Anulom Vilom Pranayama : Benefits, Steps, Precautions & Side Effects

Anulom Vilom Pranayama : Benefits, Steps, Precautions & Side Effects

Benefits and Method of Anulom Vilom Pranayama

Anulom-Vilom is such a pranayama, which is very easy to do. Despite this, many people do it in the wrong way and they do not even know about it. In such a situation, there is no benefit of doing anulom-vilom. Keeping this in mind, here we are telling the method of Anulom Vilom Pranayama. Information about the advantages and disadvantages of Anulom Vilom is also available here. Along with this, some important tips related to Anulom Vilom Pranayama have also been mentioned.

The great yoga masters of India have created this science after thousands of years of penance and research. But even today, ask any common man about which Yogasanas he knows, then people will be able to tell about a few chosen Yogasanas and Pranayama.

Sadly, people who do not understand the scientific side of yoga question the benefits of these pranayama or breathing techniques. But now scientific research has also started confirming the accuracy and benefits of these pranayama.

One such very famous Pranayama is Anulom Vilom Pranayama. Most of the people think that Anulom Vilom Pranayama is just to inhale from one nostril and exhale from the other. but it's not like that. Anulom Vilom is also known as Nadi Shodhan Pranayama. But most people do not know about this.

Therefore, in this article we will tell you what is Anulom Vilom / Nadi Shodhan Pranayama? Will also give information about the method and precautions of doing Pranayama.

Table of Content

What is Anulom Vilom Pranayama?

Anulom Vilom Yoga is a specific type of controlled breathing pranayama. This involves closing one nostril while inhaling, then closing the other nostril while exhaling. The process is then reversed and repeated.

Breathing through the other nostril is said to have many physical and psychological benefits, including reduced stress and improved breathing and circulation. There is some scientific evidence that supports some of these claims. Most people can practice Anulom Vilom breathing safely and without any side effects. Its regular practice also gives many benefits to the body.

Anulom Vilom Pranayama is a Sanskrit language word. It is made up of three words. The first word Anulom means to walk in the direction of hair growth. While the other word vilom means lom i.e. walking in the opposite direction of hair growth. Anulom antonyms are considered opposite to each other.

In pranayama, the word anulom means inhaling through the right nostril while vilom means exhaling through the left nostril.

Whereas Pranayama means Prana i.e. taking the breath to the dimension or inhaling and exhaling in a specific way. In simple language, in this asana, breathing is done through the right nostril and exhale through the left nostril. At the same time, the name of Nadi Shodhan Pranayama is made up of three words – Nadi means energy channels of the body and Shodhan means to purify and Pranayama means breathing.

Practicing Nadi Shodhana Pranayama helps in purifying the nadis and also helps in increasing the oxygen levels in the body.

How to do Anulom Vilom Pranayama 

Anulom Vilom Pranayama : Benefits, Steps, Precautions & Side Effects

There is a question in the mind that how to do Anulom Vilom, then first of all a certain hour of the day has to be chosen. Morning time is considered the ideal time to practice yoga. Anulom-Vilom can prove to be more effective in the fresh air of the morning. If you want, you can practice Pranayama even in the evening. 

While doing Pranayama, 3 activities are done – 1.Purak, 2.Kumbhaka and 3.Rechak. Kumbhak is not done in Anulom Vilom. It means to inhale and exhale. The act of inhaling is called Puraka and exhalation is called Rechaka. The process of holding the breath inside is called Kumbhaka. Stop in or stop breathing out. If we do the act of stopping, then Nadishodhana will be Pranayama. Stopping the air inside the lungs according to the rules, taking out the internal and complete breath and making the lungs airless is called external Kumbhak. In Anulom Vilom, we do not have to stop the breath, just take it and leave it according to the rule.

