Skip to main content

Anulom Vilom: Everything You Need To Know About

Image
By


What is Anulom Vilom?

According to ancient yogic science, the foundation of all life forms is ‘prana’. Prana is the subtle energy that flows through our bodies and governs every movement that we make. Often referred to as the ‘life force energy’ or ‘vital energy’, prana is the energy that regulates our physical functions and consciousness. It comes into the body through food, water, air, and the energies that we absorb from the universe. 


Our breath is considered to be the subtlest form of prana in the body that helps us heal, regulates our blood flow, helps our organs function optimally, and aids cellular growth. This prana distributes energy through the energy channels, also known as chakras. 


That’s why breath control or pranayama is given utmost importance in yoga. Pranyama is the art of understanding, creating, and channelling this vital life force in our bodies. There are several types of pranayama, with each having its significance for our health. These include: 


Shitali pranayama

Ujjayi Pranayama

Kapalbhati pranayama

Bhastrika pranayama 

Bhramari pranayama

Sheetkari pranayama

Surya Bhedan Pranayama

There is another very important classification of pranayama known as anulom vilom. In yoga anulom vilom has special significance. Also known as alternate nostril breathing, it involves closing one nostril while inhaling and then alternating with the other nostril while exhaling. In Sanskrit, the terms ‘Anu’ with ‘Loma’ translate to ‘with the grain while ‘viloma’ means ‘against the grain’. 


In yoga anulom vilom is the first stage of Nadi Shodhana pranayama. 


How is anulom vilom practised?

Wondering how to include this practice in your daily life? Here is a detailed explanation of anulom vilom steps:


Sit on the floor in a comfortable position to start the anulom yoga. You can assume either the Sukhasana or the Padmasana pose. If you cannot sit on the floor, you can even sit on a chair.

Keep your spine upright and neck straight.

Use your right thumb to block the right nostril. 

Slowly and deeply inhale through the left nostril. Feel your lungs full of air and focus on your breathing.Release your thumb from the right nostril.

Now block your left nostril with your ring finger and exhale slowly through the right nostril.

Keep alternating between the two nostrils. 

If you are a beginner, try anulom yoga for a minute. You take your anulom vilom yoga practice up to 20-25 minutes a day.

There is an anulom vilom step where you are required to close both the nostrils and hold your breath for 4-5 seconds. 


What are the benefits of anulom vilom?

There are some amazing anulom vilom pranayama benefits for your mental, physical, emotional, and spiritual health. 


Here is a list of some of the most important anulom vilom benefits:


In the frenzied world that we live in, we are almost always running behind time and losing our focus on things that matter. One of the best anulom vilom benefits is that it helps in grounding you. When coupled with meditation, it enhances mindfulness that makes your mental chatter disappear and allows you to look within yourself. 

By helping your clear your mind, anulom vilom clears your perspective towards things and people. This reduces unhealthy emotions such as negativity, anger, and frustration and improves your response to their triggers.

People who are under chronic stress and anxiety have shown high levels of the stress hormone known as cortisol. Anulom vilom yoga helps in reducing cortisol levels and enhancing the production of endorphins or happy hormones. This alleviates your stress and anxiety levels and even helps reduce mild depression.

One of the important benefits of anulom vilom is that it improves your blood circulation. This enhances your memory, concentration, focus and creativity. Enhanced circulation of blood to the brains also prevents the risk of neurodegenerative conditions such as Alzheimer’s and Parkinson’s.

This better circulation benefit of anulom vilom keeps your organs functioning optimally and improves your immunity to fight off diseases.

An important anulom vilom yoga benefit is that improving the supply of oxygen to your cardiovascular system helps in keeping your heart healthy. When practised regularly, it prevents blockages and regulates your blood pressure reducing the risk of heart diseases.

One of the best anulom vilom yoga benefits is that it keeps digestive disorders at bay. It reduces stomach infections, acidity, constipation, bloat, and flatulence. 

Benefits of anulom vilom yoga extend to your respiratory system also. It improves the functioning of your lungs and prevents chest infections, asthma, COPD, etc.

Other benefits of anulom vilom yoga include curing of ear infections and reducing the discomforting symptoms of sinus.

Anulom vilom is an easy breathing exercise that can be done by almost everyone. It doesn’t require investment in any equipment or yoga studio space. You can do this exercise anywhere and easily incorporate it into your home workouts.

How to practise anulom vilom correctly and safely?

Though anulom vilom pranayama is a simple breathing exercise, still there are some things that you need to keep in mind to practise it safely. 


