Download Anuloma Vilom Pranayam

Anulom Vilom Pranayam
Anulom Vilom Pranayam is one of the best and easy most breathing exercises for
complete purification of body as well as mind. It completely cures most of the internal
body diseases without any medicine. It vanishes stress of body and mind.
If practiced regularly with devotion, anulom vilom not only intensifies the inner strength
of body but also enhances the divine powers. It is extremely helpful for ‘Kundalini Shakti
Jagran’ or awakening of ‘Kundalini Power’. The anulom-vilom practitioner experiences
his life happy and full of optimism. This is also known as Nadi Shuddhi or Nadi
Shodhana Pranayama.
Who can practice Anulom-Vilom?
Every body can practice anulom vilom pranayam including small children, old age
people and patients. It is very easy and significant breathing exercise for everyone.
Pregnant women can also practice it regularly with some precautions that will result a
healthy and normal baby.
Best Place for Practice
As yoga and pranayama originated in India, it is described in ancient books according to
Indian climatic conditions. The best place for pranayama is peaceful, holy river bank or
some open area like garden with lush greenery, where atmosphere is full of natural
oxygen in early mornings.
While the place can be changed as per climatic conditions in different countries and
regions. Pranayama can be practiced in peaceful, neat, clean rooms with the arrangements
of fresh and healthy oxygen.
Best time for Pranayama
The best time for pranayama practice is early morning along with empty stomach.
Though it can also be practiced after at least ‘five hours’ of having food, as this gap is
enough to digest the consumed food and the stomach gets relaxed. Some patients of
chronic diseases are advised to practice pranayama twice a day, in the morning and
evening, must follow these guidelines.
After pranayama, food should NOT be consumed at least for 20 minutes, so as to
countdown the body. Though very little amount of water can be taken if needed any time.
Preparations before Pranayama
At the time of practicing yoga or pranayama cloths should be loose and comfortable with
the body. Pranayams are practiced in anyone of comfortable poses of yogasana like
Padmasana, Siddhasana, Vajrasan or Sukhasana sitting on the floor on yoga mat. Spinal
cord must be straight. Practitioners unable to sit on the floor due to any disease can sit on
the chair with straight spinal cord. Pranayama should never practiced on the bare floor or
in standing position.
How to do Anuloma Viloma?
‘Anulom’ is a Sanskrit word which means ‘alternate’. Therefore anuloma-Viloma is also
called
“Alternate
Nostril
Breathing
Technique”.
For closing nostrils alternatively you need to use ‘right hand thumb’ and ’second & third
fingers’ (Madhyama and Anamika). Keep the palm in front of face and above the nose to
avoid interruption in flow of breath from nostrils.
Anuloma Viloma Pranayama Technique
The left nostril represents energy of the moon which symbolizes peace and has cooling
effect. Hence for purification of innumerous Nadis of the body, anulom vilom should
begin
from
the
left
nostril.
Close the right nostril with the right hand thumb. ‘Inhale’ slowly through the left nostril,
till the lungs are completely filled (Puraka). Then close the left nostril with the second
and third fingers and open the right nostril to ‘exhale’ but slowly (Rechaka). Exhale till
the lungs are completely empty. The process of ‘inhale with left nostril and exhale with
right’ is “one cycle”. Then ‘inhale with right nostril and exhale with left’ is the “second
cycle” and so on.
Repeat this exercise very slowly in the beginning, only upto your body strength. As days
passed with practice, try to increase the number of cycles and speed gradually. When you
are able to practice for longer duration, inhale with as much force as possible, then also
exhale forcefully in similar way.
While doing this pranayama, mentally repeat the mantra “OM”. It is helpful for
meditation and unites the body with spiritual powers to gain maximum possible benefits.
Anulom Vilom Duration
It should be practiced for 3 minutes daily, at least in the beginning or as per body
strengths. If you feel tired, stop immediately, have a break, take some normal long
breaths and then continue. Regular practice will enable you to do this pranayama for 10
minutes after few days. It can be practiced ideally for about 15-20 minutes per day,
maximum. If possible it can be practiced twice daily in the early morning and evening.
Anulom Vilom for Kundalini awakening should be performed 250-300 cycles or
maximum 30 minutes twice per day with complete devotion. There are various additional
specific yoga guidelines for ‘Kundalini’ practitioners.
Effects of Anulom Vilom in the body (Scientific Explanation)
When ever some air is forced to passed through a pipe of irregular cross section then the
flow rate remain same. According to ‘Bernoulle’s equation’ the sum of energy head
remains same every where, but velocity of flow is faster in narrow tube than that of wide
tube.
In this pranayama, when air flows in respiratory system the fast flowing air impart force
on fine arteries and veins so that the blood flow will be accelerated. Oxygen carrying
blood hits the constraint in out bodies at different positions.
The individual nostril will create different action on the nostril’s inner walls. Due to
action reach on deployed at the affected areas the tumors or other irregular developed
parts gets activated to maintain its normal position due to repeated and identical process.
As the velocity increased the kinetic energy increases and pressure energy decreased so
the pressure on the walls of respiratory tract will be towards the tube causing the
impurities breathes out.
The practitioner experiences the positive effects right from the day first. Immediately
after practicing, the body feels relaxed and full of energy. The mind becomes calm and
thoughtless. The practitioner feels life pleasant and full of optimism. Its like a fresh start
of life. Anulom Vilom pranayama is highly recommended for ‘Kundalini Awakening’.
Anuloma Viloma Benefits
Most of the chronic diseases can be completely cured by practicing this pranayama
regularly.
If practiced regularly with full devotion for 15 –20 minuts per day, anulom
vilom intensifies the inner strength of body and enhances the unknown powers of mind.
If Sadhaka (practitioner) performs 250-300 cycles per day, the ‘Kundalini Shakti’ begins
awakening which lies in ‘Muladhar Chakra’.
Anuloma Viloma Cures