  • Choose a clean place and spread a yoga mat or a clean sheet there.
  • Keep in mind that only the right hand thumb and right hand middle finger will be used for Anulom-Vilom.
  • Now you have to sit in the posture of Padmasana i.e. keep the paw of the left leg on your right thigh and the paw of the right leg on the left thigh.
  • Those who cannot sit in Padmasan posture, they can sit in Sukhasan posture.
  • If it is difficult for someone to sit on the ground, then one can sit on a chair.
  • Keep the waist straight and close both your eyes.
  • Take a long deep breath and exhale slowly. After this try to concentrate yourself.
  • After this, close your right nostril with the thumb of your right (straight) hand and take a deep breath slowly through the left nostril.
  • Do not force breathing, take deep breaths as much as possible.
  • Now close the left nostril with the middle finger of the right hand and exhale slowly while removing the thumb from the right nostril.
  • Take a pause for a few seconds and take a deep breath through the right nostril.
  • Now close the right nostril with the right thumb and exhale slowly by removing the middle finger of the right hand from the left nostril.
  • In this way one cycle of Anom-Vilom Pranayama will be completed.
  • Five to seven such cycles can be done at a time. You can do this process daily for about 10 minutes.

Duration: Keep repeating this process for at least 5 minutes. Means inhaling from the left nostril and exhaling from the right and inhaling from the right and exhaling from the left. This is Anulom Vilom Pranayama.

Benefits of Anulom Vilom Pranayama

Now here we are telling in detail that what physical problems can be relieved by doing Anulom Vilom. The benefits of Anulom Vilom can be something like this.

1. Diabetes

The benefits of Anulom Vilom have been seen for diabetic patients. During a scientific study, it has been found that doing Anulom Vilom for five to ten minutes daily can provide relief from type 2 diabetes. Along with this, it has also been given in the research that the practice of Pranayama can reduce the level of blood glucose . Anulom Vilom is also a type of Pranayama, so Anulom Vilom can be beneficial in case of diabetes.

2. Heart Health

Anulom Vilom Pranayama can also be beneficial to avoid heart diseases. This pranayama can prevent heart disease and heart blockage. Also, it is considered helpful in reducing the risk of heart disease like high blood pressure . Anulom Vilom Pranayama is also beneficial for heart patients because it can increase the capacity of the heart .

3. Arthritis

Anulom Vilom Pranayama is also effective in diseases like arthritis. According to a scientific research, doing yoga can provide relief from morning cramps and swelling in the joints. Along with this, it has also been said in the research that instead of doing yoga alone, more effective results can be seen if done with massage therapy .

4. Migraine

The benefits of Anulom Vilom can also be seen for migraine . This is a type of headache, which occurs in the whole head or half of the head. It is also caused by migraine, depression and anxiety . To get relief from this, Anulom-Vilom Pranayama can be done. According to scientific studies, breathing exercises can relieve depression and anxiety, thereby controlling migraine.

5. Concentration

One of the functions of Anulom Vilom Yoga is to increase concentration. Especially, students can practice this breathing exercise to strengthen their concentration power. Actually, Anulom-Vilom Pranayama can improve the neuronal activities of the brain along with controlling the nervous system. This can help in increasing concentration.

4. Helpful in reducing weight

The miracles of Anulom Vilom can also be seen to control weight. This breathing exercise works to control the amount of fat or fat in the body. This can easily control the percentage of increasing weight.

5. To reduce constipation

The benefits of Anulom Vilom can also be seen for stomach related problems like constipation. Actually, according to the information published on the website of National Health Portal (NHP), Anulom Vilom Pranayama can relieve constipation. The benefits of this pranayama are only available by doing it properly, so do take the guidance of an experienced yoga instructor.

6. Aids in detox

The benefits of Anulom Vilom also include detoxifying the body. Sometimes carelessness in eating and drinking becomes the cause of poisoning in the body. Anulom Vilom Pranayama can be done to remove this toxicity of the body or to keep detox. According to research, Pranayama not only detoxes the body, but can also play an important role in strengthening immunity .

7. Keeps Calm

To keep yourself calm, it is necessary to keep the mind and mind calm. Pranayama is such a yoga process, which can calm the mind. According to scientific studies, regular practice of breathing exercises works to keep away from anxiety and depression . Also, brain function can also increase . To stay stress free, you can do Anulom-Vilom Pranayama daily .

