Thursday, 29 September 2011

Anuloma Viloma - Alternate Nostril Breathing

In this pranayama, you breathe in and out through alternate nostrils. Hence the name.


  1. Place your right hand on your nose to close the nostrils.
  2. Fold in your index and middle fingers.
  3. Place your ring and little finger on the left nostril.
  4. Close the right nostril with your thumb.
  5. Lift the fingers on the left nostril and breathe through it., retain your breath.
  6. The right nostril should remain closed.
  7. Close both the nostrils and hold your breath.
  8. Open the right nostril and breathe out keeping the left nostril closed.
  9. Breathe in through the right nostril keeping the left closed.
  10. Hold your breath keeping both nostrils closed.
  11. Exhale through your left nostril.
  12. The right nostril should remain closed.
  13. In the above steps, count to 2 while inhaling, 4 while holding the breath and 8 while exhaling.
  14. Repeat the above eight times.
  15. You can build up to 16 times at one go.


  • This pranayama helps achieve a melodious voice.
  • Anuloma Viloma restores normal breathing.
  • It is beneficial for relaxation of mind and body.


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