Anulom vilom Pranayam

Hi everyone, welcome back,
                Good health is the right of everyone. But this right is depend on individual, social and environmental factors. Along with social or environmental factors to a large extent, we can develop a better immune system and a better perception of oneself so that other conditions do not affect us adversely and we can achieve good health. Now in this pandemic situation we tremendously need to improve power immunity to fight against the covid-19. By doing pranayama practice everyday which increases the lung capacity, strengthen the lungs so we are going to to see next pranayama is anulom vilom.
                 The anulom means "towards"and vilom means"reverse". It is called anulom vilom because alternate nostrils are used for each inhalation and exhalation. One inhales through the left nostril that is "ida nadi", then the order is reversed by inhaling through the the right nostril that is
"Pingala nadi", and  exhaling through the left nostril this pranayama also called "Nadi shodhan pranayama", if it is performed with the "  kumbhaka" that is holding the breath.
           
           Let's see how perform it-

     - sit in the position of padmasana  or sukhasana or any comfortable meditative pose.

       - keep the body erect and place the hands on the  respective knees .

       - raise the right hand and plays the right thumb on the right nostrils and close it, that is "Vishnu mudra"( hold your right hand with the palm facing you  and hold the first and second fingers into the palm. Try to keep your thumb and ring and little finger straight)

   

   

        -inhale slowly with the left nostril.

       - close the left nostril by right finger and the little finger and exhale slowly through the right nostril.

       

         - again inhale through the right nostril.

      

        - close the right nostril with the thumb and exhale through the left nostril. This is one round of anulom- vilom.

    

        - repeat it 10-20 times, starting with 5 repetition.

         - inhale the air slowly without bulging the abdomen.

        - avoid producing sound from the nose.

        - do not press hard on the nostrils.

       

        - avoid retaining breath or kumbhaka in the beginning.

        - lastly rub your palm together and place on your eyes and face and open your eyes slowly.

         Benefits of anulom -vilom Pranayama-

         - It calm down the mind and improve the concentration.

         - it improves functioning of all cells of the body  by providing them sufficient oxygenated blood.

         - it purifies the blood, improve blood supply to brain, this is an excellent exercise for balancing the nervous system.

          - it helps regulate blood pressure.

          

          - it helps the strengthening of mind and complete relaxation and also help in managing stress by reducing anxiety.

          - it is beneficial in many diseases such as, asthma, high or low blood pressure, insomnia, chronic pain, endocrine imbalance, heart problem, hyperactivity e and also control the anger.

          - it also help in allergic rhinitis and increases the lung capacity.

         Limitations of anulom -vilom Pranayam-

       - anyone can do this pranayama only in the beginning retention of breath should be avoided.

       - it can be done in the morning or in the evening. Ensure that you practice this pranam 4-5 hours after having your food.

        - cardiac and blood pressure patients and pregnant women should not hold their breath that is Kumbhaka, while doing this pranayama just keep inhaling and exhaling.

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