Nadi Shodhan or Anuloma
Viloma (Alternate Nostril Breathing)
Right nostril is Pingala Nadi(Sun principle or body), left nostril represents Ida
nadi (moon principle or mind). In alternate nostril breathing, one inhales through
right and exhales through left then inhales through left and exhales through right
nostrl. This purifies the Ida and Pingala nadis. This purification brings balance
to body and mind. The metabolic processes are balanced.
The purpose of the Alternate Nostril Breathing is to balance the physical energy
and mental energy. It is recommended for all types of problems. As Hatha Yoga principle
says that the health conditions are due to imbalance between this Ida and Pingala.
Alternate nostril breathing balances this two forces.
Following are the benefits of Alternate Nostril Breathing
- Proper supply of oxygen is
ensured and carbon dioxide is effectively removed.
- More oxygen is made available
per breath, making the breathing most efficient.
- Blood is purified of toxins.
- Very effective for stress management.
- Helps reducing the anxiety,
depression and other mental illnesses. Also it reduces hyperactive disorders related
- Balancing Ida and Pingala removes
all the blockages in the pranic energy channels, which may lead to spiritual awakenings.
- It gives all the benefits of
Deep breathing as well.
Practice - Note (Practice of Anuloma - Viloma or Nadi Shodhan should be done
with a Yoga Expert Only)
- Begineers can start with deep breathing practice in sitting position (Padmasana
- Lotus, Swastikasana- Auspicious, Vajrasana - Thunderbolt, Any Cross legged position
in which the body can be relaxed and spine is erect.)
- Pranav Mudra of right hand, will help close the right nostril while inhaling through
left nostril and ring finger can close the left nostril while inhaling through right.
- Initially 4 seconds inhale through left and exhale for 6 seconds through right nostril,
then inhale through right for 4 seconds and exhale through left for 6 seconds can
be practiced for about 5 minutes.
- With practice one can increase the counts to 4:8, or 5:10 or 6:12 seconds
- If you feel little bit of discomfort
then you can reduce the ratio of breathing.
- Under No circumstances the
proportion of the breathing should be forced.
- People who have undergone abdominal
surgeries, heart surgeries, brain surgeries should consult the medical expert or
- Please do not rush to increase
the proportions, as it will not help, but trying to practice easy ratio (4:6 seconds)
for little more time may help.
- Initially one should start
slowly by inhalation in 3 sec and exhalation in 3 sec. Slowly you an increase it
to 4 : 4 sec then 3 : 6 sec and then 4 : 8 sec. The practice can be up to 5 minutes
initially but slowly one can increase it to 15 minutes safely.
Mr. Gandhar Mandlik (Rishi Dharmachandra)
- Prana Pranayama Prana Vidya - Swami Niranjananda Saraswati (Bihar School of Yoga,
- Pranayama - Yogacharya Vishwas Mandlik (Rishi Dharmajyoti), Yoga Vidya Gurukul,
- Pranayama - Swami Kuvalayananda (Kaivalyadham, Mumbai)