Are you going to start practising yoga or you have already started? It is important to know that Anulom vilom is the most important practice before any other pranayama. Do we often hear that the blood pressure is either high or low, mood is high or low, or hormones are high or low? These are some of the common disorders we or our loved ones may face in life. These are all caused by imbalances. The anulom vilom pranayama helps to gain balance back in the body and mind.
Anulom means “in the natural order” and vilom means “in the opposite direction”, so anulom vilom means “we breathe in an order and then we do controlled breathing in the opposite (Viruddha) of it”. This breathing in both directions on either nostril helps in getting back the harmony in our body.In a fast-paced life, balance is essential for our mental and physical well-being. One ancient practice that has stood the test of time is Anulom Vilom, a yogic breathing exercise technique.
Anulom Vilom, also known as alternate nostril breathing offers a way to harmonize the body, mind, and spirit.
How To Do Anulom Vilom?
- Begin by finding a comfortable seated position. Sit with your spine erect and shoulders relaxed. You can sit on the floor with crossed legs/any meditative posture or in a chair with your feet flat on the ground.
- Close your eyes and observe your breath. Relax your mind and be aware that the spine is erect. Make Vishnu mudra with your right hand and keep your left hand in Gyan mudra.
- Gently close your right nostril with your right thumb and inhale deeply through your left nostril. After inhaling, close your left nostril with your ring finger, release your right nostril, and exhale completely.
- Now, inhale deeply through your right nostril. Close your right nostril with your thumb again, release your left nostril, and exhale completely. This completes one cycle.
- Continue this cycle for 3-5 minutes, gradually increasing the duration as you become more comfortable with the practice. Remember to keep your breath slow, steady, and controlled.
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Benefits of Anulom Vilom
Stress Reduction
Anulom Vilom is renowned for its capability to reduce stress and anxiety. Pranayama practices are believed to influence the balance between the sympathetic and parasympathetic nervous system, potentially promoting overall well-being and reducing the effects of chronic stress.
Detoxification
The very main purpose of practicing anulom vilom is cleansing. Anulom vilom when practised in depth becomes gradually nadi shuddhi pranayama. Anulom vilom is thus used to purify the nadis (Energy channels) of oneself. In the Gheranda Samhita, Sage Gheranda imparts the wisdom of Nadishuddhi to King Chandrakapila, emphasizing its significance as a prerequisite for commencing pranayama, according to the teachings of Sage Gheranda.
The controlled, deliberate breathing in Anulom Vilom aids in detoxifying the body. It helps remove impurities and boosts the blood flow amount of oxygen to all cells.
Blood Pressure Regulation
Some studies suggest that pranayama practices have a positive impact on blood pressure regulation. Regular practice may contribute to maintaining healthy blood pressure levels this should also include a healthy yogic lifestyle. Anulom vilom pranayam can be added with other therapies to regulate blood pressure daily,1 suggested by Prakashkumar J. Patel
Balancing Energy Channels
According to yogic philosophy, the left nostril is associated with the calming, cooling energy (Ida), while the right nostril is linked to the energising, heating energy (Pingala). Anulom Vilom aims to balance these energies, which brings balance to digestive system and all the systems of the body.
Enhanced Focus and Concentration
Regular yoga practice and of Anulom Vilom is believed to enhance mental clarity, focus, and concentration. It helps quiet the mind, allowing for better cognitive function. Several scientific studies have explored the physiological and psychological effects of yogic breathing techniques, including Anulom Vilom. A study published in the “Journal of Clinical Psychology” (2016) found that alternate nostril breathing positively influenced stress levels and emotional well-being in participants.
Precautions and Considerations:
While Anulom Vilom is generally safe for most individuals, certain precautions should be taken:
1) No holding breaths if pregnant
While the above steps do not mention holding the breath (which is also a way to do it in Hathayog.). So, make it a point the hold of breath is not happening.
2) Gentle Approach
Beginners should start with less number of repetitions and gradually increase the duration. Pushing oneself too hard in the beginning may lead to dizziness.
3) Do it in a suitable environment
We see on the trains people doing pranayamas, and on news channels, the panel discussing pranayama and doing it. Pranayama is a science for subtle energies and must be done with a lot of mindfulness, in a clean environment and well-ventilated room.
Conclusion
Incorporating Anulom Vilom into your daily routine can be a transformative journey towards holistic well-being. As you traverse the path of anulom vilom pranayam (alternate nostril and breathing exercises), you may discover a profound sense of inner calm, improved respiratory health, and improved focus.
Remember, consistency is the key, and the benefits of this ancient practice may unfold gradually, contributing to a more balanced life. Embrace the power of Anulom Vilom and embark on a voyage towards a healthier, more centred self.
Making Anulom Vilom a part of your daily routine isn’t just something you do; it’s a promise to take care of yourself. Embrace the quiet moments, find balance, and see the amazing health benefits that come with each deep breath.
Tell us about your experience in the comments, and let’s build a community that supports each other’s health and energy!