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Anulom Vilom Pranayam or Alternate Nostril Breathing Technique

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This is one of the main practices of Pranayama which is mentioned in the yogic texts Hatha Yoga Pradeepika, Gheranda Samhita, Tirumandiram, Siva Samhita, Puranas and in the Upanishads.
In the practice of pranayama, inhalation (called Puraka), retention (called Kumbhaka) and exhalation (called Rechaka) is used. Anulom Vilom pranayama can be practiced with or without Kumbhaka (holding of breath). Beginners should start the practice without Kumbhaka.

The duration of inhalation and expiration depends entirely on the capacity of the practitioner. Start with whatever you are comfortable with – say 4 seconds inhalation and 4 seconds exhalation. Later it can be increased up to 30 seconds or even more.
Breathing is done only through one nostril which is alternated. During this process, the other nostril is closed using the fingers. The thumb is used to close the right nostril and the ring finger is used to close the left nostril. Please see the video for proper explanation.


1. Sit in Padmasana or Siddhasana and keep both the hands on the knees in gyan or dhyan mudra ( touching the tips of the thumb and the index finger with each other, keeping the remaining three fingers straight ) .
2. Close your right nasal with thumb,take breath in from left nasal. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. 
3. Now you can take breath in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
4. Breath in and out process should be deep and very slow. “Breathing in” or “inhaling” should be into lungs not in stomach. 
4. It can be continued from 10 to 20 minutes. However, initially, it can be done with break after every 2 secs. 


This pranayama benefits to heart, high BP, vat-cuf-pit, heart blockage, arthritis, cartilage, bent ligaments, sinual fluid reduced,parkinson, paralysis, neural related, migraine pain,depression, asthma, allergy ,sinus etc. 

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