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Anulom Vilom Pranayam – Steps and Benefits


Anulom Vilom Pranayam – Steps and Benefits
Anulom Vilom Pranayam – Steps and Benefits


Anulom Vilom Pranayam  – Steps and Benefits


Anulom Vilom Pranayam is one of the breathing exercise or pranayam used in Hatha Yoga.
Anulom means with the grain or natural. Vilom means without the grain. So Anuloma is opposite of Viloma.

Benefits of Anulom Vilom Pranayama

  • It helps to cure mental issues like Depression, Anxiety, Stress, Tension etc.
  • It very beneficial for breathing related problems like Bronchitis, Asthma etc.
  • Anulom Vilom Pranayam improves working of lungs.
  • This breathing technique boosts our memory and makes our brain sharper.
  • It improves our immune system and cures general issues like cough & cold.
  • It also keeps our heart healthy.
  • Anulom Vilom Pranayama is best for balancing Tri doshas in our body. Tri means three and doshas means impurities. Vaat, Pitta and Kaffa are the three doshas in the body. Imbalance in any of these doshas is cause of all diseases. Doing Anulom Vilom regularly is best way to balance them.

Steps for Anulom Vilom Pranayama

  • Anulom Vilom Pranayam should be done on an empty stomach. There should be 3-4 hrs gap between the meals and Pranayam. With every inhalation think that positive energy is coming inside. With every exhalation think that all the impurities are going out.
  • Sit in Padmasana or Sukhasana or comfortable position . Sit on yoga mat or any other cloth. Close your eyes.
  • Rest your hands on your knees.
  • We will breathe from left nostril and exhale from right nostril. Then we will inhale from right and exhale from left. While inhaling or exhaling the opposite nostril will remain closed.
  • Close right nostril with the right thumb and inhale slowly through the left nostril.
  • Fill your lungs with air. Inhale the oxygen as much as you can. Close your left nostril with ring and little finger.
  • Remove thumb from right nostril and exhale air our completely.
  • Similarly now inhale deeply through the right nostril keeping left nostril closed with ring and little finger.
  • Now exhale through the left nostril closing right nostril with thumb.
  • This completes one round of Anulom Vilom Pranayam.
  • Do this process for 5 minutes.
  • While doing this process concentrate on your breathing. If your hands are tired use your left hand instead of right hand.
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