Anulom Vilom, also known as Nadi Shodhana is a alternate nostril breathing technique which is a powerful pranayama (breathing exercise) in yoga. This ancient technique balances the flow of breath through both nostrils, promoting physical and mental well-being. It has been practiced for centuries as a way to purify the nadis (energy channels) and balance the body’s vital energies.
Benefits
- Reduces stress and anxiety
- Improves lung function and respiratory efficiency
- Enhances focus and concentration
- Balances the left and right hemispheres of the brain
- Promotes calmness and emotional stability
- Helps in managing blood pressure
- Improves sleep quality
- Enhances overall energy levels
Procedure
- Prepare: Sit in a comfortable, cross-legged position with your back straight. Close your eyes, and relax your body.
- Hand Position: Use your right hand to perform the breathing technique. Place your right thumb on your right nostril, closing it, and your ring finger on your left nostril.
- Inhale: Close the right nostril with your thumb and inhale deeply through the left nostril.
- Switch Nostrils: After the inhale, close the left nostril with your ring finger, then release the thumb from the right nostril.
- Exhale: Exhale slowly through the right nostril.
- Repeat: Now inhale through the right nostril, close it with your thumb, and exhale through the left nostril. This completes one cycle. Repeat the process for 5–10 minutes.
This completes one round. Aim for 5-10 minutes of practice daily, gradually increasing duration.
Precautions
- Practice on an empty stomach
- Avoid if you have a cold or nasal blockage
- Stop if you feel dizzy or uncomfortable
Conclusion
Anulom Vilom is a simple yet powerful technique that can be easily incorporated into daily life. With regular practice, it can significantly improve physical health, mental clarity, and emotional balance.
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