In today's busy life, mental stress and physical fatigue are our daily companions. But did you know that just 10-15 minutes of simple breathing exercises can change your life? I have been doing Pranayama and Meditation regularly for the past 10 years, and Anulom Vilom has been one of the keys to my well-being in this long journey.
In today's blog, I will share with you the right method of Anulom Vilom, its scientific reasons, and some secret tips that I have learned in this decade.
What is Anulom Vilom and why does it work? (The Science Behind It)
There are basically three main nadis in our body: Ida, Pingala, and Sushumna.
Ida Nadi (left nostril) symbolizes coldness (Moon).
Pingala Nadi (right nostril) symbolizes warmth (Sun).
Anulom Bilom maintains a balance between these two pulses, which calms our nervous system. Scientifically speaking, it activates our 'Parasympathetic Nervous System', which helps reduce stress hormones.
The correct method of removing the Anuloma (Step-by-Step Advanced Guide)
Seat and spine: First, sit in a quiet place as a Babu (Sukhasana, Siddhasana, or Padmasana). Those who have difficulty sitting on the floor can sit on a chair, but the spine should be kept completely straight.
Hand mudra: Place the left hand on the knee in the 'Gyan Mudra' (thumb and index finger touching). Hold the 'Vishnu Mudra' or 'Nasika Mudra' in the right hand.
Start breathing: Lightly close the right nostril with the thumb of the right hand. Now breathe very slowly and deeply through the left nostril. You can count to 4 in your mind.
Change of breath: Now close the left nostril with the ring finger.
Exhalation: Open the right nostril and exhale slowly. Count to 8 while exhaling (i.e., the time for exhaling will be twice as long as the time for inhaling).
Reverse process: Now inhale through the right nostril again for a count of 4, close the right nostril, and exhale through the left nostril for a count of 8.
Duration and Repetitions
Many people ask how long you should do it. My 10 years of experience say:
For beginners: Start with 5-10 minutes.
For advanced levels: You can do it twice a day (morning and evening) for 15-20 minutes.
Ratio: Initially, do it in a ratio of 1:1 (4 seconds on and 4 seconds off). After a few months, increase it to a ratio of 1:2.
Amazing Benefits of Anuloma Biloma (Detailed Benefits)
Mental and brain power: It harmonizes the left and right hemispheres of the brain. As a result, memory and creativity increase.
Detox or blood purification: Deep breathing allows a lot of oxygen to enter the body, which helps to remove toxins from the blood.
Heart disease prevention: Regular practice reduces the chances of heart blockage and keeps cholesterol under control.
Migraine and sinus: It is a blessing for those who have long-term migraine or sinus pain.
Increase in body radiance: Regular consumption of Anuloma Biloma brings a strange glow to the face, because it maintains hormonal balance.
Some important precautions in my 10 years of experience (Personal Tips & Safety)
In this long time, I have noticed some small but very important things:
Do not force: Do not put too much pressure on the lungs while breathing. It will be completely spontaneous.
Do not pinch the nose: Place your finger very lightly on the nose. Pressing hard will cause difficulty in breathing.
Food and time: Never do it on a full stomach. Do it at least 1 hour after drinking tea or coffee.
Fever or illness: There is no need to force this if you have a blocked nose due to severe fever or cold, and cough. Get well first.
Who should not do Anuloma Bilom? (Contraindications & Precautions)
Although Anuloma Bilom is generally safe for everyone, in some special cases, it is important to take precautions or seek expert advice before doing it:
Acute illness or fever: If you have a very high fever or feel very weak, it is better not to do Pranayama at that time. Give your body rest first.
Blood pressure problems: Those who have very high blood pressure or heart disease should not hold their breath after inhaling (do not do Kumbhaka). Just practice breathing in and out at a normal pace.
Surgery or Surgery: If you have recently had any major surgery on the abdomen, chest or brain, do not start Pranayama for at least 6 months or without the permission of the doctor.
Pregnancy: Pregnant mothers can do Anuloma Bilom, but very carefully. Under no circumstances should you hold your breath or sit in a way that puts pressure on the abdomen. It is safest to do it under the supervision of a yoga expert.
Stomach problems: Those who have problems like hernia or stomach ulcers should practice this very slowly and stop immediately if they feel any discomfort.
Disclaimer
All the information shared in this blog is based on my 10 years of personal experience and long-term practice. However, everyone's body and health condition are different. Therefore, it is better to consult your doctor or a certified yoga expert before starting any pranayama or yoga practice. Especially if you have any chronic illness or physical problems, do not try it on your own, but practice under proper guidance.
.jpg)
.jpg)
0 Comments