Regular practice of this Pranayama purifies all innumerable Nadis (channels) of
the body, which makes the body healthy, lustrous and strong.

All kinds of diseases occurring due to the disturbance of ‘Vata Dosha’ like
rheumatism, gout, diseases pertaining to urinary and reproductive organs are
cured. Besides regular practice of this pranayama also cures diseases like cold,
cataract, sinus at chronic stage.

The three Doshas of Vata, Pitta, Kapha regularize themselves and assume proper
proportions.
Blood Pressure and Diabetes can completely cured with regular practice.


Arteries Blockage of heart are dissolved and the arteries become clean, making
blood circulation uninterrupted. If this Pranayama is practiced for three to four
months regularly, 30% – 40% of blockages in the arteries are removed preventing
the heart attack.

Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also cured making the
arterial channels clear for effective and uninterrupted flow of blood in the heart.

Anuloma viloma pranayama is highly recommended for angina. With regular and
daily practice, angina is completely cured without any medicine or extra exercise.

Negative thinking is turns to positive approach to life. It increases enthusiasm and
spirit, the Sadhaka becomes fearless and feels blissful.

It purifies all the nadies in the body, therefore it is also known as ‘Nadi Shuddhi’
or ‘Nadi Shodhana’ Pranayama. Some yogies call it as ‘Yogic Breathing’.
Precautions
In the beginning, pranayama must be practiced under supervision of experienced teacher.
Practitioner should NEVER cross his body stamina and should never try ‘over practice’
to get benefits earlier, as it may cause fatigue or giddiness. So, be patient and practice
regularly and constantly. Increase practice gradually after the body gains more stamina
within few days.There are not any harm or side effects of anulom vilom if practiced
properly. This is very good breathing exercise for women during pregnancy but over
straining must be avoided.
Kapalbhati Pranayama
Kapalbhati Pranayama is a miraculous yoga breathing exercise, invented by Indian yogis
thousands years ego, for complete body fitness. It affects even those diseases which are
impossible to be cured by medicines like cancer, diabetes, asthma. Numerous patients
have gained healthy and happy life by adopting it, in their daily life.
‘Kapalbhati’ is a Sanskrit word. ‘Kapal’ means forehead and ‘Bhati’ means light. It refers
that by this breathing exercise forehead becomes luminous and lustrous, which means all
diseases disappears and body becomes pure, healthy and happy.
Who can practice?
Everybody can practice Kapalbhati including children. Some important precautions are
added with pregnant ladies, heart patients, high blood pressure and extremely weak
patients.
Place for pranayama
As yoga and pranayama originated in India, it is described in ancient books according to
Indian climatic conditions. The best place for pranayama is peaceful, holy river bank or
some open area like garden with lush greenery, where atmosphere is full of natural
oxygen in early mornings.
While the place can be changed as per climatic conditions in different countries and
regions. Pranayama can be practiced in peaceful, neat, clean room with the arrangements
of fresh and healthy oxygen.
When Kapalbhati is practiced?
The best time for pranayama is early morning along with empty stomach. Though it can
also be practiced after at least ‘five hours’ of having food, as this gap is enough to digest
the consumed food and the stomach gets relaxed. Some patients of chronic diseases are
advised to practice pranayama twice a day, in the morning and evening, must follow
these guidelines.
After pranayama, food should NOT be taken at least for 20 minutes, so as to countdown
