Anulom Vilom Pranayama: The Panacea

‘Anulom’ is a Sanskrit word, meaning ‘alternate’. Anulom Vilom is one of the best breathing exercise which not only brings improvement in the breathing style but also makes the brain function better. Read this article to know everything related to Anulom Vilom.

Alternate breathing technique, Anulom Vilom Pranayama

Place for Anulom Vilom


Anulom Vilom should be practiced at a open, peaceful and green environment. It can also be practiced in peaceful and clean room where there is flow of fresh and healthy oxygen. 

Best time to practice it is early morning along with an empty stomach. Anulom Vilom can also be practiced later after having food, but there should be a gap of 5 hours between meal & practice. 

How To Do


  1. Wear loose and comfortable cloth and sit on the floor on a yoga mat.
  2. Sit straight with spinal cord perfectly straight. 
  3. Close right nasal with right hand thumb. Inhale slowly with the left nasal, till the lungs are completely filled with oxygen. This is known as Puraka. 
  4. Close left nasal with ring and middle fingers, opening the right nasal. Exhale slowly till the lungs are completely empty. This is known as Rechaka. 
  5. The process of ‘inhale via left nostril and exhale via right’ is “one cycle”. 
  6. Then ‘inhale through right nostril and exhale through left’ is the “second cycle” and so on.

Watch this video to know better:


It is believed that while doing this form of pranayama, the mantra ‘OM’ should be mentally repeated. It is very helpful for meditation and also unites the body with spiritual strength.

Duration 


In the beginning, Anulom Vilom should be practiced daily for 3 minutes. Later,it can be practiced for 15-20 minutes per day. If possible, it can be practiced twice a day i.e. in the early morning and evening. 

Health Benefits


Anulom Vilom is very effective against high blood pressure, paralysis, heart blockage, migraine, asthma, bent ligaments, depression, vat-cuf-pit, sinual fluid reduced, sinus, parkinson, arthritis, allergy and cartilage. 

Precautions

  • Should be avoided by women during pregnancy 
  • People with severe heart problems should not practice Anulom Vilom with excessive force

Anulom Vilom calms the mind, balances left and right hemispheres of brain, regulates clear thinking power and soothes anxiety. It enhances inner strength as well as the divine powers. Its practitioner experiences a life full of happiness and optimism.

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Pranayama: Give 45 Minutes To Stay Forever Healthy

45 minutes of Pranayama everyday can keep you healthy life-long. In this article, we are informing you the procedure and benefits of performing Pranayama. Pranayama is one aspect of Yoga that has gained immense popularity worldwide in improving the breathing cycle and rewarding its practitioners with overall self development. 

Pranayama is the breathing exercise that helps in maintaining the balance in human body for a forever healthy lifestyle. Breathing, the natural and automatic process, is controlled by our autonomic nervous system. Just like surviving in water comes naturally to fishes, breathing comes naturally to us since the moment we are born. 

Pranayama, the breathing exercise

Breathing is life and one of the most vital function. This most important life continuing function is promoted best by one of five principles of Yoga - Pranayama. As per the Yogic view, breathing brings oxygen to the brain and blood, to regulate ‘Prana’ (vital life energy).

Before Pranayama


Pranayama awakes the internal energy and promotes healthy and active life. This Yoga technique should be performed for minimum 45 minutes and can be elongated up to 2 hours for better results. Morning is the best time to practice it. Few points which should be followed necessarily before starting Pranayama are:

1. Take bath and wear loose clothes.
2. Sit straight, keeping the neck and head perfectly straight.
3. Body should be stable and spine should be straight.

To understand Pranayama in detail, click here - Pranayama

The 7-Step Pranayama Package


Let’s understand the seven steps of Pranayama, one by one:

(1) Improve Your Resistance Power With Bhastrika Pranayama

Procedure: Sit in comfortable position (Asana). Through both nostrils, breathe in; till the lungs are full and diaphragm is stretched. Breathe out gently; take deep breaths and breathe out completely.

Duration: 2-5 minutes

Health benefits: Effective against problems of heart, brain, lungs, obesity, migraine, cholesterol, asthma, paralysis and even cancer.

(2) Cure The Deadly Diseases With Kapalbhati Pranayama

Procedure: Forcefully, push the air out. Stomach will itself go in.

Duration: Begin with 1 minute or 30 times, increase it to 5 minutes. Maximum time for Kapalbhati Pranayama is 10 minutes.

