Anulom Vilom Pranayama And Its Benefits

Anulom Vilom is one of the many pranayamas and breathing exercises. It is also called the Alternate Nostril Breathing Technique. Today in this article we will tell you about the ways of doing this Pranayama, the benefits of doing this Pranayama, and precautions of doing Anulom Vilom Pranayama.

(Also Read: What Is Pranayama, And What Are The Benefits Of This?)

What Is Anulom Vilom?

Anulom means upright and Vilom means upside down. While practicing the Anulom Vilom, deep breaths are filled in from the right nostril, while exhalation is carried out through the left nostril. In the same way, when the breath is filled through the left hole of the nose, then it exhales the breath through the right hole of the nose.

This pranayama effectively removes tension and anxiety in both men and women. Especially in women, it is beneficial in getting rid of a serious problem like Arthritis. Apart from this, this pranayama also helps the students to increase concentration in studies. This is such a pranayama that people of all ages can reap the benefits of it by practicing every day.

(Also Read: Kapalbhati Pranayama Steps And Its Benefits)

Steps To Do Anulom Vilom Pranayama:

This pranayama is very helpful in removing the three doshas of our body, Vata, pitta, and phlegm, and bring the body into a balanced state. Anulom is the reverse of the antonym and helps to relieve respiratory diseases such as asthma. This pranayama acts as a kind of meditation and fills the body with energy. So, see below the steps to do Anulom Vilom Pranayama.

Step 1:

First of all, sit in the posture of Padmasana on the ground. Place the right foot claw on the left leg thigh and the left foot paw on the right leg thigh and close the eyes.

Step 2:

After this, close your right nostril with the thumb of the right hand and breathe slowly but as deeply as possible from the left nostril. During this time your lungs should be filled with air.

Step 3:

Now remove the right thumb placed on the right nose and exhale. While exhaling, your middle finger should be close to the left nose.

Step 4:

Now breathe through the right nose and while exhaling, remove the right thumb from near the nose.

Step 5:

Repeat this action for 5 minutes.

Step 6:

While doing the opposite, stay focused and focus your attention on your breath.

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Best Time To Do Anulom Vilom Pranayama:

This pranayama is usually done in the morning by sitting in the fresh air and the atmosphere. It is more beneficial to practice Anulom Vilom in the morning than in the evening. This pranayama is also considered safer than other yoga exercises and rugs. Therefore, if possible, practice this pranayama in the morning and in the right way.

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Benefits Of Anulom Vilom Pranayama:

Since this pranayama is associated with respiratory activity, it helps in removing all the harmful substances stored in the body, keeping the lungs healthy, and eliminates all the diseases of the body. So, let’s see what are the benefits of health by doing this pranayama.

Beneficial For Body:

By practicing Anulom Vilom daily, physical defects like Vata, Pitta, and Kapha are removed. Since it is a pranayama associated with respiration, it has an important role in eliminating both.

Beneficial For Arthritis:

Anulom Vilom is very beneficial in reducing the symptoms of diseases associated with the muscular system. This pranayama is helpful in relieving the problem of arthritis, flatulence, intravenous spasms, acidity and sinusitis. This is the reason why after the age of 40 people should include Anulom Vilom in their daily routine.

Improve Concentration:

Regularly practicing Anulom Vilom is believed to increase concentration. This pranayama is very beneficial for the students who are studying. It increases decision-making capacity and creativity as well as enhances concentration.

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Beneficial For Migraine:

By doing this pranayama, positive thoughts come into the mind of a person. Practicing Anulom Vilom daily helps to overcome problems like anger, irritability, stress, forgetfulness, restlessness, high blood pressure, insomnia and migraine.

Keeps Mind Calm:

By practicing Anulom Vilom Pranayama, the supply of oxygen increases throughout the body, and by this both the body and brain of the person remain calm. Apart from this, this pranayama is also very helpful in relieving tension and fever due to increased blood circulation, and to relieve discomfort in the eyes and tissues of the ears.

Reduce Obesity:

This pranayama helps a lot to open the arteries of the heart block and increase the metabolism of the body. The problem of obesity is controlled by practicing Anulom Vilom on an empty stomach every morning with a calm mind.

Beneficial For Daibetes:

Regularly practicing Anulom Vilom regularly does not increase cholesterol, which does not cause blood pressure problems. Apart from this, this pranayama is also very beneficial for people suffering from diabetes. By practicing this, the insulin level in the body does not decrease.

Reduce Constipation:

This is one such pranayama whose problems are overcome by constipation, stomach gas, acidity, and allergic reaction daily. Apart from this, this pranayama is also very beneficial in the treatment of snoring problems and diseases like asthma.

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Precautions Of Doing Anulom Vilom:

There are some precautions you should maintain before practicing this Pranayama. See these precautions below…

  • If you are a patient of blood pressure then you should not practice long and deep breathing and exhaling while practicing Anulom Vilom otherwise, your heart problem may increase further.
  • If a woman is going through the menstrual cycle or she is pregnant, then in this case she should refrain from practicing Anulom Vilom.
  • While practicing this pranayama do not think about the things of the outside world and focus on the breaths with full concentration. Focusing on respiration will automatically increase concentration. Take special care of this matter.
  • If you have undergone stomach, heart, and brain surgery, do not practice this Pranayama or consult a doctor.

(Also Read:Best Yoga To Reduce Cholesterol And Improve Health )


Pranayama means to breathe in and release. Breathing and exhaling through the nose is not only pranayam, but it is a source of controlling life force. Anulom Vilom Pranayama is a process of breathing that helps clean the energy system and conduct energy smoothly, keeping your mind calm. People of all ages can do this pranayama.

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