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Anulom Vilom


Anulom Vilom Pranayam is one of the best and easy most breathing exercises for complete purification of body as well as mind. It completely cures most of the internal body diseases without any medicine. It vanishes stress of body and mind.

If practiced regularly with devotion, anulom vilom not only intensifies the inner strength of body but also enhances the divine powers. It is extremely helpful for ‘Kundalini Shakti Jagran’ or awakening of ‘Kundalini Power’. The anulom-vilom practitioner experiences his life happy and full of optimism. This is also known as Nadi Shuddhi or Nadi Shodhana Pranayama.

Who can practice Anulom Vilom Pranayama?

Every body can practice anulom vilom pranayam including small children, old age people and patients. It is very easy and significant breathing exercise for everyone. Pregnant women can also practice it regularly with some precautions that will result a healthy and normal baby.

Best Place for Practice

As yoga and pranayama originated in India, it is described in ancient books according to Indian climatic conditions. The best place for pranayama is peaceful, holy river bank or some open area like garden with lush greenery, where atmosphere is full of natural oxygen in early mornings.

While the place can be changed as per climatic conditions in different countries and regions. Pranayama can be practiced in peaceful, neat, clean rooms with the arrangements of fresh and healthy oxygen.

Best time for Pranayama

The best time for pranayama practice is early morning along with empty stomach. Though it can also be practiced after at least ‘five hours’ of having food, as this gap is enough to digest the consumed food and the stomach gets relaxed. Some patients of chronic diseases are advised to practice pranayama twice a day, in the morning and evening, must follow these guidelines.

After pranayama, food should NOT be consumed at least for 20 minutes, so as to countdown the body. Though very little amount of water can be taken if needed any time.

Preparations before Pranayama

At the time of practicing yoga or pranayama cloths should be loose and comfortable with the body. Pranayams are practiced in anyone of comfortable poses of yogasana like Padmasana, Siddhasana, Vajrasan or Sukhasana sitting on the floor on yoga mat. Spinal cord must be straight. Practitioners unable to sit on the floor due to any disease can sit on the chair with straight spinal cord. Pranayama should never practiced on the bare floor or in standing position.

How to do Anuloma Viloma?

‘Anulom’ is a Sanskrit word which means ‘alternate’. Therefore anuloma-Viloma is also called “Alternate Nostril Breathing Technique”.
For closing nostrils alternatively you need to use ‘right hand thumb’ and ‘second & third fingers’ (Madhyama and Anamika). Keep the palm in front of face and above the nose to avoid interruption in flow of breath from nostrils.


The left nostril represents energy of the moon which symbolizes peace and has cooling effect. Hence for purification of innumerous Nadis of the body, anulom vilom should begin from the left nostril.
Close the right nostril with the right hand thumb. ‘Inhale’ slowly through the left nostril, till the lungs are completely filled (Puraka). Then close the left nostril with the second and third fingers and open the right nostril to ‘exhale’ but slowly (Rechaka). Exhale till the lungs are completely empty. The process of ‘inhale with left nostril and exhale with right’ is  “one cycle”. Then ‘inhale with right nostril and exhale with left’ is the “second cycle” and so on.

Repeat this exercise very slowly in the beginning, only upto your body strength. As days passed with practice, try to increase the number of cycles and speed gradually. When you are able to practice for longer duration, inhale with as much force as possible, then also exhale forcefully in similar way.

While doing this pranayama, mentally repeat the mantra “OM”. It is helpful for meditation and unites the body with spiritual powers to gain maximum possible benefits.


It should be practiced for 3 minutes daily, at least in the beginning or as per body strengths. If you feel tired, stop immediately, have a break, take some normal long breaths and then continue. Regular practice will enable you to do this pranayama for 10 minutes after few days. It can be practiced ideally for about 15-20 minutes per day, maximum. If possible it can be practiced twice daily in the early morning and evening.

