Anuloma-Viloma Prāṇāyāma
Introduction & Definition
Anuloma-Viloma is a basic form of alternate nostril breathing, often practiced as a preliminary step to Nadi Shodhana Prāṇāyāma.
It balances the flow of prāṇa in the two main channels (Idā & Piṅgalā) and calms the mind.
In this practice, inhalation and exhalation alternate between the two nostrils without retention (kumbhaka), making it beginner-friendly.
Meaning & Etymology
Anuloma = “with the grain,” “natural order,” or “moving along with.”
Viloma = “against the grain,” “reverse order.”
Together: Anuloma-Viloma means breathing alternately in natural and reverse order through both nostrils.
Philosophy & Concept
Based on the yogic philosophy of Nadis (energy channels):
Ida Nadi (left nostril) = lunar, cooling, calming, parasympathetic.
Pingala Nadi (right nostril) = solar, heating, energizing, sympathetic.
Alternating breath balances Ha (sun) and Tha (moon), creating harmony.
A foundation for higher practices like Nadi Shodhana and Kumbhaka.
Preparatory Practices
Kapalabhati to clear nasal passages.
Simple breath awareness for beginners.
Comfortable seated posture (Sukhasana, Padmasana, Vajrasana).
Practical Technique (How to Perform)
Sit in a meditative posture with spine erect.
Use Nasika Mudra with right hand (thumb closes right nostril, ring finger closes left).
Steps:
Close right nostril, inhale through left slowly.
Close left nostril, exhale through right.
Inhale through right nostril.
Close right nostril, exhale through left.
This completes one round.
Practice 5–10 rounds initially, gradually increase.
Common Mistakes & How to Improve
Forcing the breath → keep inhalation/exhalation smooth.
Rapid switching → pause briefly while changing nostrils.
Slouching posture → keep spine upright.
Holding breath (when not ready) → beginners should avoid kumbhaka.
Benefits
Balances nervous system and pranic flow.
Improves lung capacity and oxygenation.
Reduces anxiety, stress, and insomnia.
Improves focus and emotional stability.
Prepares mind for meditation.
Precautions & Contraindications
Avoid immediately after meals.
Not for people with severe cold, blocked nostrils, or lung infection.
Advanced ratios should not be attempted without guidance.
Duration, Timing & Stages
Beginner: 5–10 minutes daily.
Intermediate: 15–20 minutes with slow, long breaths.
Advanced: Ratio breathing (1:2, then 1:4:2 with kumbhaka).
Best time: Morning (Brahma Muhurta) or evening, on an empty stomach.
Variations & Advanced Levels
With Kumbhaka (breath retention) → transforms into Nadi Shodhana.
With ratios:
1:1 (equal inhale & exhale).
1:2 (double exhalation).
1:4:2 (inhale-hold-exhale).
With Bandhas (Jalandhara, Mula, Uddiyana) in advanced practice.
Stages of Progress & Signs of Advancement
Initial: Greater calmness, steady breathing.
Intermediate: Balanced emotions, deeper awareness.
Advanced: Subtle pranic awareness, meditative absorption, deeper vitality.
Application in Daily Life & Lifestyle Integration
Ideal stress reliever during work breaks.
Can be practiced before meditation or sleep for relaxation.
Helps balance mental energy before important tasks.
Integration with Other Yogic Practices
Excellent preparatory pranayama before asana or dhyana.
Complements Kapalabhati and Bhastrika (cleansing & energizing).
Forms foundation for Kundalini practices.
Yogic Anatomy & Physiology
Balances Ida & Pingala Nadis, leading prana to Sushumna Nadi.
Activates Ajna Chakra (center of awareness).
Harmonizes prana vayus:
Prana Vayu (inhalation)
Apana Vayu (exhalation)
Samana Vayu (balance at navel).
Modern Anatomy, Physiology & Kinesiology
Enhances respiratory efficiency & lung capacity.
Improves autonomic nervous system balance (parasympathetic ↔ sympathetic).
Kinesiology: promotes upright posture, thoracic expansion, and diaphragmatic movement.
Biomechanism
Controlled nasal breathing → increases CO₂ tolerance, regulates blood pH.
Alternating nostrils → stimulates both brain hemispheres alternately.
Creates coherence in heart rate variability (HRV) → linked with calmness.
Physiological & Psychological Effects
Physiological: Improves oxygen exchange, reduces blood pressure, enhances cardiac efficiency.
Psychological: Increases calmness, concentration, emotional balance, memory.
Long-term → improves resilience to stress.
Modern Relevance & Scientific Research
Studies show alternate nostril breathing:
Lowers blood pressure & heart rate.
Enhances cognitive performance & memory.
Reduces anxiety, depression, and insomnia.
Improves autonomic balance (HRV).
Summary
Anuloma-Viloma Prāṇāyāma is a foundational yogic breathing practice that balances energy, harmonizes the nervous system, and prepares for advanced pranayama. Safe, simple, and highly effective, it is a bridge between physical yoga and meditative states.
FAQ
Q: How is Anuloma-Viloma different from Nadi Shodhana? → Anuloma-Viloma has no retention; Nadi Shodhana includes kumbhaka & ratios.
Q: Can beginners do it daily? → Yes, starting with 5 minutes.
Q: Which nostril to start with? → Traditionally, start inhalation from the left nostril.
Q: Can it cure anxiety? → Helps reduce anxiety by balancing the nervous system.
References
Hatha Yoga Pradipika (Chapter 2, Verses 7–10).
Gheranda Samhita.
Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha.
B.K.S. Iyengar – Light on Pranayama.
Research: Journals on yoga, pranayama & HRV studies.