Health benefits: Helps people suffering from diabetes, obesity, snoring, acidity, hepatitis B and allergic problems.

Note: Weak people and patients of heart disorders and high BP should do it slowly.

To know how to lose weight with Kapalbhati Pranayama, click here - Kapalbhati Pranayama

(3) The External Breath, Bahaya Pranayama

Procedure: Breathe air out, touch chin to chest. Squeeze the stomach completely and hold for a while. Release chin and breathe in slowly. Repeat the same process.

Duration: For beginners: 3 to 5 times
               For advanced: 11 times (21 times during winters)

Health benefits: Good for uterus prolapse, hernia, urinary and prostate issues and stomach ailments.

Note: Bahaya Pranayama should not be practiced by patients of heart complications and hypertension.

Click here to learn role of Pranayama in Yoga

(4) Arouse Your Kundalini Shakti With Anulom Vilom Pranayama

Procedure: Hold right nasal with thumb, breathe in from the left one. Open right nasal. Close the left one with middle and ring finger. Breathe out from the right nasal. Now, breathe in from the right. Close the right nasal and open the left nasal, breathe out and again in from the left nasal. Repeat the same.

Duration: 10 minutes minimum

Health benefits: Helps in dealing with heart blockage, arthritis, depression, sinus, high BP, cartilage, parkinson and sinual fluid reduced.

Note: Do it slowly and breathe into lungs and not into stomach.

(5) Free Your Mind From Anger And Frustration With Bhramari Pranayama

Procedure: Close ears using thumb, keep index finger on forehead and the rest three on the base of the nose, touching the eyes. Now breathe in. Breathe out through nose while humming.

Duration: For beginners- 3 times
                For advanced- 11 to 21 minutes

Health Benefits: Effective against depression, fear, heart blockage, sinus, stress and doubts.

Note: People suffering from tumor, migraine, epilepsy and severe headaches, should avoid Bhramari Pranayama.

Learn benefits of Bhramari Pranayama here-Bhramari Pranayama

(6) Improve The Quality Of Your Sleep With Udgeeth Pranayama

Procedure: Inhalation and exhalation should be long, slow and subtle. Inhale slowly and while exhaling, chant ‘OM’ slowly. Lengthen each breath to one one minute. Visualize the breath entering and moving inside the body.

Duration: At least 3 minutes

Health benefits: Improves the quality of sleep and is good for insomnia. 

(7) Proceed On The Path Of Spirituality With Pranava Pranayama

Procedure: Close the eyes and sit quietly. Breathe in naturally.

Duration: 2-3 mins or more

Health benefits: Deeper spiritual, physical and mental energy. Gives good health and and provides resistance against physical remedies. 

Practice Pranayama daily and you will get harmony between your soul and body. Adding this outstanding Yoga technique in your daily regime will improve your level of concentration, inner peace, helping you to have a better self control. These Pranayama tips have always benefited people and never harmed. Still, it would be better to consult a practitioner because performing Pranayama technique in a wrong way may harm you. We hope you will perform it right and take care if you have any health complication. Stay healthy & be blessed!

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Surya Namaskar: A Salutation to Surya

Surya Namaskar or Sun Salutation, is done in devotion of the centre of the universe, the Sun. Surya Namaskar is a way of salutation to this most powerful celestial body which provides heat and light to other planets. 

Surya Namaskar is experienced on three levels: mind, body and intellect. It is a sort of training to the mind and soul. We must know that only 35-40% of our muscles are involved in our daily activities and rest all remain inactive. Our body gets prone to diseases when there is imbalance of Kapha, Waat and Pitta. To remain active throughout our life, we must practice Surya Namaskar which involves the working of almost 95% to 97% of our muscles.

The breathing exercise, Pranayama, involved in Surya Namaskar provides more oxygen to the lungs making the rhythm of breathing heavy with vitality. Due to this, each breath becomes clear and carries more oxygen to different parts of the body. The Chakras (vital points) get charged and the Surya-Tej of these Chakras are enlightened with the sight and thought of Surya Devta (Sun God). 
Surya Namaskar steps

Step.1: Pranamasana (Prayer pose): Stand at the edge of the mat and keep your feet together, balancing your weight equally on both feet. Expand your chest and relax the shoulders. While breathing in, lift both the arms up and while exhaling, bring the palms together in front of your chest forming a prayer position.

