Anuloma Viloma Pranayama is a type of Pranayama or you can also call it a controlled breathing technique. You have to close one nostril, while inhaling, and hold the same nostril closed, while exhaling from the other. The process is then repeated on the other side. Many yogis also call it as Alternate Nostril Breathing. You will gain numerous psychological, as well as physical benefits, if you practice Anuloma Viloma on a daily basis. It is one of the safest breathing practices, that any kid, adult, or senior person can do without fear.
Anatomical Implications
More than forty surveys have taken place till date, that points towards the benefits of Anuloma Viloma on the human body. Some of the systems, that the Pranayama affects are the autonomic nervous system, cardiopulmonary system, cognition, memory, motor memory retention, respiratory system, circulatory system, bronchial system, and lungs. So, if you have any afflictions in these areas, you are bound to get relief.
Many yogis have reported that regular practice of Anuloma Viloma also affects the mental health. You are likely to get rid of anxiety, tension, as well as stress.
How To Do Anuloma Viloma Pranayama?
- You have to choose a meditative pose, to start your practice. Moreover, you have to keep your neck and spine straight, while doing the breathing exercise.
- You should focus on the present, while doing this exercise.
- You have to place the outer part of the wrists on the knees.
- Use your right hand to begin with. Fold the middle finger, and the index finger towards the palm. Place the thumb on the right nostril, and your ring finger on the left nostril.
- Close the right nostril with the thumb, and then inhale through the other. The breathing should be slow and deep. You have to focus on breathing, and continue, until the lungs are full.
- You have to release your thumb next, and close the left nostril with your ring finger.
- Exhale slowly through the other nostril.
- You have to practice it again in reverse.
- You have to breath consciously throughout the process.
Precautions
There are no known risks of Anuloma Viloma Pranayama. So, you can practice it without fear. Moreover, there is no standard way to practice it either. You should always practice Pranayama in a well-ventilated room, so that you can get a fresh dose of oxygen.
You should just remember to practice it on a empty stomach.
Benefits of Anuloma Viloma Pranayama
- After, you have been practicing Pranayama for a while, you will feel a calming effect on your nerves.
- If you practice Anuloma Viloma in the morning, you will be able to start the day in a better manner.
- If you practice it in the evening, you will be able to promote better sleep.
- It also affects the cardiac system, respiratory system and the brain positively.
- Anuloma Viloma is also said to be very good for the skin as well.
- It is known, that eye health depends on good oxygen supply. So, if you practice Anuloma Viloma, it will affect your eye sight positively as well.
Contraindication Of Anuloma Viloma Pranayama
It is safer than other Pranayama techniques, but if you suffer from asthma, COPD, or any other lung and heart concern, it is best to check with your doctor once. The doctor can guide you, whether you should or should not practice Anuloma Viloma Pranayama.
Variations
As with yoga asanas, there are several variations of Anuloma Viloma. It is absolutely necessary, so that everybody can practice the asana, and at their own pace. So, that is the only reason, why there is no standardization of Anuloma Viloma. However, you should always do it in a seated or cross-legged posture.
Some of the variations of Anuloma Viloma Pranayama are:
- Which nostril you close, in the beginning.
- How long you are holding the nostril.
- When you are retaining the breath.
- The length or duration of inhalation or exhalation.
In addition to the above variations, some teachers also teach in their own style. Some teachers will ask you to focus on the breath in general, some will ask you to focus on retention, while others will ask you to focus on exhalation.
Conclusion
As you continue with your practice, you will feel calmer and more relaxed. So, you should do Anuloma Viloma Pranayama regularly.
