How to Practice Anulom Vilom?
Pranayama, the fourth limb of the Patanjali Yoga sutras, is an ancient breathing technique. It is the skill of understanding, developing, and channelling the vital life force in our bodies. One of the methods of Pranayama practice is called Anulom Vilom, also referred to as Alternate Nostril Breathing.
What is Anulom Vilom?
Anulom Vilom, a classic yogic breathing technique, involves controlling one’s breath consciously by closing one nostril while opening the other. ‘Anu’, in Sanskrit, means “with,” ‘Loma’ signifies “nostril hairs”, and ‘Vi’ means “Virudhha”, thus Anulom denotes “with the hair” and Vilom indicates “against the natural course.”
How to Perform Anulom Vilom?
- When you’re ready to begin the Anulom yoga, take a comfortable seat on the floor. You can sit in the Sukhasana or Padmasana poses. Even a chair will do if you are unable to sit on the ground.
- Fold the index and middle fingers inside to form the Vishnu Mudra with your right hand. Use your thumb to cover your right nostril and totally exhale through your left nostril.
- Through your left nostril, inhale for four counts. With your ring and little fingers, seal your left nostril. Thus, both nostrils are now closed. Hold the breath for eight counts.
- Now, release your right nostril, keeping your left one closed, and fully exhale to the count of eight.
- Take a four-count breath through your right nostril. At this point, the left nostril should still be closed. Cover both nostrils and continue to hold your breath for eight counts.
- Release your fingers from your left nostril while keeping your right nostril closed. Next, let out a long, eight-count exhalation.
This concludes the first round of Anulom Vilom. Continue this breathing exercise for 5-10 minutes.
What Are the Benefits of Alternate Nostril Breathing?
- Anulom Vilom is beneficial for the respiratory system. It enhances lung function and guards against asthma attacks.
- It keeps the heart healthy by increasing the oxygen flow to the cardiovascular system. The regular practice lowers your blood pressure, reduces blockages, and lowers the chance of any heart disease.
- Reduces gut problems such as flatulence, acid reflux, bloating, stomach infections and constipation.
- In addition to healing ear infections, it also minimizes the painful symptoms of sinusitis.
- Balances a person’s emotions and reduces tension, fear, nervousness, and panic attacks.
- Increases focus and other cognitive abilities.
How Frequently Should One Practice it?
Anulom Vilom can be performed every day. Your daily goal should be to accomplish 60 cycles. These can be practised randomly throughout the day and don’t have to be practiced in order.
Safety precautions
Before beginning to practice Anulom Vilom, it is recommended that a person should consider the following factors-
- Even though there are no foreseeable risks or adverse effects when practicing it, however, it is best to perform it under the supervision of a qualified teacher.
- Beginners can start practising this breathing exercise for a minute or two in the initial phases and progressively increase their capacity once they have mastered the skills.
- If practitioners feel dizziness or difficulty in breathing, they should stop practicing it and take rest.
Anulom Vilom pranayama, an ancient breathing technique, can offer a variety of therapeutic benefits. It is appropriate for people of all ages. Pranayama is a regularly taught every day by most yoga schools in India. When one practices it on a regular basis, it helps lower physical and mental stress. It also improves heart and respiratory health. A good yoga student must regularly practice it to enhance their self-control, focus, and awareness. One can go to a 200 hrs yoga teacher training in India to learn it properly as it helps channel positive energy through the body. This positive energy soothes the psyche and reduces the negative consequences of stress. Free radical damage is reversed, and chronic lifestyle diseases are treated with it.
Things to Know Before Fasting
Fasting is a doorway leading to a healthy and peaceful life. It not only cleanses the body, but it also cleanses the soul. Fasting is commonly done for medical or religious reasons. Medically speaking, fasting is a metabolic process that develops after food has been digested or after not eating for at least 10-12 hours.
Fasting holds spiritual significance in most religions, as it is thought to be a means of cleansing. Also, when combined with meditation, fasting acts as a powerful toxin remover, a dirt cleanser, a health normalizer, and a restorative, making the body agile and light.
Fasting can refer to abstaining from all foods and beverages, but it can also refer to avoiding meals for a certain number of hours. It is most commonly used to detox and repair the digestive system. Fasting and meditation are practiced in tandem with the belief that they will assist you in improving your spiritual well-being and mental health.
Benefits of fasting
- Boosts immune system
Fasting is commonly recognized as an effective technique for strengthening the immune system which will help your body to do a better job of processing and digesting food. Fasting helps in the prevention of illness and can help you live a longer life. When the body goes without meals for a long period of time, it recycles immune cells to save energy, giving you a new fighting force against infections.
- Reduces inflammation
Medical research shows that fasting can be effective in reducing chronic tissue inflammation. This is due to the fact that fasting stimulates blood sugar management in our bodies. Patients with diabetes are more likely to develop inflammatory illnesses because of high blood sugar, which can be effectively controlled by fasting. Glucose levels are balanced during the fasting process, which may lead to the prevention of type 2 diabetes. It also improves the capacity of insulin to react to sudden variations in blood sugar levels.
- Lowers cholesterol
Fasting is proven to lower triglyceride levels ( a type of fat that provides energy to your body). Increased triglyceride levels contribute to poor cholesterol, which increases the risk of heart attack, stroke, and pancreatitis. Besides, it accelerates the growth of blood vessels in the heart and regulates the proper flow of blood in the heart, brain, and all other parts of the body.
- Healthy gut
Not only do our minds and bodies require rest, but so do our internal organs. The digestive system is always busy secreting enzymes, processing nutrients, and transferring them to various parts of the body. The gut needs to recharge every now and then in order to function properly. When you abstain from food and drinks while fasting, the intestines and other organs of the digestive system are re-energized, prompting them to perform with increased strength.
- Promotes weight loss
Many experts consider fasting an excellent method of weight loss that allows you to lose weight quickly and with little effort. Intermittent fasting, according to experts, can help people lose weight without forcing them to cut calories or exercise. Because it reduces the need for you to consume large meals, intermittent fasting can help you lose weight by keeping insulin levels low. This aids in the maintenance of muscle tissue and the removal of toxins from your body.
Conclusion
To learn more about fasting and how it can help you lead a better life, enroll in a yoga course in India offered by Chetna Yoga School. For centuries, many spiritual leaders and yogis have considered yoga and fasting as a purification tool to cleanse the body, mind, and soul. Fasting is not a religious practice; rather, it is a means of developing self-discipline and gaining a better understanding of oneself. If you can spare 5 days, you can also check a yoga detox retreat in India which can get you the benefits of yoga along with fasting and will help you feel more energized.