Anuloma-viloma is the name of a breathing practice in yoga. One among other techniques pranayama . With its help, serious life changes are achieved, health improves, intelligence increases. At the psychological level, the regular performance of anuloma viloma pranayama gives calmness and confidence, relieves negative experiences and emotions.
Features of this pranayama
One of the very first breathing practices that appeared in yoga is Anuloma Viloma. The peculiarity of pranayama is two-stroke actions that are opposite to each other. After inhalation, they immediately exhale without holding their breath. At the same time, they change their nostrils and inhale/exhale through different nasal passages. The absence of breath holding during the exercise in the words of yogis is called kumbhaka.
As for the mental state, thoughts should be calm, it is desirable to concentrate as much as possible only on the exercise being performed. The psychological state should also be peaceful and calm. By adhering to the above recommendations, you can achieve the most positive result in a short time from performing anuloma-viloma.
Benefits
According to scientists, after a detailed study of the pranayama anuloma-viloma, its benefits lie in the following points:
- with regular performance of the technique, brain cleansing occurs;
- improves the overall health of the body;
- pranayama eliminates pain in rheumatism and the disease itself;
- improves reproductive function;
- relieves gout;
- normalizes blood pressure;
- if you perform anuloma viloma for a long time, there is a possibility of completely getting rid of arthritis, flatulence, varicose veins, sinusitis, relieve muscle tension;
- on the mental plane, the technique acts in such a way that any negative emotions are released and positive ones come to replace them;
- due to improved blood supply to the brain, headaches cease to bother, sleep becomes sound and easy;
- improves blood flow, thrombi disappear;
- with the help of the technique, concentration of attention is trained, qualities such as patience and determination are acquired;
- the practice contributes to the improvement of metabolism and, consequently, getting rid of excess body weight;
- improves the functioning of the gastrointestinal tract.
Contraindications
As for contraindications, one should not resort to performing the anuloma-viloma technique if:
- at the moment, any disease is occurring in the body in an acute form;
- during pregnancy;
- if menstruation is accompanied by severe pain;
- predisposition to hypertension;
- after recently undergone surgery or heart attack;
- people with mental disorders.
Technique
There is one standard practice of Anuloma-Viloma, which over time has transformed and received many variations. There are about 10 different techniques of this pranayama, however, their essence is the same. It is recommended to initially master the basic technique, which is indicated below:
- first of all, it is worth taking the most comfortable asana. It is important that there is no discomfort in this pose. All muscles should be relaxed;
- with the index and middle fingers, find the point between the eyebrows, pinch the right nostril with the thumb;
- proceed directly to the exercise itself, starting with inhalation through the left nasal passage. At this moment, you need to count seconds in your mind;
- after inhalation is done, the left nostril is closed with the ring finger. At the same time, the thumb is removed from the right nostril;
- exhalation is done through the right nostril. It is important that the exhalation and inhalation are of the same duration;
- then you need to repeat the exercise in the opposite sequence, inhaling air through the right nostril and exhaling through the left;
- do not forget to count the time of inhalation and exhalation. It is required to perform from 4 to 10 cycles of practice.
Every day you need to increase the duration of inhalation and exhalation. The number of cycles remains the same. An ideally performed technique is when the inhalation duration is 2 times shorter than the exhalation. The ratio of inhalation to exhalation can be increased as much as possible. It is important to observe the measured breathing and concentrate on each count during the exercise. If this cannot be done, you can try to direct your attention to the “third eye” (between the eyebrows).
Other versions of Anuloma Viloma differ from the one described above in that they add various elements and change the duration of the inhale/exhale cycle.If you want to start practicing Hatha yoga or just Anuloma Viloma, it is important to take such a practice seriously. Only compliance with all recommendations, knowledge of the features of the technique and its correct execution will bring positive changes to life and improve health. No less important is the regularity of performing pranayama.