the body. Though very little amount of water can be taken if needed any time.
Preparations before Kapalbhati
At the time of practicing yoga or pranayama cloths should be loose and comfortable with
the body. Kapalbhati is practiced in anyone of comfortable poses of asana like
Padmasana, Siddhasana, Vajrasana or Sukhasana sitting on the floor on yoga mat. Spinal
cord must be straight.
Practitioners unable to sit on the floor due to any disease can sit on the chair with straight
spinal cord. Pranayama should never be practiced on the bare floor or in standing position.
How to do Kapalbhati?
It is very easy to practice for everyone. The primary thing is to breathe in normally and
breathe out forcefully so as to influence the organs of the abdominal area.
Kapalbhati Pranayama Technique
Sit in a comfortable asana with normal breathing. Inhale normally and exhale forcefully.
Also keep the body easy and relax, don’t feel like stress. As a beginner, the force should
be very low as per the body strength. Continue this practice till you can perform
comfortably. Whenever feel tired take a break with normal breathing and then resume.
Optimize your practice to make “one stroke per second”. The ideal frequency for the
kapalbhati is once per second.
Abdominal area also makes inward and outward movements and considerable force is
applied to the Manipura, Svadhisthana and Muladhara Chakra. That is very helpful for
Kundalini Jagran.
In the beginning the practitioner may feel little pain in the abdomen and back because of
new strain to the body, which disappears after some days.
Shiva Sankalpa (Vow) with performing Kapalbhati
At the time of forcefully ‘exhaling’, the practitioner should assume like throwing all
impurities, toxins, diseases out of the body. Those who want to get rid of anger, greed,
self-ego attachment etc. should develop a feeling of throwing out all the negative and
injurious elements along with the air exhaled. This procedure will give you an additional
advantage and quick results.
Kapalbhati Duration
A new practitioner should try for 3 – 5 minutes per day. The body gains more stamina as
days passes. After 1-2 months, practitioner can perform five minutes in single stretch.
Practice should be increased up to 10 – 15 minutes daily after 2-3 months.
Patients suffering from acute and chronic diseases must practice for 15 minutes at least
along with precautions.
Difference between Bhastrika and Kapalbhati
Kapalbhati is little different from Bhastrika.
In Bhastrika, puraka (inhale) and rechaka (exhale) are performed with equal force, while
in Kapalbhati attention is given to the forceful Rechaka only.
Effects of Kapalbhati in the body (Scientific Explanation)
In Kapalbhati, ‘impulsive force’ is applied with greater magnitude while the ’stroke time’
is very small, as we all know by law of physics:
Impulse=Force X Time
If ‘Time’ is small and ‘Force’ is greater so the change in ‘linear momentum’ create
greater pressure on the near by organs and glands of the cavity of lungs. The force
communicated quickly as force of contact to all parts from one to another.
So that the imbalanced secretion from different glands will be balanced. Blood
circulation in different parts of the body will be faster creating action on diseased affected
parts. This Pranayam is a complementary one to ‘Bhastrika Pranayam”.
Kapalbhati primarily affects stomach, pancreas, liver, spleen, intestine, prostate and
kidney to function more efficiently. These are very significant parts of human body.
Any disease of these organs, which can not be controlled by any medicine, is surly cured
by regular practice of kapalbhati.
All the chakras from ‘Muradhar’ to ‘Shasrar’ are purified and filled with pious Cosmic
Energy.
Kapalbhati benefits

