Anulom Vilom Kaise Karein: Sahi Tarika, Fayde aur Aam Galtiyan

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 3 min read

Anulom Vilom, jise Nadi Shodhan bhi kehte hain, sabse aasan aur sabse zyada kiya jaane wala pranayama hai. Ismein ek naak se saans li jaati hai aur doosri se chhodi jaati hai. Na koi saaman chahiye, na zyada jagah, aur yeh kisi bhi umar mein kiya ja sakta hai.

Kaise baithein

• Sukhasana (paalthi), Padmasana ya kursi par, jismein bhi kamar seedhi rahe.
• Kandhe dheele, aankhein band, chehra shaant.
• Khaali pet ya halke pet karein. Subah sabse achha, par shaam ko bhi kar sakte hain.

Haath ki mudra

Daaye haath ki pehli do ungliyan (index aur middle) hatheli ki taraf mod lein. Angootha daayi naak band karne ke liye aur ring finger baayi naak band karne ke liye. Isse Vishnu mudra kehte hain. Baaya haath ghutne par aaram se.

Anulom Vilom ke steps

1. 1
   Daayi naak bandAngoothe se daayi naak band karein aur baayi naak se dheere, lambi saans lein.
2. 2
   Baayi naak bandRing finger se baayi naak band karein, angootha hatayein aur daayi naak se saans chhodein.
3. 3
   Daayi se saans leinDaayi naak se hi dheere saans andar lein.
4. 4
   Baayi se chhodeinDaayi naak band karein, baayi kholkar saans chhodein. Yeh ek round hua.

Shuru mein saans lena aur chhodna barabar rakhein, jaise 4 ginti mein lena aur 4 mein chhodna. Aadat hone par chhodne wali saans lambi kar sakti hain, jaise 4 mein lena aur 6 mein chhodna. Pehle hafte 5 minute, phir dheere dheere 10 minute tak.

Anulom Vilom ke fayde

• Mann shaant hota hai aur stress aur bechaini kam mehsoos hoti hai.
• Saans lambi aur dheemi karna sikhata hai.
• Dhyan (focus) badhta hai, isliye meditation se pehle achha hai.
• Raat ko karne se kai logon ko neend aane mein aasani hoti hai. Padhein neend ke liye yoga.

Aam galtiyan

• Zor se saans kheenchnaSaans dheemi aur bina aawaaz ki honi chahiye. Zor lagane se chakkar aa sakta hai.
• Kamar jhuka kar baithnaJhuki kamar mein saans poori nahi jaati. Zaroorat ho toh deewar ka sahara lein.
• Saans roknaBeginners saans na rokein. Saans rokne wala version (kumbhaka) teacher se seekhkar hi karein, aur high BP ya heart ki problem mein na karein.
• Naak band ho tab karnaZukaam mein naak band ho toh zor na lagayein, us din sirf gehri saans lein.

Anulom Vilom ke baad aksar Kapalbhati bhi kiya jaata hai. Uska sahi tarika aur kab nahi karna chahiye, Kapalbhati wale article mein padhein.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.