Anulom Vilom Pranayama: Steps, Benefits and Precautions

Anulom Vilom is a classic pranayama technique in which you breathe through one nostril at a time, alternating sides. It is taught early in almost every yoga teacher training because it is gentle, easy to learn and powerful for calming the mind.

What Is Anulom Vilom Pranayama?

"Anulom" means with the grain and "Vilom" means against the grain. In practice, you inhale through one nostril and exhale through the other in a steady, even rhythm. It is closely related to Nadi Shodhana, the practice of purifying the subtle energy channels.

How to Practise Anulom Vilom: Step by Step

1. Sit comfortably in Sukhasana or Padmasana with your spine tall and shoulders relaxed.

2. Rest your left hand on your knee. Raise your right hand into Vishnu Mudra.

3. Close your right nostril with your thumb and inhale slowly through the left nostril.

4. Close the left nostril with your ring finger, release the right, and exhale slowly through the right nostril.

5. Inhale through the right nostril, then switch and exhale through the left. This is one round.

6. Begin with 5 rounds and slowly build up to 10 minutes of practice.

Tips for Beginners

• Keep the breath smooth and silent, never forced.

• Start with a 1:1 ratio of inhale to exhale before moving to longer exhales.

• Practise on an empty stomach, preferably in the morning.

Benefits of Anulom Vilom Pranayama

• Calms the nervous system and reduces everyday stress

• Improves concentration and mental clarity

• Supports better sleep when practised in the evening

• Improves breath awareness and lung capacity

• Prepares the mind for meditation

Precautions

• Never strain or hold the breath if you are a beginner.

• If you have high blood pressure, heart or respiratory conditions, or are pregnant, practise only under guidance from a qualified teacher.

• Stop and breathe normally if you feel dizzy.

Learn Pranayama in Rishikesh

Rishikesh is a very good place to learn pranayama properly, under experienced teachers and in a calm setting. At Siddhant School of Yoga, pranayama is part of the daily routine in our teacher training programs, so students build a steady, safe practice from day one.