Anuloma-Viloma: Yogic Breathing Techniques for Improved Health

woman in gray leggings and black sports bra doing yoga on yoga mat
Photo by Elina Fairytale on

Yoga, according to Swami Kuvalyanand, has a message for the human body, the human intellect, and the human soul, among other things.

The fact is that having a healthy physique is the most important requirement for achieving success and happiness in life. Yoga is becoming more popular among those who believe that it promotes excellent health, contentment, and happiness in today’s stressed world and that it is more than simply a fitness program.

Anuloma-Viloma (alternate breathing) pranayama will be discussed in detail in this article. Pranayama is simply the control of the vital energy (prana) in the right manner.

Despite the fact that the fundamental idea has not changed, numerous varieties of pranayama have been developed, each with its own distinct approach. Anuloma-Viloma, also known as nadi shuddhi pranayama (nerve cleansing pranayama), is a type of pranayama that is thought to be one of the most important types of yoga. It helps to clean the nerves.

The practice of Anuloma Viloma is similar to that of a traffic control squad, which controls traffic on roadways, maintains their cleanliness, beauty, and other aspects of their operation, and ensures that traffic flows smoothly and effectively.

The approach is to breathe in (pooraka) through one nostril and out (pooraka) through the other. As a result, this pranayama is called anuloma viloma, which means breathing in and out.

It is necessary to sit in one of the yogic sitting postures in order to do this practice. To begin, keep your breathing as regular as possible while applying moola bandha (i.e., comfortable anal contraction).

Maintaining a steady moola bandha, take a deep breath in and another deep breath out. Make certain that the moola bandha does not get loose throughout the procedure. Take a few deep breaths in and a few deep breaths out before continuing.

Take a deep breath in through the left nostril and exhale through the right; then take a deep breath in through the right nostril and exhale through the left. Breathe in this way, that is, from the left and right nostrils, for one to three minutes more.

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You may go to the next step if you have achieved a comfortable degree of comfort in this manner. Using the right thumb, close the right nostril while keeping the other four fingers close together.

Now, take a calm, even breath in through your left nostril at a consistent rate. Repeat the procedure with the other nostril.

While taking a deep breath in, elevate your shoulders and extend your chest, lifting your ribcage. On the other hand, the lower abdomen area has to be kept in place.

Benefits: The respiratory channel is cleansed, which prepares one well for the practice of other pranayamas later in the session.

Breathing becomes effortless and well-controlled. The mind becomes rhythmic, and the pulse becomes rhythmic. Additionally, it assists in the improvement of focus, memory, and other mental skills.

Contraindications include severe abdominal discomfort, swelling due to appendicitis, enlargement of the liver, extremely sensitive bowels or intestines, lung diseases, severe throat infections, growth in the nose (polypus), or obstruction of the nasal canal owing to a cold, among other things.

Before attempting any of the asanas described in this article or on this website, the reader should take all necessary measures to avoid injury.

It is recommended that you speak with a doctor as well as a yoga teacher before beginning any asana practice to prevent any complications. The reader is completely responsible for his or her actions, not the website or the author of the piece.

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