Also known as Nadi Shodhana or alternate nostril breathing, is a yogic breathing technique practiced in the ancient tradition of yoga. It is designed to balance the flow of energy in the body, calm the mind, and reduce stress. Here’s how it’s done:
- Sit comfortably in a cross-legged Sukhasan position on the floor with mate or on a chair with your spine straight shoulders and neck relaxed.
- make a Chin mudra with your left hand and keep your hand on left knee with the palm facing upward.
- make the “Vishnu mudra” (hand gesture) with your right hand: curl the index and middle fingers towards the palm, while extending the ring finger and little finger. Your thumb will be used to close and open your right nostril.
- Close your eyes and take a few deep breaths to relax.
- Close your right nostril with your right thumb and inhale deeply through your left nostril, filling your lungs completely.
- Once you’ve inhaled fully, close your left nostril with your ring finger, release your right nostril, and exhale slowly and completely.
- Keeping your left nostril closed, inhale through your right nostril.
- Close your right nostril again with your right thumb, release your left nostril, and exhale slowly and completely.
- This completes one cycle. Repeat the process for 5 to 10 minutes, gradually increasing the duration as you become more comfortable with the practice.
- The key is to maintain a smooth, steady rhythm, inhaling and exhaling deeply and evenly through each nostril
Benefits :
- Anulom Vilom is harmonize the two hemispheres of the brain, balance the nervous system.
- cleanse the energy channels (nadis) in the body.
- It can be practiced as part of a regular pranayama (breathing) routine or as a standalone practice for relaxation and stress relief.