Anulom Vilom: Alternate Nostril Breathing

Anulom Vilom is a pranayama technique used in yoga, also known as "alternate nostril breathing." It involves breathing in through one nostril while closing the other nostril with a finger, and then exhaling through the other nostril while closing the first nostril. This cycle is then repeated, alternating between the two nostrils. The purpose of Anulom Vilom is to balance the flow of prana (life force energy) in the body, calm the mind, and purify the nadis (energy channels) in the body.

How To Practice Anulom Vilom?

Anulom Vilom is a simple yet effective pranayama technique that can be practiced by anyone. Here are the steps to practice Anulom Vilom:

1. Sit in a comfortable seated position, with your back straight and hands resting on your knees in Gyan Mudra.

2. Close your eyes and take a few deep breaths to relax your body and mind.

3. Using your right hand, fold your index and middle fingers towards your palm.

4. Place your thumb on your right nostril and inhale deeply through your left nostril.

5. Hold your breath for a few seconds.

6. Release your thumb from your right nostril and place your ring finger on your left nostril.

7. Exhale slowly and completely through your right nostril.

8. Inhale through your right nostril.

9. Hold your breath for a few seconds.

10. Release your ring finger from your left nostril and exhale through your left nostril.

11. This completes one cycle of Anulom Vilom.

12. Repeat the cycle for 5-10 minutes, gradually increasing the duration of your practice over time.

Note: It is important to breathe slowly and deeply throughout the practice, and to maintain a steady and comfortable rhythm.

Benefits

• Calms the mind and nervous system

• Reduces stress and anxiety

• Improves lung capacity and respiratory function

• Cleanses the nadis (energy channels) in the body

• Balances the left and right hemispheres of the brain

• Enhances focus and concentration

• Increases overall energy and vitality

Contraindications

• People with low blood pressure should practice Anulom Vilom under guidance

• Those with asthma or other respiratory conditions should practice with caution

• Anyone with recent abdominal surgery should avoid this practice

Chakras

• Anulom Vilom Pranayama primarily affects the Anahata (heart) chakra and the Ajna (third eye) chakra

Doshas

• Anulom Vilom is beneficial for all three doshas (Vata, Pitta, and Kapha) as it helps to balance and harmonize the body and mind

Drishti

• There is no specific drishti (gaze) for Anulom Vilom Pranayama, but it is recommended to keep the eyes closed or focused on a point straight ahead

The difference between Anulom Vilom and Nadi Shodhana Pranayama?

Anulom Vilom and Nadi Shodhana Pranayama are both breathing practices that are commonly practiced in yoga. Here are some differences between the two:

1. Technique: Anulom Vilom involves alternate nostril breathing, where you inhale through one nostril and exhale through the other, and then alternate. Nadi Shodhana also involves alternate nostril breathing, but with the added technique of breath retention.
   

2. Ratio: In Anulom Vilom, the inhale and exhale are typically equal in length, while in Nadi Shodhana, the ratio of inhale to exhale to retention can vary depending on the practice and the individual.
   

3. Focus: Anulom Vilom is often used as a preparatory practice for pranayama, meditation, or asanas, and is said to balance the nadis (energy channels) in the body. Nadi Shodhana is often practiced specifically for purification and balancing of the nadis.
   

4. Contraindications: Anulom Vilom is generally safe for most people to practice, while Nadi Shodhana is not recommended for those with high blood pressure or other medical conditions that could be aggravated by breath retention.

Overall, both practices can have benefits for the mind and body, but the techniques and focuses are slightly different. It's important to work with a qualified teacher to learn proper technique and ensure safe practice.

History of Anulom Vilom

The history of Anulom Vilom dates back to ancient times and is believed to have been mentioned in various ancient texts, including the Hatha Yoga Pradeepika, Gheranda Samhita, and the Yoga Sutras of Patanjali.

Anulom Vilom is a traditional yogic breathing technique that has been practiced for thousands of years in India. It is considered to be one of the most important pranayama techniques, which is aimed at purifying the body and mind.

The term 'Anulom Vilom' is derived from two Sanskrit words: 'Anulom,' which means 'with the natural flow,' and 'Vilom,' which means 'against the natural flow.' The practice involves alternate nostril breathing, where the breath is inhaled from one nostril and exhaled from the other in a rhythmic pattern.

The technique was popularized by various yoga gurus in the 20th century, including Swami Sivananda and B.K.S. Iyengar, and is now widely practiced across the world as a means of promoting overall health and well-being.