How to Do Anulom Vilom: The Right Way, Benefits and Common Mistakes
Anulom Vilom, also called Nadi Shodhan, is the easiest and most widely practised pranayama. You breathe in through one nostril and out through the other. It needs no equipment and little space, and it can be done at any age.
Anulom Vilom with Latika
Watch on YouTubeHow to sit
- Sukhasana (cross-legged), Padmasana or on a chair, whichever keeps your back straight.
- Shoulders relaxed, eyes closed, face calm.
- Do it on an empty or light stomach. Morning is best, but evening works too.
The hand position
Fold the first two fingers (index and middle) of your right hand towards the palm. Use the thumb to close the right nostril and the ring finger to close the left. This is called Vishnu mudra. Rest your left hand on your knee.
Steps of Anulom Vilom
- Close the right nostrilClose the right nostril with your thumb and breathe in slowly and deeply through the left.
- Close the left nostrilClose the left nostril with your ring finger, lift the thumb and breathe out through the right.
- Breathe in through the rightBreathe in slowly through the right nostril.
- Breathe out through the leftClose the right nostril, open the left and breathe out. That is one round.
At first keep the in-breath and out-breath equal, such as in for a count of 4 and out for 4. Once you are used to it, you can lengthen the out-breath, such as in for 4 and out for 6. Do 5 minutes in the first week, then gradually build up to 10.
Benefits of Anulom Vilom
- The mind calms down, and stress and restlessness feel lighter.
- It teaches you to breathe longer and slower.
- Focus improves, which makes it good before meditation.
- Many people find it easier to fall asleep when they do it at night. Read yoga for sleep.
Common mistakes
- Pulling the breath in hardThe breath should be slow and silent. Forcing it can make you dizzy.
- Sitting with a slumped backWith a bent back the breath doesn’t go in fully. Lean against a wall if you need support.
- Holding the breathBeginners should not hold the breath. Learn the breath-holding version (kumbhaka) from a teacher, and avoid it with high BP or a heart problem.
- Doing it with a blocked noseIf a cold has blocked your nose, don’t force it; just breathe deeply that day.
Kapalbhati is often done after Anulom Vilom. Read the right way to do it, and when not to, in the Kapalbhati article.
Frequently asked questions
How long should I do Anulom Vilom?
Beginners can start with 5 minutes and slowly build up to 10 to 15 minutes.
When should I do Anulom Vilom?
Morning on an empty stomach is best. You can also do it in the evening or before bed, a few hours after eating.
Can I do Anulom Vilom during pregnancy?
Gentle Anulom Vilom without holding the breath is often considered safe, but during pregnancy do any practice only after asking your doctor.
Does Anulom Vilom lower BP?
It helps reduce stress, which is good for BP, but it cannot replace medicine. Never stop BP medicine without your doctor’s advice.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
