Anulom Viloma

Anulom Viloma is a pranayama (breath control) technique in Hatha Yoga, also known as Nadi Shodhana..](/entry/shodhana)

Overview

Anulom Viloma is the practice of alternate nostril breathing, where the breath is drawn through one nostril and exhaled through the other in a rhythmic, alternating pattern. It is one of the most widely practiced pranayama techniques across all schools of yoga.

Method/Content

The practitioner uses the right hand in Nasagra Mudra (thumb and ring finger controlling the nostrils). The right nostril is closed with the thumb, and breath is inhhaled through the left nostril. Then the left nostril is closed with the ring finger, and breath is exhaled through the right. The cycle reverses — inhale right, exhale left. One complete cycle constitutes one round. The ratio of inhalation to exhalation is typically 1:2. Practice begins with equal counts and gradually increases.

Purpose/Benefits

Anulom Viloma balances the ida and pingala nadis, harmonizing the left and right hemispheres of the brain. It purifies the nadi system and prepares the body for deeper pranayama and meditation. Regular practice is said to calm the nervous system, reduce stress, and promote mental clarity.

Verification Notes

• Also known as Nadi Shodhana Pranayama
• Described in Hatha Yoga Pradipika, Chapter 2
• One of the foundational pranayama practices