Yoga Asana: Anuloma Viloma

Anuloma Viloma

What is Anuloma Viloma?

Anuloma Viloma is a breathing technique. In Sanskrit Anuloma means with the natural order and Viloma means going against. Thus it is called an Alternate Nostril breathing technique. In this breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Anuloma Viloma balances the rhythm of breathing and restores, equalizes the flow of Prana in the body.



Steps to follow (Anuloma Viloma) :

There are six steps that form one round of Anuloma Viloma. First, raise your right hand, curling your forefinger and middle finger into your palm, leaving thumb, fourth finger, and little finger extended.




  1. Place your thumb on the right side of your nose and apply gentle pressure just under the bone, where the fleshy part of the nose begins.
  2. Inhale through the left nostril, to the count of four.
  3. Hold the breath by closing both the nostrils, to the count of sixteen.
  4. Then exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight.
  5. Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.
  6. Hold the breath, closing both nostrils, to the count of sixteen.
  7. Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight. Initially practice three rounds and gradually reach upto twenty rounds.




  • Anuloma Viloma helps to balance and harmonize the functioning of the right and left hemispheres of the brain and ensures optimum creativity and optimum logical verbal activity.
  • It is the best technique to soothe the nervous system and calms the mind.
  • It encourages the removal of state air and toxins as the exhalations are longer than inhalation in this technique.

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