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“Anulom Vilom Pranayama: Where your nostrils take turns being the star of the breathing show, keeping things fair and balanced!”
Pranayama has recently become the talk of the town for its numerous benefits. And when it comes to Pranayama, Anulom Vilom is the star power behind all this popularity. If you are keen to learn about this miraculous pranayama then look no further, because in our blog Anulom Vilom: How To Do, we will try to resolve all your queries and questions regarding this pranayama.

What Is Anulom Vilom Pranayama?

 First, let’s understand Anulom Vilom Pranayama. Alternate Nostril Breathing, or Anulom Vilom Pranayama, is a yogic breathing practice that calls for conscious, controlled inhalation and exhalation through different nostrils. This technique involves slowly closing one nostril while breathing through the other, and then switching directions. It is a methodical and rhythmic breathing technique that improves physical, mental, and emotional well-being by balancing the body’s energy flow.

The words “Anulom” and “Vilom” both mean “with the grain” or “natural,” however “Vilom” signifies “against the grain” or “opposite.” This represents the equilibrium between competing energies inside ourselves by denoting the balanced passage of air via opposite nostrils. Now that we know What is Anulom Vilom Pranayama is, let’s understand how to do Anulom Vilom Pranayama. 

How To Do Anulom Vilom Pranayama?

Practicing Anulom Vilom Pranayama is quite simple, all you need to do is balance the breath flow between both your nostrils, below we have mentioned Anulom Vilom Pranayam steps to help you get a clear idea. 

1. Find a comfortable seated position:

Sit cross-legged on the floor or on a chair, ensuring your spine is straight and your body is relaxed. You can also choose to lie down if that feels more comfortable for you.

2. Close your eyes:

Close your eyes gently to help focus your attention inward and create a sense of relaxation.

3. Get ready:

Rest your left hand comfortably on your lap, either in a relaxed position or in a mudra of your choice. Raise your right hand and bring it near your nose.

4. Use your right thumb:

With your right hand, gently close your right nostril by placing your thumb on it. Keep your other fingers extended or lightly rested on your forehead or between your eyebrows.

5. Inhale through your left nostril:

Take a slow, deep breath in through your left nostril, feeling the air entering your body. Fill your lungs completely but without straining.

6. Close your left nostril:

Now, release your right thumb from your right nostril and use your ring finger or pinky finger to gently close your left nostril.

7. Exhale through your right nostril:

Slowly exhale through your right nostril, allowing the air to flow out in a controlled manner. Feel the gentle release and relaxation as you let go of the breath.

8. Inhale through your right nostril:

Keeping your left nostril closed, inhale through your right nostril. Feel the coolness of the breath as it enters your body.

9. Switch nostrils:

Release your left nostril and use your thumb to close your right nostril again.

10. Exhale through your left nostril:

With your right nostril closed, exhale slowly and steadily through your left nostril. Feel the warm breath leaving your body.

11. Continue the cycle:

This completes one round of Anulom Vilom Pranayama. Now, repeat the process by inhaling through your left nostril, switching to the right, exhaling through the right, and so on. Continue this alternating pattern for several rounds, gradually building up the duration of your practice.


In conclusion, practicing Anulom Vilom Pranayama can be a transformative addition to your daily routine. Remember to start with a comfortable sitting position, focus on steady and relaxed breaths, and gradually increase your practice duration. With consistency and patience, Anulom Vilom Pranayama can become a powerful tool to cultivate inner harmony, balance energy flow, and promote overall well-being. Embrace the power of this simple yet profound practice and unlock the transformative potential within yourself.


Q. How many times can Anulom Vilom be done in a day?

Ans- Anulom Vilom Pranayama can be practised for 10-15 minutes, preferably in the morning and evening, for optimal benefits. It is recommended to start with a few rounds and gradually increase the duration and repetitions as per individual comfort and capacity.



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