Harmony through Anuloma Viloma Pranayama


In the fast-paced world we live in, stress and anxiety have become unwelcome companions for many. As we navigate through our daily lives, finding moments of peace and tranquility becomes essential for our well-being. Aniloma Viloma Pranayama, also known as Alternate Nostril Breathing, is a powerful yogic breathing technique that offers a pathway to inner calm and balance. In this blog, we will explore the benefits, techniques, and the profound impact Aniloma Viloma can have on your physical, mental, and spiritual well-being.

Understanding Aniloma Viloma:

Aniloma Viloma is a Sanskrit term that translates to “with the natural order” and “against the natural order.” This pranayama involves controlled and intentional breathing through alternate nostrils, aiming to restore balance to the subtle energy channels in the body, known as nadis. According to yogic philosophy, the right nostril (Pingala) is associated with the sun, representing energy and activity, while the left nostril (Ida) is associated with the moon, representing receptivity and calmness. By harmonizing these energies, practitioners seek to attain a state of equilibrium.

The Technique:


  1. Sit in a comfortable position: Find a quiet and peaceful space to sit comfortably, either cross-legged on the floor or in a chair with your spine straight and shoulders relaxed.

  2. Nasagra Mudra (Hand Gesture): Use your right thumb to close the right nostril and your ring and little fingers to close the left nostril. The index and middle fingers can rest gently on the forehead.

  3. Begin with the left nostril: Close the right nostril and inhale slowly and deeply through the left nostril. Once you reach a full inhalation, close the left nostril and release the right, exhaling completely.

  4. Switch sides: Inhale through the right nostril, then close the right and release the left, exhaling fully.

  5. Repeat: Continue this process, gradually increasing the duration of your breaths and maintaining a smooth, controlled rhythm. Aim for at least 5-10 minutes of practice.

Benefits of Aniloma Viloma Pranayama:

  1. Stress Reduction: Aniloma Viloma activates the parasympathetic nervous system, promoting relaxation and reducing stress levels.

  2. Improved Respiratory Function: The controlled breathing enhances lung capacity and oxygenates the body, improving respiratory function.

  3. Balanced Energy: By balancing the flow of energy through the Pingala and Ida nadis, practitioners often experience increased vitality and mental clarity.

  4. Enhanced Concentration: Regular practice can sharpen focus and concentration, aiding in mental clarity and mindfulness.

    1. Holistic Well-being: Aniloma Viloma’s impact extends beyond the physical body, positively influencing mental and emotional well-being.


Incorporating Aniloma Viloma Pranayama into your daily routine can be a transformative step towards achieving balance and harmony in your life. As with any yogic practice, consistency is key, and gradual progression is encouraged. So, take a few moments each day to breathe consciously, alternating between nostrils, and witness the profound benefits unfold in your journey toward holistic well-being.

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