Anuloma Viloma Pranayama - Alternate Nostril Breathing

In this video, we talk about the benefits and the practice of Anuloma Viloma (alternate nostril breathing).

CHAPTERS
0:00 Anuloma Viloma
0:16 Technique
0:23 Chin Mudra and Vishnu Mudra
0:45 Technique (continued)
2:01 Benefits
2:39 Practice of Anuloma Viloma

Sit in a comfortable position. Place the hands on the knees with the left hand in chin mudra (index finger and thumb touching) and the right hand in Vishnu mudra (index finger and middle finger folded and touching the base of the thumb and other two fingers outstretched).

1. Inhale through the left nostril to a count of 4, keeping the right nostril closed with the right thumb.
2. Close the left nostril too with the two outstretched fingers to hold the breath for 16 counts.
3. Exhale to a count of 8 through the right nostril.
4. Inhale to a count of 4 through the right nostril, continuing to keep the left nostril closed.
5. Retain the breath for 16 counts by closing both the nostrils.
6. Exhale to a count of 8 through the left nostril.

So, the ratio of the time taken for inhalation, retention and exhalation is 1:4:2. This means that for every second of inhalation, breath retention is for 4 seconds and exhalation is for 2 seconds.
This completes one round of alternate nostril breathing.

Initially if the breath retention is difficult, you need not struggle with holding the breath. You may do the practice without breath retention. Beginners may also find it difficult to exhale to a count of 8 if they exhale rapidly. One should start exhaling very slowly in order to utilise the entire count of 8 for exhalation. Start with 5 rounds of this practice and increase it gradually to 10 rounds.

BENEFITS:
1. The lungs and the entire respiratory system are cleansed and strengthened.
2. As exhalation takes twice as long as inhalation, more stale air and waste products are expelled from the lungs.
3. During retention, the rate of exchange of gases in the lungs is greatly increased, because of the increase in pressure. Thus, more oxygen from the lungs goes into the blood stream and more carbon dioxide and other waste products from the blood are passed into the lungs for elimination during exhalation.
4. The breath naturally alternates between the right and the left nostrils, changing approximately every 2 hours. The breath in the right nostril is hot (referred to as “sun” or “pingala”). It is acceleratory to the organs of the body. The flow from the left nostril is cool and is referred to as the “moon” or “ida” and is anabolic. This alternate nostril breathing helps to bring equilibrium between the two.
5. Anuloma Viloma helps to balance the hemispheres of the brain.
6. It helps calm the mind and balances the psychic system.
7. It purifies the nadis, makes the body light and the eyes shiny.

==========================================

Sivananda Yogalife is an independent yoga studio located in New Delhi, India, offering online as well as physical classes. It is not affiliated to any other organisation.

The classes taught here are unique as each class includes asanas that work on the back, the internal organs, the mind and overall fitness. Participants report experiencing improved health, more restful sleep, a better state of mind and fewer visits to the doctor, to name a few of the benefits they derive from practising yoga with Sivananda Yogalife.

Sivananda Yogalife was founded by Smita in 2010. Smita is a certified Sivananda Yoga teacher and has over 6,000 hours of experience teaching yoga. She is highly experienced in teaching therapeutic yoga, yoga for weight loss and advanced yoga asanas.

==========================================

To get notifications of our latest videos, please subscribe to our channel: https://www.youtube.com/c/SmitaYogalife

If you would like to donate to us, please visit https://www.yogalife.in/donation.html

For information on our classes, please visit our website https://www.yogalife.in

Get in touch with us:
Email: smita@yogalife.in
WhatsApp: https://wa.me/919717977400
Telegram: https://t.me/sivananda_yogalife

Connect with us on Facebook: https://www.facebook.com/YogalifeSouthDelhi
Follow us on Instagram: https://www.instagram.com/smitayoga/
Join our Telegram channel: https://t.me/joinchat/F1ZPnPeS9a5mZjdl

==========================================

Understand proper yogic breathing: https://youtu.be/rT3V1ux9hLs

Kapalabhati pranayama: https://youtu.be/plIQcmudjHw
Pranayama practice only (audio): https://youtu.be/buBiKQEsmDM
90-minute pranayama class: https://youtu.be/Pg1HAueF98c

Understand Surya Namaskar (sun salutation): https://youtu.be/pykkDL98ZkQ

Pranayama and Surya Namaskar practice (audio): https://youtu.be/h1ThSx0C0Ys

#AnulomaViloma #AlternateNostrilBreathing #Pranayama #AnulomaVilomaPranayama #AnulomVilom #Breathwork #BreathingExercises #NadiShodhan #Meditation #Breath #BreathingTechnique #BalancingTheBreath #Mindfulness #CalmTheMind #BreathRetention

Видео Anuloma Viloma Pranayama - Alternate Nostril Breathing канала Sivananda Yogalife