8. Blood circulation

The benefits of Anulom Vilom Pranayama can be seen to improve blood circulation in the body. According to a scientific research, the breathing activity during this yoga can improve the blood circulation and blood flow of the body . Also, its regular practice can reduce systolic blood pressure (SBP) and diastolic blood pressure (DBP) .

9. Skin glow

The miracles of Anulom Vilom can also be seen on the skin. Performing Anulom Vilom Yoga can help in detoxifying the body completely . When the toxin is released from the body, it can repair damaged skin cells and increase the elasticity of the skin. This can also benefit the skin . Just to increase the glow of the skin, you can do Pranayama.

Some More Tips to do Anulom Vilom 

After knowing the benefits of Anulom Vilom Pranayama and how to do Anulom-Vilom, read the precautions related to Anulom-Vilom.

  • The benefits of Anulom Vilom are more before eight o'clock in the morning than in the evening.
  • If someone is doing Anulom-Vilom for the first time, then do this yoga practice under the supervision of a yoga instructor. This can avoid the loss of Anulom Vilom.
  • To get more benefits of Anulom-Vilom, take care of food.
  • Make sure that the steps of doing Anulom-Vilom are correct.
  • To avoid the harm of Anulom Vilom, serious heart patients, blood pressure patients and pregnant women should practice only after medical consultation.

Today, the number of people doing Anulom-Vilom has increased a lot all over the world. The main reason for its popularity among the people is its benefits. It can be beneficial for every person.

What are the precautions to be taken while doing Anulom Vilom / Nadi Shodhan Pranayama 

  • Be aware of the breath and see how it affects the body and mind.
  • Try it for a minute or two in the beginning.
  • The first time you try it, it might feel a little awkward.
  • Do this only till you are comfortable.
  • Don't force yourself to go out of your comfort zone.
  • If you fail, you can always try again another time.
  • Feeling in control and comfortable is important.
  • Increase your time at your own pace.
  • In the beginning, practice Anulom Vilom only with a trained yoga teacher.

Side Effects Or Possible Risks Of Anulom-Vilom Or Nadi Shodhan Pranayama

Anulom Vilom Pranayama is considered safe for most healthy people. No further damage is known. A 2019 review of 68 studies found that yogic breathing is safe when guided by a trained teacher.

It's a good idea to start with a minute or two and build up gradually as your confidence grows. Stop if you feel dizzy or short of breath.

Before starting Anulom Vilom breathing, talk to a doctor if you have a chronic respiratory or cardiovascular condition.

Frequently asked questions About Anulom Vilom (FAQ)

1. Is Anulom Vilom dangerous?

No, it is not dangerous for a healthy person to do Anulom Vilom. Yes, if someone has a serious problem, it can prove to be harmful for them. In such a situation, do Anulom Vilom only on the advice of the doctor.

2. Who should not do Anulom Vilom Pranayama?

If someone has recently undergone any kind of surgery related to respiratory system, then he should not do Anulom Vilom. Also, people suffering from high blood pressure, serious heart patients and pregnant women should do this yoga only on the advice of a doctor.

3. Which one is better in Anulom Vilom and Nadi Shodhan?

Anulom Vilom Pranayama and Nadi Shodhan Yoga both are good at their place. On some people the effect of Anulom Vilom can be seen quickly, while on some people the effect of Nadi Shodhan can be seen. Actually, there is no need to hold the breath during Anulom Vilom, whereas during Nadi Sodhan, the breath has to be held inside for maximum time.

4. What should I do first, Anulom Vilom or Kapalbhati?

Benefits of Kapalbhati and Anulom Vilom are only when it is done properly. For this, first Kapalbhati and then Anulom Vilom should be done.

5. Can we do Anulom Vilom before sleeping?

Yes, Anulom Vilom can be done at night. If you have eaten just before sleeping, then this yoga should not be done. Do not eat any kind of food for at least 4 hours before doing this.

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