Chandra Anuloma Viloma Pranayama
Introduction
Chandra Anuloma Viloma Pranayama, often called Moon-Purification Alternate Nostril Breathing, is a calming pranayama practice where breathing is predominantly regulated through the left nostril (Ida Nadi). This activates the lunar, cooling, and parasympathetic qualities, promoting relaxation, introspection, and mental balance.
Definition
A pranayama practice that involves slow inhalation through the left nostril and gentle exhalation through the right or left nostril, balancing lunar energy (Chandra Nadi).
Unlike full Nadi Shodhana, it emphasizes Ida activation.
Meaning
Chandra = Moon (cooling, calmness, rest, feminine energy, Ida Nadi).
Anuloma = With the natural order, with the grain, forward-flowing.
Viloma = Against the grain, reverse order (sometimes used interchangeably in pranayama to indicate alternate pattern).
Together: Breath regulation favoring the left nostril (moon channel) for cooling, tranquility, and balance.
Etymology
Chandra (Sanskrit root cand) = shining, moon.
Anu = with / following. Loma = hair, order, natural direction.
Viloma = against natural order, reverse.
Thus, this pranayama harmonizes breath flow with the lunar pathway (Ida Nadi).
Philosophy & Concept
Rooted in Hatha Yoga Pradipika & Gheranda Samhita, Ida Nadi is associated with cooling, introversion, rest, parasympathetic activation.
Moon energy is symbolic of coolness, stability, nourishment, receptivity.
Philosophically, it balances rajasic and hyperactive tendencies of the mind.
Preparatory Practices
Sukshma Vyayama (gentle loosening exercises).
Basic breath awareness.
Kapalabhati or Nadi Shodhana for cleansing.
Ensuring open nostrils (use Jala Neti if blocked).
How to Perform
Sit in Padmasana, Siddhasana, or Vajrasana with spine erect.
Relax shoulders, place left hand in Chin Mudra, right hand in Vishnu Mudra.
Close the right nostril with the thumb.
Inhale deeply and slowly through the left nostril.
Retain breath if comfortable (kumbhaka – optional).
Exhale slowly either through the right nostril (traditional) or left nostril (simplified).
Repeat 9–18 rounds.
Common Mistakes & Corrections
Breathing too forcefully → keep breath soft and smooth.
Collapsing spine → maintain upright posture.
Holding breath too long → beginners should avoid strain.
Practicing on a full stomach → always empty stomach.
Benefits
Calms mind, reduces stress & anxiety.
Lowers blood pressure, improves heart health.
Enhances sleep quality (insomnia therapy).
Improves focus, memory, and meditation depth.
Balances hormones and nervous system.
Activates parasympathetic nervous system → relaxation response.
Precautions
Avoid in severe cold, nasal block, or sinus infection.
Not suitable for low blood pressure patients in excess.
Beginners should avoid long breath retention.
Contraindications
Chronic respiratory illness (severe asthma, COPD).
Hypotension (may cause dizziness).
Depression (excess cooling may aggravate lethargy if overdone).
Immediately after meals.
Duration, Timing, Stages
Best time: Early morning (Brahma Muhurta) or evening before sleep.
Duration: Start with 3–5 min, gradually extend to 15–20 min.
Stages:
Stage 1: Inhale left – exhale right (no retention).
Stage 2: Add mild retention.
Stage 3: Prolonged kumbhaka with mental mantra (advanced).
Practical Technique
Focus on slow, rhythmic breathing.
Use internal awareness on Ida Nadi (left channel).
Optionally combine with So-Ham mantra (So = inhale, Ham = exhale).
Variations & Advanced Levels
Chandra Bhedana (Moon-Piercing Pranayama): Inhale left, exhale right only.
With Kumbhaka – breath retention with bandhas.
With Japa – mentally chanting Om or So-Ham.
Stages of Progress & Signs
Beginner: Relaxation, calmness.
Intermediate: Improved focus, balanced emotions.
Advanced: Subtle cooling sensation, deeper meditation, balanced ida-pingala.
Application in Daily Life
Use before bedtime for insomnia.
During stressful work for calmness.
For hypertension management.
In hot climates to cool body-mind.
Integration with Other Practices
Before meditation (dharana, dhyana).
After dynamic pranayama (e.g., Kapalabhati, Bhastrika).
As cooling counterpart to Surya Bhedana.
Yogic Anatomy & Physiology
Activates Ida Nadi (left energy channel).
Stimulates parasympathetic nervous system.
Cools Agni (digestive fire), balances excess pitta.
Modern Anatomy & Physiology
Slows heart rate, reduces cortisol.
Enhances vagal tone (Vagus nerve activation).
Improves oxygen-CO₂ balance.
Induces alpha brain waves → relaxation.
Kinesiology & Biomechanism
Inhalation expands diaphragm & intercostals.
Exhalation passive, reducing thoracic volume.
Lateralized airflow → left nostril dominance activates right hemisphere of brain (creativity, calmness).
Physiological & Psychological Effects
Physiological: Lower BP, cooling, hormonal regulation.
Psychological: Calms mind, reduces aggression, promotes clarity.
Modern Relevance & Scientific Research
Used in yoga therapy for hypertension, anxiety, insomnia.
Studies show left-nostril breathing → parasympathetic dominance and improved HRV (heart rate variability).
Beneficial in stress-management programs worldwide.
Summary
Chandra Anuloma Viloma Pranayama is a gentle, cooling, restorative practice ideal for balancing overstimulation, stress, and heat in body-mind. It harmonizes yogic energy channels and is supported by modern research for its calming, therapeutic benefits.
FAQ
Q1: Can beginners practice daily?
Yes, start with 5 min daily.
Q2: Is retention necessary?
No, optional for advanced practitioners.
Q3: Best time to practice?
Evening or before sleep.
Q4: Can it be combined with meditation?
Yes, excellent preparatory tool.
References
Hatha Yoga Pradipika (Svātmārāma).
Gheranda Samhita.
Satyananda Saraswati – Asana Pranayama Mudra Bandha.
Saraswati, Niranjanananda – Prana & Pranayama.
Peer-reviewed studies on left nostril breathing & autonomic regulation.