Pranayama · प्राणायाम
Anulom Vilom अनुलोम विलोम
Alternate Nostril Breathing
- Beginner
- Breathing practice
- ⏱ 5–10 minutes
Anulom Vilom is the most widely practised pranayama. Breath moves in through one nostril and out through the other, without holding. It is traditionally said to balance the Ida and Pingala nadis.
Meaning of the name: Anuloma means "with the grain" and viloma "against the grain" — the breath alternates between the nostrils.
How to do Anulom Vilom · विधिअनुलोम विलोम की विधि
- Sit in Sukhasana, Padmasana or Vajrasana with the spine straight; relax the left hand on the knee.
- Fold the index and middle fingers of the right hand into the palm (Nasika mudra). The thumb closes the right nostril, the ring finger the left.
- Close the right nostril and inhale slowly through the left.
- Close the left nostril, open the right and exhale slowly through the right.
- Inhale through the right, close it, and exhale through the left. This is one round.
- Keep the breath slow, quiet and even. Continue for 5–10 minutes, then rest with normal breathing.
Benefits · लाभलाभ
- Calms the mind and steadies attention
- Slows and deepens the breath
- A good preparation for meditation
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Do not force the breath; stop if you feel dizzy or breathless
- Practise with a clear nose — not during a cold or blocked nose
Tips · सुझावसुझाव
- Make the exhale slightly longer than the inhale as you become comfortable.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