Balances three doshas of the human body. These are vata (wind/spirit/air), pitta
(bile) and kapha (phlegm). Disorder of these three is the root cause for unhealthy
body.

It is excellent not only for physical body but for sub-conscious mind as well.

While doing kapalbhati, if practitioner concentrates at the ‘Mooladhar Chakra’,
the ‘Kundalini’ power starts awakening.

Kapalbhati improves concentration power in children and adults simultaneously.
It makes the face Lustrous and attractive.
Kapalbhati Pranayama cures

Diseases which are hard to control by medicines like asthma, respiratory troubles,
allergies, sinus, etc.

Diseases of heart, lungs and brain are permanently cured.

Kapalbhati completely removes blockages in arteries and controls cholesterol.

Obesity, diabetes, flatulence, constipation, acidity and diseases pertaining to
kidneys and prostate glands etc. are completely cured.

Women diseases like uterus cysts, breast cysts, cancer cysts or any type of cysts in
the body are permanently dissolved without any surgery.

Parkinson’s Disease, Liver Cirrhosis and Hepatitis-B is permanently cured with
devoted practice.

It removes snoring problems and cures sinusitis completely.

Kapalbhati is the best solution for weight loss without any side effects. If it is
practiced 15-20 minutes daily, along with yoga diet control chart, the weight can
be decreased by 4-8 Kg. per month very easily.


Excess ‘Hair Loss’ is controlled by including kapalbhati in daily routine.
Depression is cured, as mind becomes stable, happy and peaceful which removes
negative thoughts automatically.
Precautions

Women should avoid during periods and pregnancy.

Patients with severe heart problems should not do with force and they must
practice under a experienced yoga teacher.

Blood Pressure patients should avoid doing with force in the beginning.

In the summer season, if the temperature is very high, it is prohibited for over five
minutes.

In the beginning, any pranayama practice must be done under experienced yoga
teacher’s training.
Bhramari
Bhramari is the best breathing exercise for meditation. It has immediate relaxing effect on
the brain. If it is practiced regularly, mental stress, fatigue and high blood pressure
reduces.
‘Bhramari’ is a Sanskrit word which is derived from ‘Bhramar’ the black Indian bumble
bee. It describes the characteristic humming sound which is produced while exhaling in
this breathing exercise.
Who can practice?
Every body can practice bhramari including small children, old age people or patients. It
is very easy and significant breathing exercise for everyone. It is very beneficial for
pregnant women.
How to practice?
Sit in a suitable relaxed posture like Padmasana (lotus pose) or Vajrasana (thunderbolt
pose). Cover your ears by pressing tragus with the help of thumbs of your hands. Place
your index fingers on the forehead and let the remaining 3 fingers close your eyes. Inhale
through both the nostrils, taking a real slow deep breath. Keep your mouth closed and
begin slowly exhaling, making humming sound of a bee like “hmmmm”.
While practicing Bhramari keep reciting “OM” mentally and concentrate your mind on
Agnya Chakra (between eyebrows).
Important Vow while practicing Bhramari
This Pranayama should be done with the thought that your individual consciousness
merges with the divine cosmic consciousness. Your mind should be full of the thought
that divine bliss is descending on you, that deep divine wisdom fills your entire being.
Exercising this Pranayama with such thought will endow you with divine light and you
will be able to meditate effortlessly.
Duration
Practice this 11 to 21 times daily, but do not strain yourself, take a break whenever you
need.
Best time for practice
It gives best results after practicing all pranayama, especially after anulom-vilom.
Though Bhramari can be practiced anytime whenever an individual needs, feels stress,
fatigue or tired. It can also be performed before sleep which results a peaceful and sound
sleep.
Effects of Bhramari in the body (Scientific explanations)
When the natural frequency of vibration is equal to forced frequency then resonance will
occur provided no external interference. The vibration of thinking of a human body can
be controlled if it can be resonated.
In a Bhamri Pranayam, the ear is closed by thumb, eye is blocked by fingers and
forehead is pressed to vibrate with higher amplitude. So the resonance of the brain’s
metaphysical thinking is arrested and the concentration of mind is enhanced.
Brahmari forms vibrations in the brain. By these vibrations the cerebral cortex sends
impulses directly to the hypothalamus, which controls the ‘Pituitary’ gland, the master of
all glands.
Bhramari Benefits

