Anulom vilom or alternate nostril breathing is one of the most common breathing techniques practiced all over the world, and if you are planning to try it by yourself then here is the complete guide. Pranayam means Prana( the life energies ) + Ayam ( to gain control ), essentially every breathing techniques aim to achieve this one thing ie; to direct control on the life energies inside us, and Anulom vilom, the alternate nostril breathing is used to balance the two Nadis in the system namely “Ida” and “Pingala”. Ida dominates the heat energy in the system, while Pingala works on balancing the condition of fairly low temperature.

Benefits of Anulom vilom Pranayam

1. Balance the two Nadis ie; ida and Pingala that will help to relax the mind and balance the heat and cold in the body. Balanced ida and Pingala Nadis eliminate the difficulties an individual faces due to excessive heat or cold in the body like itching body, dry throat, excessive appetite, blocked nostrils, etc.
2. Practicing Anulom vilom keeps the body in a light state and creates a sense of awareness all around.
3. Balancing the Nadis allow the brain to calm and function at its best, which results in obliterating the mental stress, create a peaceful atmosphere, and helps to overcome those toxic feelings which stuck in our brain somewhere.
4. Anulom vilom is a must for the “moms to be” as it helps them to prevent mood swings during their pregnancy and promote mental relaxation
5. Anulom vilom helps the practitioner to reduce anxiety and fear in the body and builds intellectual power.

How to start your practice

1. Sit in a comfortable cross-legged position with your spine erect and legs crossing each other comfortably. If you are facing difficulty in crossing your legs, you can sit in ardhasidhasana and continue. 
2. Keep your shoulder relaxed, and take your right hand up to the nose.
3. Place your index finger and middle finger on your forehead, and pinky finger and little finger on your left nostril. Position the tip of your thumb onto your right nostril
4. Now keep your left palm on your knee facing upwards and relaxed. You can also touch the tips of your finger and thumb if you wish.
5. Block your right nostril by gently pressing the thumb and inhale deeply from the left nostril and slowly breath out from the right nostril by removing the thumb and blocking your left nostril with your little finger.
6. Do not hold your breath, try to watch your breath, and the time you take to switch the breath-form one nostril to the other. Again do the same thing with inhaling form the right nostril.
7. This completes one cycle, it is recommended to practice the technique from 6-7 minutes in one sitting, you can extend the time up to 20 minutes if you are comfortable.

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Some important points to remember

1. If there is a chance that you will lose your count in between then just remember this one thing – after every exhalation you have to breathe from the same nostril. And you are done!
2. Make sure you don’t force your breath and have awareness of the movement of your breath. Also, watch the switch time very carefully
3. In case you feel dull try to watch the movement of your breath more deeply, your exhalation should be more than your inhalation.
4. Make sure your breath is as slow as possible.

Who should avoid Anulom vilom

1. Although there are no limitations for anyone, it is recommended not to hold the breath for long in the case of pregnant women.
2. Children can start practicing Anulom vilom, but make sure the mudra they hold is correct. 

It is recommended to start your practices under the guidance of a verified yoga teacher, as yoga pranayama needs to be handled cautiously. Pranayam in yoga has the power to alter your body functions and your thought process works. It is best to handle it carefully. The sole purpose of writing the article is to make you aware of the benefits and develop a basic understanding of how yoga works. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.