Pranayama - Nadi Shodhan, Anuloma Viloma, Alternate Nostril Breathing By - Gandhar Mandlik (Rishi Dharmachandra)		Print This Page
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Anuloma Viloma (Alternate Nostril breathing) or Nadi Shodhan (Without Retention or Kumbhaka)

At any time, we only breath through one nostril, left nostril is active for about 90 minutes, and after that it changes to right nostril and it remains active for another 90 minutes. This is a healthy pattern. But due to imbalances in physical and mental energies, the rhythm is imbalanced. Yoga says that left nostril is IDA Nadi which represents mental energy and mind, and right nostril is Pingala Nadi, which represents physical energy and body. If there is imbalance between Ida and Pingala then body and mind are imbalanced.

The purpose of the alternate nostril breathing is to balance these 2 forces, the mental energy and physical energy, to bring harmony between Body and Mind.

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.
• 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 inhala 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

  Precautions -

• 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 sugeries should consult the medical expert or consultant.
• 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 30 Inhalation and exhalations in 1 minute, and slowly build the speed to 60 rounds in 1 minute. You may practice it for about 3 minutes.

• After practicing for 15 to 20 days, one can increase the speed to about 80 rounds per minute and then you may even do 120 rounds in 1 minute.

--Gandhar Mandlik (Rishi Dharmachandra)

References -

1. Asana Pranayama Mudra Bandha - Swami Satyananda Saraswati (Bihar School of Yoga, Munger)

1. Prana Pranayama Prana Vidya - Swami Niranjananda Saraswati (Bihar School of Yoga, Munger)

2. Pranayama - Yogacharya Vishwas Mandlik (Rishi Dharmajyoti), Yoga Vidya Gurukul, Nasik.

3. Pranayama - Swami Kuvalayananda (Kaivalyadham, Mumbai)

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