ANULOMA VILOMA PARAYANAMA

Anuloma Viloma Paranayama

The only Balancing Pranayama is alternate nostril breathing or Anuloma Viloma. Alternate nostril breathing is breathing alternately from one nostril at a time aiming at harmonizing and balancing the heat pingla nadhi (sun channel) and cold/ida nadhi (moon channel) current in the spine also known as prana and apana respectively. This pranayama acts like a thermostat to the body where the working of left and right nostril known as Ida and pingla i.e. moon and sun channel respectively, is harmonized by alternate inhalation and exhalation through nostrils. Perform this pranayama in meditative pose with left hand in any mudra or half open on the knee facing up and right hand in vishnu mudra.

TECHNIQUE

Anuloma Viloma Paranayama

Fold the first two fingers of the right hand to the base of the thumb and keep the last 2 fingers straight. With relaxed state of mind start with an exhalation from the left nostril.

Inhale slowly from the left nostril closing the right nostril with right thumb. Hold the breath closing both nostril with the thumb and last two fingers on the respective side.

Exhale from the right closing the left nostril with the last 2 fingers. Keep the ratio 1:4:2 followed by inhalation from the right itself holding the breath and exhalation from the left. This is one round of anuloma viloma.

While performing anuloma viloma you can give suggestions to your minds in this way:

“As I inhale I feel that I am drawing strength, courage and joy up my spine to the brain while holding the breath, I mentally affirm the positive state of consciousness. As I Exhale, I feel that I am throwing out of my body all opposing state of weakness, discouragement and sorrow.”

In case of specific physical or mental ailments you may use this pranayam to affirm the positive state of well being and to throw out the negativity of your system. Imagine as if every inhalation from left nostril cool the system and every exhalation from right nostril heats up balancing the temperature of the body to 98.4ºF.

Keep the ratio 1:2:2 for beginners and people with blood pressure need not hold the breath and perform with the ratio 1:2 of Inhalation and exhalation.

One should avoid frequent changes in the technique of the pranayam, especially in case of ratio.

Retention of breath is an advanced version. Beginners must start with simple inhalation and double exhalation with vishnu mudra. Retention must be practised under proper guidance. The period of retention should be gradually increased. One should avoid the voice during inhalation & exhalation, as any voice is indicative of friction. Perform the pranayam as smoothly, silently & gradually as possible. Do not rush to complete the number of rounds or number of counts. Keep the attention focused on the ajna charka throughout the practise. Keep the jaw, shoulders and elbows relaxed. Do not tense the eyes or forehead and keep the facial expression calm and pleasant. Use only right hand for vishnu mudra and always start breathing in from the left and exhale for the last time through the right nostril. Do not rest elbow on knee and do not drop the head down.

BENEFITS

Relaxes the body and body systems.

Maintain the temperature balance in the body from head to toe.

Keep the body warm in winter and cool in summers.

Helps in purification of blood and cleansing the nerve channels in body.

Relaxes and soothes the nervous systems making it efficient and alert.

Relieves anxiety and depression, checks the alternative mood patterns or mood swings.

Checks the abnormal diet patterns and regulates the body clock.

Makes the mind calm and composed.

Increases the concentration power magically.

Helps to sit in meditation for long hours if practised prior to mediation and daily as a routine.

It sharpens the memory by taking off the load or dispelling the unwanted information from the subconscious.

Keeps the mind steady and brings clarity of thought.
Helps in taking the right decision by balancing the pro’s and con’s in any situation.

Increases the will power and enduring capacity to meet challenges.

Helps the kundalini/ vital energy rise by piercing the six major chakras.

Maintain the honey like consistency of the serpent power/ kundalini.

Balances the temperature around the chakras by balancing the heat and cold nerve current.

Cures cough, cold, fever, giddiness, dyspepsia, high blood pressure (variations can be done), cardiac arrest.

Helps in maintaining blood pressure and cure obesity, tension headaches, migraine, insomnia, disturbed sleep patterns, depression, hyper anxiety.