Anulom Vilom – Instructions and Benefits

Anulom Vilom, also known as the alternate nostril breathing technique, is one of the most effective pranayama (breathing exercises). It works towards purifying the mind and body. Anulom Vilom offers a variety of benefits in curing a number of internal body conditions and is highly useful in releasing stress and anxiety.

Anulom Vilom pranayama can also be performed by individuals of all ages. You can increase the benefits via practicing it at a cool quite place. You can also practice it after giving a gap of five hours after eating. This will allow the food that is consumed to get digested.

The Benefits of Anulom Vilom Pranayama

Anulom Vilom benefits us via balancing three doshas of the body. Imbalance in the three dosas can lead to illnesses. It also helps in awakening of the Kundalini if you focus on the Moolandra Chakra while performing this exercise.

Anulom Vilom benefits via bringing relief to various conditions such as like sinus, respiratory problems, and asthma. It eliminates artery blockages and maintenance of cholesterol levels. It is also effective in dealing with conditions like constipation, flatulence, diabetes, and obesity. Since there are no side effects of Anulom vilom, it is considered to be very effective for weight loss.


Anulom Vilom should be avoided by women during pregnancy and periods. Individuals suffering from heart troubles should not perform this exercise. Too much force may lead to problems. It is also crucial to practice it under the guidance of a qualified instructor. To ensure maximum Anulom Vilom benefits, it is important that you practice it daily. Also combine it with a healthy diet plan to flush out toxins from the body.

Here to Practice is Anulom VilomPranayama

Step 1: Close your eyes and relax.

Step 1: Sit in this position for a couple of minutes till you settle down.

Step 2: Close your right nostril with your right thumb

Step 3: Breath in from your left nostril.

Step 4: Hold the breath for a couple of seconds.

Step 5: Open right nostril and close left nostril with middle and ring finger

Step 6: Breath out from right nostril.

Step 7: Breathe in from right nostril, close the right nostril

Step 8: Open left nostril and breathe out.

Step 9: Repeat again.

You can practice this pranayama for bout 5-6 minutes per day. Consistency is the key to derive maximum benefits from this pranayama.


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