Anulom Vilom Pranayam-Nadi shodhana -Steps's & Benefits

Dear Proud Community members,

This is really fantastic and my favorite , 4th in the sequence of 7 .

        Steps of Anulom Vilom Pranayama 

Anulom Vilom Pranayama is very easy to do,

1. First of all close your eyes and sit in Padmasana and rest your hands on your knees.
2. Close the right nostril with the right thumb.
3. Inhale slowly through the left nostril,
4. Inhale the oxygen as much as you can, this will fill your lungs with air.
5. Remove your thumb from your right nostril, as you remove your thumb from right nostril just exhale.
6. When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove thumb from right nostril then exhale.
7. Start with 5 rounds and increase it up to 20 rounds in one sitting .Also, the duration of inhalation can start from 2 seconds and go up to 20 seconds or even beyond.
   Pranayama practitioners start with the ratio of 1:1 for inhalation and exhalation. (For example if you inhale for 4 seconds through one nostril, then the exhalation from the other nostril is also 4 seconds. As you progress, the ratio can be changed to 1:2, which means if inhalation is 4 seconds, then exhalation is 8 seconds.)
   After one has reached a certain level of proficiency, one can add Kumbhaka or retention of breath to the practice .
   Once you add Kumbhaka (retention of breath), the ratio can start with 1:1:1. For example, 4 seconds of inhalation, 4 seconds of retention and 4 seconds of exhalation. With further progress, the ratio can be increased to 1:1:2, 1:2:2, 1:4:2, etc. The ratio of 1:4:2 is mentioned in most classic yoga texts.
   Be focused and concentrate in your breathing.

                   Benefits of Anulom Vilom Pranayama

1. This Pranayama helps to cure mental problems like Depression, Anxiety, Tension etc.
2. Most beneficial for breathing related problems like (Bronchitis, Asthama) etc. Improve the working of lungs.
3. Anulom Vilom Pranayama is the ideal pranayama for healthy heart.
4. It can reduce weight in some practitioners depending on their body constitution and is a good practice for obesity.
5. It removes toxins from the body.
6. It balances the two hemispheres of the brain, bringing about peace and tranquility.
7. it awakens the central channel called Sushumna Nadi.

Anulom Vilom Pranayama is also known as Nadi shodhana pranayam (alternate nostril breathing). It is next level of Anulom Vilom. In Anulom Vilom Pranayama we inhale and exhale, but in Nadi shodhana pranayam we hold (kumbhaka or retention) our breath for a second or minute than exhale.

If you are new to Yoga & Pranayam -

kindly go through my earlier posts -
Introduction of Pranayam
https://steemit.com/yoga/@mybrp/start-your-yoga-today-basics-and-seven-step-sequence
1st Pranayam -
https://steemit.com/yoga/@mybrp/bhastrika-pranayama-steps-s-and-benefits
2nd Pranayam -
https://steemit.com/yoga/@mybrp/kapalbhati-pranayama-steps-s-and-benefits
3rd Pranyam-
https://steemit.com/yoga/@mybrp/bahya-pranayam-external-retention-1-2-3-steps-s-and-benefits

For Most posts on Yoga, Ayurveda, PD,The3 Things,& Crupto follow me @mybrp

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