Mantra: ॐ मित्राय नमः
             Salutations to the friend of all.

Step.2: Hastauttanasana (Raised arms pose): While breathing in, lift your arms and back up, keeping your biceps close to ears. The purpose of this pose is to stretch the whole body up from the heels to the finger tips.

Mantra: ॐ रवये नमः।
             Salutations to the shining one.

Step.3: Hasta Padasana (Hand to foot pose): While breathing out, bend forward from the waist, keeping your spine erect. Breathe out and bring the hands down to the floor, beside your feet.

Mantra: ॐ सूर्याय नमः।
              Salutations to he who induces activity.

Step.4: Ashwa Sanchalanasana (Equestrian pose): Breathe in and push your right leg back (as far as possible). Bring your right knee on the floor and look up.

Mantra: ॐ भानवे नमः।
             Salutations to he who illumines.

Step.5: Dandasana (Stick pose): While breathing in, take your left leg back, bringing the whole body in a straight line.

Mantra: ॐ खगाय नमः।
              Salutations to he who moves quickly in the sky.

Step.6: Ashtanga Namaskara (Salute with eight parts or points): Slowly bring your knees down on the floor and exhale. Slightly take the hips back, slide forward, rest the chest and chin on the floor. Raise the posterior a little.

Mantra: ॐ पुषणे नमः।
              Salutations to the giver of strength.

Step.7: Bhujangasana (Cobra pose): Slide forward and raise your chest up forming the Cobra posture. Keep the elbows bent and shoulders away from the ears and look up.

Mantra: ॐ हिरण्यगर्भाय नमः।
              Salutations to the golden, cosmic self.

Step.8: Parvatasana (Mountain pose): Breathe out, lift your hips and tailbone up. Your chest should be downwards in an ‘inverted V’ (/ \) posture.

Mantra: ॐ मरीचये नमः।
              Salutations to the Lord of the Dawn.

Step.9: Ashwa Sanchalanasana (Equestrian pose): While breathing in, bring your right foot forward in between the two hands. Bring the left knee down on the floor, press the hips down and look up.

Mantra: ॐ आदित्याय नमः।
              Salutations to the son of Aditi, the cosmic Mother.

Step.10: Hasta Padasana (Hand to foot pose): Breathe out and bring the left foot forward. Keep your palms on the floor. If necessary, bend the knees.

Mantra: ॐ सवित्रे नमः।
              Salutations to the Lord of Creation.

Step.11: Hastauttanasana (Raised arms pose): Breathe in, roll your spine up, hands should also go up and bend backwards a little, pushing the hips slightly outward.

Mantra: ॐ अर्काय नमः।
              Salutations to he who is fit to be praised.

Step.12: Tadasana: While exhaling, straighten the body and then bring the arms down. Relax in this position and observe the sensations in your body.

Mantra: ॐ भास्कराय नमः।
              Salutations to he who leads to enlightenment.

Click here to learn more about Surya Namaskar- Surya Namaskar Benefits

Surya Namaskar For Overall Development


Boosts overall health: Surya Namaskar not only completes the body warm up but also provides mental awareness. The deep breathes taken while doing the 12 asanas is very much beneficial for the health.

Improves digestion: The alternate stretching and compressing of the abdominal organs improves the digestive system. Surya Namaskar is very effective for the people suffering from constipation and indigestion, if done with an empty stomach every morning.

Bless you with rock-hard abs: The abdominal muscles are strengthened while performing the asanas providing workout to the core muscles including the abs.

Detoxifies the body: The active inhalation and exhalation process leads to thorough ventilation of the lungs and oxygenation of the blood. This helps in detoxification of the body by getting rid of the toxic gases.

Helps in getting rid of anxiety: Surya Namaskar improves the memory and nervous system. It also helps to calm down and getting rid of anxiety. Functioning of endocrine glands is also normalized.

Improves flexibility and helps in weight loss
The 12 asanas of Surya Namaskar workout the entire body and makes it flexible. It also helps in losing weight as compared to dieting.

Keeps you youthful: Incorporating Surya Namaskar in daily routine, keeps one youthful and healthy even in old age.

Surya Namaskar provides radiance and vitality to mind and brain. With its regular practice we can all have mental as well physical tensions at bay. A healthy and long life is possible with imparting Surya Namaskar in our daily schedule.

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