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Anulom Vilom Pranayama or Alternate Nostril Breathing exercise is one of the main practices of Pranayama. In the practice of pranayama, inhalation, retention and exhalation is used. Anulom Vilom pranayama can be practiced with or without holding of breath. Beginners should start the practice without holding of breath. The duration of inhalation and exhalation depends entirely on the capacity of the practitioner. Start with whatever you are comfortable with – say 4 seconds inhalation and 4 seconds exhalation. Later it can be increased up to 20 seconds or even more.
How to Do
Anulom Vilom should be practiced 2-3 hours after a meal when the food is digested or on an empty stomach.
- Sit straight on the floor with your spine erect and cross your legs in front of you. If you can not sit on the floor you can sit on a chair but keep in mind to keep the body firm and spine straight.
- Close the right nostril with your thumb, exhale completely and draw in air from the left nostril.
- Now release the thumb and close the left nostril with your ring finger. Then breathe out slowly through the right nostril.
- Next take the air in from the right nostril and then release it through the left nostril (after closing the right nostril with the thumb). This is one round of Anulom Vilom Pranayama.
- Start with 5 rounds and increase it up to 20 rounds in one sitting. This can be done by going to Settings.
- After one has reached a certain level of proficiency, one can add retention of breath to the practice.
- The duration of inhalation, exhalation and retention can be increased or decreased by going to settings.
Benefits:
- The traditional practice is mainly exercised for relaxation and strengthening of the mind and it also prepares the entire body for meditation.
- Blood pressure and diabetes can be cured completely with the regular and dedicated practice of this pranayam.
- Increases oxygen supply throughout the body, making one feel calm and peaceful.
- Improves blood circulation.
- Controls obesity.
- Treats conditions of constipation, gastric, acidity, allergic problems, asthma, diabetes, gastric problems and snoring.
- Transforms negative thoughts to positive.