Anulom Vilom

Anulom Vilom alternates nostrils with equal-length breaths to balance the body's energy channels and quiet the mind. A classical calming pranayama.

1. Starting Position

   Sit in a comfortable, upright position with your spine straight. Keep your shoulders relaxed, and your chest open. Rest your left hand on your knee with the palm facing upward. Close your eyes and take a few deep, calming breaths to center yourself.

2. Hand Placement

   Use your right thumb to gently close your right nostril. Then use your right ring finger or pinky to close your left nostril. Your index and middle fingers should rest lightly on your forehead or between your eyebrows (optional).

3. Inhale Through Left Nostril

   Begin by inhaling deeply and evenly through your left nostril, expanding your lungs and diaphragm fully. Focus on the sensation of the breath flowing in through the left side. Keep the inhalation calm and controlled.

4. Close Left Nostril and Exhale Through Right Nostril

   After a full inhalation, close your left nostril with your ring finger and release the right nostril by lifting your thumb. Exhale slowly and evenly through the right nostril, focusing on the steady release of air. Keep your exhale controlled but forceful enough to cleanse the body.

5. Inhale Through Right Nostril

   Now, close the right nostril with your thumb, and inhale deeply and evenly through the right nostril. Again, focus on the smooth flow of air into your lungs and diaphragm.

6. Close Right Nostril and Exhale Through Left Nostril

   After inhaling through the right nostril, close the right nostril with your thumb and release the left nostril. Exhale slowly and steadily through the left nostril. This completes one full cycle.

7. Repeat the Cycle

   Continue this process, alternating nostrils with each inhalation and exhalation. Focus on maintaining an equal duration for both inhalations and exhalations. Begin with 5-10 rounds and gradually increase the duration as you become more comfortable with the practice.