Anulom Vilom Pranayam : The Alternate nostril Breathing exercise

Anulom Vilom pranayam is 'an alternate nostril breathing as it is done by breathing through alternate nostrils. Alternate nostrils are closed and opened using thumb and fingers of right hand. In Anulom-Vilom Pranayam also one should breathe deep into lungs and not into the stomach.

Method to close the nostrils

User your right hand, thumb to close the right nostril and second and third fingers (of right hand only) to close the left nostril. So palm of right hand will come in front just above the nose. Note:-Only right hand should be used for closing nostrils. Left hand should not be used.

How to do Anulom Vilom Pranayam?

Sit in a padmasan, or any other confortable position as described on first page. Close your eyes and mouth and relax.
Close the right nostril with the right hand thumb. Inhale slowly through the left nostril till the lungs are filled.
close the left nostril with the second and third fingers of right hand. Open the left nostril, by removing thumb from it, and exhale through right nostril.
Keep the right nostril open and inhale through it, till the lungs are full.
Now close right nostril again with thumb and open the left nostril. Exhale through the left nostril
Keep the left nostril open, right one closed and inhale through the left nostril.
Now again close the right nostril with thumb and open left nostril and exhale through the right nostril
Keep on doing the cycles like this.... open one nostril, exhale through it. Then inhale through the same nostril. Close this and open the other nostril, exhale and then inhale through it.

Note:- Changing nostril after exhale is considered wrong. So after exhaling, inhale from the same nostril and then exhale from other one.

Benefits of Anulom Vilom Pranayam

Anulom Vilom Pranayam has the effect of cleansing the body and mind, There by giving mental peace and curing a lot of diseases as below:-

Regular practice of Anulom Vilom Pranayam cures diseases like cold, sinus, asthma and depression etc.
Anulom Vilom pranayam is also benefetial in curing diseases pertaining to urinary and reproductive organs.
Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation unimpeded. So this pranayam cures blockages in the heart, blood pressure problems, and cardiac problems.
Anulom-vilom Pranayam is also fond benefitial in curing allergies, insomnia and purifying blood vessels.

Special Note

Keep mouth closed and should not be used for breathing.
For beginners, the pranayam should be done at their comfertable pace of inhaling and exhaling. The duration can be from 3-5 mins.
After some time of regular practice the Pranayam can be done upto a duration of 5 to 10 mins.