Nadi Shodana and Anulomvilom
Nadi Shodana is a type of pranayama which uses alternate nostril breathing. Nadi Shodana translates to ‘cleansing of the tubular channels where energy flows’, and has a long history in Yoga and Ayurveda.
Anulomvilom is a type of Nadi Shodana (alternate nostril breathing), and is known for its physical and mental health benefits:
- Improves patience, focus, and control
- Relieves stress and anxiety
- Improves brain, respiratory, and cardiovascular health
What you didn’t know about your two nostrils
Your left nostril (Ida) is connected to Chandra (moon), which cools and relaxes your body. Your right nostril (Pingala) is connected to Surya (sun), which helps to warm and activate your body.
How to do Anulomvilom
Sit upright in a meditative posture (i.e. Sukhasana or Padmasana). Keep your spine straight and close your eyes.
Mudra
Use the Chin Mudra for your left hand, and the Vishnu Mudra in your right hand. Rest your left hand on your left knee. Use the ring finger and thumb of your right hand to hold both sides of your nose. Use the breathing ratio of 1:2 (inhale for 1 count, exhale for 2 counts), which can be extended to 2:4, 4:8 and so forth.
To increase energy and be active: Breathe from right to left
- Place your thumb on your right nostril and your ring finger on your left nostril.
- Close your left nostril with your ring finger and inhale through your right nostril.
- Release your ring finger and close your right nostril with your thumb.
- Exhale through your left nostril, then inhale through your left nostril. This is one round.
- Release your thumb and close the left nostril with your ring finger.
- Exhale through your right nostril, then inhale through your right nostril.
- Do 5-10 rounds in total and finish in the right nostril
To relax: Breathe from left to right
- Place your thumb on your right nostril and your ring finger on your left nostril.
- Close your right nostril with your thumb and inhale through your left nostril
- Release your thumb and close your left nostril with your ring finger. Exhale through your right nostril, then inhale through your right nostril.
- Release your ring finger and close your right nostril with your thumb finger. Exhale through your left nostril, then inhale through your right nostril.
- Do 5-10 rounds in total and finish in the left nostril.
Conclusion
Anulomvilom is a truly simple yet powerful practice that you can incorporate into your daily routine and see almost immediate benefits. I personally practice Anulomvilom everyday and have seen significant shifts in my energy, especially in helping my mind and body to feel at peace before bedtime. So, try it out and witness the effects of this simple pranayama for yourself!
