Method: *Sit in any comfortable meditative pose like Padmasana(lotus pose) or Vajrasana(thunderbolt pose); keeping the spine erect and balanced. Those who are unable to sit down can sit on a chair and do the breathing exercises. However sitting down in a proper yogic posture is more beneficial.
*Left hand is to be kept on the left knee and the right hand on the bridge of the nose and the 4th and the middle fingers on the left side of the nose.
*Fold index and middle fingers. Do not twist the nose, only press it on the bony region to control breathing.
*First exhale through left nostril, then inhale through the same, by closing the right nostril. Then exhale through the right nostril and lastly exhale through the left nostril. This completes one round of Anuloma – viloma.
In Anuloma Viloma, inhaling and exhaling are to be done very slowly. For a detailed procedure, read here. If you want to watch a video clip of this pranayam, click here.
Due to increased oxygen intake during this pranayam exercise, one feels clear headed and calm. Regular practice helps in relieving stress, cold, mild fevers, eye and ear problems, etc. It is also beneficial in migraine, chronic sinus problems, blockages in the arteries of the heart are removed, and blood circulation is also improved. Your approach towards life will also change for the better i.e from negative to positive. But a regular practice of this pranayama for at least 10-15 minutes twice a day is a must to reap the benefits. It need not be mentioned again and again that these breathing exercises must be learnt under a competent yoga guru and then practised. Visit divyayoga.com for details.
My aunt who was suffering from severe migraine attacks, was completely cured after she practiced Anulom-Vilom pranayama continuously and regularly for 3 months. She is still continuing with her practice. She says that she feels more calm and at peace with herself. Earlier she used to lose her temper for silly reasons and at the slightest provocation. Her husband’s blood pressure levels have also dropped down to normal by the practice of various pranayamas. Both of them learnt to do pranayamas by watching Swami Ramdev’s free pranayam training on Aastha channel. Also read about Kapalabhati Pranayam ,Bhramari Pranayam and Sitali and Sitkari Pranayams.
See also: Benefits of walking / Facial exercises for a youthful look-1 / Facial exercises for a youthful look-2 / Simple tips for sitting/ Exercise for the homemaker