AnulomVilom : Benefits, Method, Precautions, Modifications

AnulomVilom AnulomVilom : Benefits, Method, Precautions, Modifications

30 Min activity


Anulom vilom is not just a breathing exercise. It is a yoga posture that has many hidden benefits. This is a breathing exercise. It helps us to release stress. Only humans have this rare ability to breathe consciously and even control the breathing. Its only breathe that we do every single day without acknowledging it. The literal meaning of Anulom is ‘in a natural direction.’
Vilom means ‘produced in reverse order.’
It is a stress relieving breathing yoga. In this yoga posture we breathe from one nostril and fill our lungs with air to the full capacity. Then we breathe out the filled air. This process can be repeated several times. Anulom vilom affects the mind and body by the mechanism of nadis system i.e. energy channel. It treats nostril related problems. It is known for the treatment of nostril related problem. Practicing anulom vilom pranayam can cure many problems. This practice regulates the breath and control the extension and expansion in the body.
In a research it was reported that people in general tend to breathe 50% less that their actual capacity of breathing. Shallow breathing has become an unconscious breathing habit for many people. It is very important to breathe properly. This process involves holding one nostril closed while inhaling and other nostril closed while exhaling. This is a reverse and repeated process. This yoga posture will help you in blood circulation. Practicing this posture is safe without many side effects. Many people performs this pose without any specific side effects. People from all the age group can perform this posture. There is evidence that alternate breathing can benefits your brain.
Anulomvilom is a calming pose that is useful for meditation and practicing breathing exercises. This pose also helps to promote proper seated posture.
Each time you perform anulomvilom, you should alternate which leg you place on top. While performing the pose, allow the crown of your head to lift as your spine elongates and press your sitting bones down into the floor. You should focus on keeping your spine straight in this pose.
While performing anulomvilom, focus on moving your breath through your body. You may find closing your eyes helps you relax into the pose. You can hold the pose for as long as you need to calm your mind. Recomanded  to repeate for 15 to 30 Minutes daily. Each Set can continue from -  20 seconds to 45 seconds as per breath condition

Step 1: Sit on the yoga mat with legged crossed in the meditation position.
Step 2: Keep your back straight and keep your hands on your knees as if you are meditating.
Step 3: Keep your right hand thumb on the right nostril and block the passage by pressing it.
Step 4: Inhale and fill up your lungs at maximum capacity. Hold on as long as you can.
Step 5: Place your middle finger and ring finger on the left nostril and exhale slowly.
Step 6: Repeat the process with opposite nostrilsand complete the pose.
Step 7: You can repeat the exercise for 15 minutes. Props and modification: