Anulom Vilom, also known as alternate nostril breathing, is a technique practiced in yoga (pranayama) that promotes relaxation and well-being. It involves a rhythmic flow of breath through each nostril, and offers a variety of benefits.

1. Find Your Comfort Zone: Sit comfortably, and upright with a straight spine. Common postures include lotus (Padmasana) or easy pose (Sukhasana).
2. Hand Positions (Optional): Many use Jnana mudra (thumb and index finger touching) resting on the knee with the other hand. You can alternatively use one hand for nostril control.
3. Close and Inhale: Gently close your right nostril with your thumb and inhale slowly and deeply through your left nostril.
4. Hold (Optional): Briefly hold your breath (Kumbhaka) at the peak of your inhalation. If you’re new to breath retention, skip this step.
5. Switch Sides and Exhale: Close your left nostril with your ring finger, release your thumb, and exhale slowly and completely through your right nostril.
6. Inhale and Repeat: Inhale through your right nostril with your left nostril closed. You can hold your breath again briefly if comfortable.
7. Exhale and Complete the Cycle: Open your left nostril and exhale completely through it. This is one round. Repeat the process for several minutes, alternating breaths between nostrils.

• Enhanced Breathing: Anulom Vilom may improve lung function and breathing patterns.
• Stress Reduction: The practice can promote relaxation and reduce feelings of anxiety.
• Improved Focus: By calming the mind, Anulom Vilom may enhance concentration.
• Increased Energy: Deeper breaths can lead to better oxygen flow, potentially boosting energy levels.
• Better Sleep: Relaxation techniques like Anulom Vilom may help improve sleep quality.
• Alleviation of Discomfort: Some practice Anulom Vilom to manage headaches and sinus congestion, although more research is needed.

• Begin Slowly: Start with short practice sessions (3-5 minutes) and gradually increase the duration as you become comfortable.
• Focus on Breath: Pay attention to slow, deep, and controlled breaths throughout the practice.
• Listen to Your Body: Don’t push yourself, and avoid any discomfort.
• Consult a Professional: If you have any health concerns, consult a doctor before starting Anulom Vilom. Consider seeking guidance from a qualified yoga teacher for personalized instruction.

Remember:

Variations exist in Anulom Vilom practice, particularly regarding breath retention and breath ratio. It’s always best to learn from a qualified instructor to ensure proper technique. Anulom Vilom is generally safe for most people, but consulting a doctor before starting is advisable if you have any underlying health conditions.

To practice and learn more, please ENROLL.