Here are some tips for practising anulom vilom:


Never start practising anulom vilom pranayam on your own. Learn the proper technique from an experienced yoga practitioner or you can join online yoga classes.

To gain anulom vilom pranayama benefits, practice it early morning when your mind is relaxed and your stomach is empty.

If you are pregnant or suffer from conditions such as COPD, heart diseases, or high blood pressure, never start practising anulom vilom without consulting your doctor.

If you are a beginner, start your practice slow. Do it for 3-4 minutes and gradually increase the duration.

Never hold your breath forcefully.

Avoid doing anulom vilom when you have a fever or a congested nose.


Takeaway


Anulom vilom is an amazing breath control exercise that has a transformative impact on your mind and body. The key to gaining all its benefits lies in doing this exercise when you are comfortable and enjoy this practice. You can couple it with your yoga routine and meditation to relax and clear your mind.

Comments

Post a Comment

Feel free to explore your opinion ｡◕‿◕｡

Popular posts from this blog

5 Life Lessons from Uramichi Oniisan That Hit Harder as an Adult

By
If you've ever found yourself laughing at an anime scene only to feel weirdly seen afterward, Uramichi Oniisan probably left a mark on you too. This anime isn’t just another slice-of-life comedy, it’s a painfully honest portrayal of adulthood wrapped in bright colors and forced smiles. At first glance, it looks like a quirky kids' show with eccentric adult hosts. But under the surface, it’s a mirror, one that reflects the quiet struggles, emotional burnout, and the mental load many of us carry every day.  In this post, we’ll break down 5 powerful life lessons from Uramichi Oniisan - lessons that don’t just entertain, but truly resonate with anyone navigating the messy, complicated world of adulthood. Uramichi’s smile hides the emotional weight of adulthood — a reality many adults face daily. 1. Smiling Doesn’t Mean You’re Happy In Uramichi Oniisan, the main character, Uramichi Omota, is always smiling on-screen. As the host of a children’s TV show, his face beams with energy, h...
Post a Comment
Read more

Courage, in My Quiet Moments

By
There’s a quote I keep coming back to, especially lately, by Mary Anne Radmacher: “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” To be honest, I haven’t been in a place where I feel strong or fearless. Most days, I’m just moving through my responsibilities-doing a job I didn’t choose out of passion, but out of necessity. And some days, it feels like the weight of everything is too much. The dreams I had for myself feel paused or distant, and preparing for something better feels hard when I’m already stretched thin. But then there’s that small voice inside me - the one that shows up quietly when the day ends. It doesn’t roar. It doesn’t promise miracles. It just says, “Try again tomorrow.” That’s the courage I’m learning to hold onto. Not the loud, dramatic kind, but the steady, tired kind - the one that keeps showing up, even when nothing feels certain. So if you’re also in a place where you're just try...
1 comment
Read more

Empowering Your Journey: Lifelong Learning and Growth in India

By
 The Power of Learning India’s youth hold immense potential. In fact, UNESCO reports that over 600 million Indians (nearly half the population) are under 25. In this context, each student and young professional has the chance to shape the future. For example, business leader Ratan Tata often reminded people that “the greatest value that my parents may have given to me was a good education. Don’t fritter it away.” This highlights how powerful education can be. Education in India is not just about passing exams; it’s a lifelong journey of self-discovery and empowerment. Embrace a Growth Mindset Learning never stops, and a positive mindset is key. In fact, “Your attitude, not your aptitude, will determine your altitude.” This reminds us that having a growth attitude can propel us beyond challenges. Instead of fearing failure, view setbacks as stepping stones. Winston Churchill captured this spirit: “Success is not final, failure is not fatal: it is the courage to continue that counts....
Post a Comment
Read more

Work-Life Balance: Practical Tips to Manage Career and Personal Life

By
In today’s constantly connected world, finding true balance between work and personal life feels harder than ever. Long working hours, digital distractions, and growing responsibilities often blur the line between professional duties and personal well-being. This is where work-life balance becomes not a luxury, but a necessity. Work-life balance is about creating harmony between your career and your personal life so that neither overwhelms the other. When done right, it improves mental health, productivity, relationships, and overall happiness. I used to check emails late into the night, but learning to disconnect completely changed my energy levels and focus. What Is Work-Life Balance? Work-life balance means managing your time and energy in a way that allows you to meet work responsibilities while still having space for rest, family, hobbies, and self-care. It does not mean working less. It means working smarter, with boundaries and intention. Why Work-Life Balance Is Important Witho...
Post a Comment
Read more
By
Better days are coming. You won't always wake up in the morning with a heavy heart .
1 comment
Read more