About this Practice
Alternate nostril breathing — the most scientifically studied pranayama. Anulom Vilom balances the two hemispheres of the brain, harmonises the autonomic nervous system, and produces a measurable drop in blood pressure within 15 minutes of practice.
How to Practise
- 1
Sit in Sukhasana or Vajrasana. Rest the left hand on the left knee.
- 2
Bring the right hand to Vishnu Mudra: fold the index and middle fingers to the palm.
- 3
Close the right nostril with the thumb. Inhale slowly through the left nostril for 4 counts.
- 4
Close both nostrils. Hold gently for a count of 4 (beginners may omit the hold).
- 5
Release the thumb; close the left nostril with the ring finger. Exhale right for 8 counts.
- 6
Inhale right for 4 counts. Hold 4. Exhale left 8. This completes one round.
- 7
Continue for 10–20 rounds. The breath should be silent and effortless.
Benefits
- ✓Balances brain hemispheres
- ✓Lowers blood pressure and heart rate
- ✓Reduces anxiety and stress
- ✓Improves lung function
- ✓Helps manage blood sugar (diabetes)
- ✓Clears nasal passages
Health Goals Addressed
⚠️ Cautions & Contraindications
Severe nasal blockage. Omit breath retention for cardiovascular conditions, pregnancy, or beginners.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.