Anulom Vilom for Kundalini awakening should be performed 250-300 cycles or maximum 30 minutes twice per day with complete devotion. There are various additional specific yoga guidelines for ‘Kundalini’ practitioners.

Anulom Vilom Video by Swami Ramdev ji

Effects of Anulom Vilom in the body (Scientific Explanation)

When ever some air is forced to passed through a pipe of irregular cross section then the flow rate remain same.  According to ‘Bernoulle’s equation’ the sum of energy head remains same every where, but velocity of flow is faster in narrow tube than that of wide tube.

In this pranayama, when air flows in respiratory system the fast flowing air impart force on fine arteries
and veins so that the blood flow & will be accelerated. Oxygen carrying blood hits the constraint in out bodies at different positions.

The individual nostril will create different action on the nostril’s inner walls. Due to action reach on deployed at the affected areas the tumors or other irregular developed parts gets activated to maintain its normal position due to repeated and identical process. As the velocity increased the kinetic energy increases and pressure energy decreased so the pressure on the walls of respiratory tract will be towards the tube causing the impurities breathes out.

The practitioner experiences the positive effects right from the day first. Immediately after practicing, the body feels relaxed and full of energy. The mind becomes calm and thoughtless. The practitioner feels life pleasant and full of optimism. Its like a fresh start of life. Anulom Vilom pranayama is highly recommended for ‘Kundalini Awakening’.

Anulom Vilom Pranayama Benefits

Most of the chronic diseases can be completely cured by practicing this pranayama regularly.
If practiced regularly with full devotion for 15 –20 minuts per day, anulom vilom  intensifies the inner strength of body and enhances the unknown powers of mind. If Sadhaka (practitioner) performs 250-300 cycles per day, the ‘Kundalini Shakti’ begins awakening which lies in ‘Muladhar Chakra’.

  • Regular practice of this Pranayama purifies all innumerable Nadis (channels) of the body, which makes the body healthy, lustrous and strong.
  • All kinds of diseases occurring due to the disturbance of ‘Vata Dosha’ like rheumatism, gout, diseases pertaining to urinary and reproductive organs are cured. Besides regular practice of this pranayama also cures diseases like cold, cataract, sinus at chronic stage.
  • The three Doshas of Vata, Pitta, Kapha regularize themselves and assume proper proportions.
  • Blood Pressure and Diabetes can completely cured with regular practice.
  • Arteries Blockage of heart are dissolved  and the arteries become clean, making blood circulation uninterrupted. If this Pranayama is practiced for three to four months regularly, 30% – 40% of blockages in the arteries are removed preventing the heart attack.
  • Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also cured making the arterial channels clear for effective and uninterrupted flow of blood in the heart.
  • Anuloma viloma pranayama is highly recommended for angina. With regular and daily practice, angina is completely cured without any medicine or extra exercise. It has been proved on various heart patients in India by Swami Ramdev.
  • Innumerous unbelievable results on patients are proved in India by Swami Ramdev. He completely removed  ‘arteries blockage’ in chronic heart patients with pranayama without any medicine. So many heart patients come to his ashram in Haridwar, India and get cured their heart problems with pranayam practice only. It is like a miracle and proves “Indian yoga & pranayama” credibility even in the age of advanced medical science.
  • Negative thinking is turns to positive approach to life. It increases enthusiasm and spirit, the Sadhaka becomes fearless and feels blissful.
  • It purifies all the nadies in the body, therefore it is also known as ‘Nadi Shuddhi’ or ‘Nadi Shodhana’ Pranayama. Some yogies call it as ‘Yogic Breathing’.

In the beginning, pranayama must be practiced under supervision of experienced teacher. Practitioner should NEVER cross his body stamina and should never try ‘over practice’ to get benefits earlier, as it may cause fatigue or giddiness. So, be patient and practice regularly and constantly. Increase practice gradually after the body gains more stamina within few days.There are not any harm or side effects of anulom vilom if practiced properly. This is very good breathing exercise for women during pregnancy but over straining must be avoided.