Inhalation: Close your right nostril with your right thumb. Inhale slowly and deeply through your left nostril.
  2. Retention: After a full inhalation, close your left nostril with your ring finger and little finger, releasing the right nostril. Hold your breath for a moment (retention) if comfortable.
  3. Exhalation: Open your right nostril by releasing your thumb. Exhale slowly and completely through the right nostril.
  4. Inhalation on the Right Side: Inhale slowly and deeply through your right nostril.
  5. Retention: Close your right nostril with your thumb and hold the breath momentarily.
  6. Exhalation on the Left Side: Release the left nostril and exhale slowly and completely through the left nostril.

This completes one cycle of Anulom Vilom.

Start with a ratio of 1:1:1 (inhale: retain: exhale), and gradually increase the duration as you become more comfortable.

Continue the cycles for 5-10 minutes initially and gradually extend the duration based on your comfort level.

Throughout the practice, maintain your focus on the breath.

Be mindful of the sensation of the breath as it enters and exits the nostrils.

After completing the desired number of cycles, relax and observe your breath for a few moments.

Gently open your eyes and sit quietly for a while before resuming your normal activities.

Tips

Start Slowly

If you’re new to Anulom Vilom, start with a few minutes and gradually increase the duration.

Comfort is Key

Ensure you are comfortable in your sitting position and your breath is natural and not forced.

Consistency

Regular practice yields better results. Aim for daily practice.

Consult a Professional

If you have any medical conditions or concerns, consult a healthcare professional or a qualified yoga instructor before starting pranayama practices.

Remember, pranayama is a gradual process, and consistency is essential. If you experience discomfort or dizziness, it’s advisable to stop and consult a yoga instructor or healthcare professional.

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