Pranayam is an ancient Indian practice concerned with controlling your breath. Research has shown that practicing Pranayama may be able to relieve symptoms of asthma.It may be beneficial in treating stress related disorders, such as anxiety and depression. There are a total of six types of Pranayam practice, all of which are detailed here.
In short, Anulom Vilom is a form of alternate nostril breathing—inhaling through the left nostril, holding the breath in, then exhaling through the right nostril. The sequence is then reversed: inhale through the right nostril, hold the breath in, and exhale through the left nostril. The name Anuloma Viloma means “with the grain and against the grain.” This is a reference to one nostril usually being more open than the other.
Before start yoga also need a good yoga mat. However, it is advisable to use a cheap mat until you are sure you are going to continue your practice. Once you fall in love with yoga, you could invest in the right mat, depending on the form of yoga you chose.
Practicing Anuloma Viloma Pranayama
1. Before beginning Anulom Vilom, sit comfortably in a cross-legged position, kneeling, or on a chair. Wobble a little side to side and back to front to make sure your seat provides adequate and balanced support. If your seat does not support you properly, your abdominal muscles will have to work harder and be less available for breathing.
2. Bring your body to stillness. Feel your spine and lengthen it as much as you can by pulling your tailbone down and the back of your neck up. Pull your shoulders forward and up, then back and down. Pull your shoulder blades in toward your spine and down toward your sacrum, but keep your spine long.
3. Begin Dirgha pranayama. You may grow into Dirgha with several successively deeper breaths or go right to your deepest inhalation. Empty your lungs completely each time you exhale. Add the Ujjayi sound to help keep your mind focused.
4. Practice Dirgha pranayama for about two minutes, until it feels absorbing and there is no resistance. Then, raise either hand to your face and, when you start your next exhale, block the right nostril so that all the breath flows out slowly through your left nostril. This is the transition to Anulom Vilom Pranayama. You can continue making the Ujjayi sound if you wish. As soon as you are empty, inhale through your left nostril and immediately exhale through your right. Continue alternating breaths through your nostrils (exhale, inhale, change; exhale, inhale change, etc.) until your mind has relaxed into this level of practice (about four rounds). Make sure the breath is as deep as it can be. If you feel dizzy or nauseous, slow down. You can use any comfortable hand position to block your nostrils; the yoga tradition recommends Vishnu Mudra.
5. After about five cycles of Dirgha pranayama through alternate nostrils, inhale and pause for about 10 seconds and then exhale through the other side. If the pause feels good, continue. If it doesn’t, shorten the pause. After a few rounds with the short pause, make it a few seconds longer. Very gradually lengthen the pause.You should find it sweet and absorbing at first. As you hold longer, your feelings will intensify. Let them grow as strong as you are able to witness. At the same time, progress slowly. Never hold so long that the holding on the next side must be shortened. With longer holding times, you can let your hand rest in your lap. You can also change hands as frequently as you need. If your seated position becomes uncomfortable, simply adjust and continue the pranayama.
6. After about 10 rounds of Anulom-Vilom, end the pranayama on an exhale through your left nostril. Then release your hand to your lap and let your breath flow freely.
7. Let your attention drift into your body and feel the effects of what you have done. Many students report feeling energized and peaceful, with their minds expanded. Take at least three to five minutes to explore all the changes in your body, emotions, and mind. When you are ready to move, start slowly. You might feel uncoordinated for a few minutes.
Mantras and affirmations :
Inhale: Om bhur bhuvah svah
Hold: Tat savitur vareniyam Bhargo devasya dhimahi
Exhale: Dhiyo yo nah pracodayat