It is tremendous breathing exercise for meditation and helpful for Kundalini
Awakening.

The mind becomes calm and peaceful. It helps in spiritual enhancement of an
individual. It is beneficial in mental tension, agitation, high blood pressure, heart
disease etc.

“With regular practice of Bhramai bliss arises in the yogi’s heart” – (Hatha Yoga
Pradipika)

It enlivens the practitioners looks, improves the glamour of the face.

Modern medical science has proved, if Bhramari practiced regularly during
pregnancy it keeps the endocrinal system regulated to maintain the
pregnancy successfully and may facilitate easy and trouble-free childbirth.
Bhramari Pranayama Cures

Excellent breathing exercise for meditation, the mind concentration enhances.

Mental tension, agitation, hypertension, migraine, paralysis, high blood pressure
and heart diseases are positively affected.

Helps to cure migraine and paralysis.

It has immediate positive effect on ears, nose, eyes and mouth.
Precautions
Initially it should be practiced under guidance of experienced yoga teacher.
Bhastrika
Bhastrika Pranayama is an excellent breathing exercise. It keeps the body healthy and
mind happy. Heart and brain patients must practice to get miraculous results. Depression,
migraine, parkinson’s disease, paralysis are completely cured, which is impossible by
medicines.
‘Bhastrika’ is a Sanskrit word, which means ‘bellows’. In short, Bhastrika is ‘inhale’ and
‘exhale’ deeply and forcefully. Therefore is also known as ‘deep breath exercise’.
How to do Bhastrika?
Sit in comfortable asana like Padmasana, Siddhasana or Sukhasana. Spinal cord must be
straight. Bhastrika is similar to the working of ‘bellows’. ‘Breathe in’ and ‘breathe out’
forcefully. Take the breath inside as deep as possible to fill the lungs and then exhale out
completely to evacuate lungs. Breathe in and breathe out with equal force.
The breath should be filled in lungs up to the diaphragm, not in stomach. Do not stop the
breath during this process. This is one cycle completed. Repeat this process several times.
Do not try to over practice, stop immediately when you feel tired.
Depending upon the capacity and health of the practitioner, it can be done in three
variable speeds viz. slow, moderate and at high.
Important Vow while doing Bhastrika
While ‘inhaling’ make a vow and focus in your mind as if all the divine powers, purity,
peace and joy, all that is good in the universe around you is entering inside your body and
that you are getting filled with the divine powers, the mind is becoming pure and pious.
Keep both the eyes closed and mentally chant the mantra “OM”
Pranayama done with this kind of vow in mind imparts a special benefit.
Bhastrika Duration
It should be practiced ‘2-minuts’ minimum and ‘5-minuts maximum’ everyday. If one
should feel tired during practice, must stop immediately and resume after some relax. In
the countries where normal temperature is high in summers, should NOT be practiced
over 2-minuts.
Effects of Bhastrika in the body (Scientific explanations)
According to “Pascal’s law the pressure” inside a closed vessel equally distributed in all
direction. So when the lungs filled with air, it imparts pressure on the diaphragm and
cavity of lungs.
The organs try to maintain its position of equilibrium, hence a reaction force established
at the organs, glands and heart. So secretions from individual glands activated.
Also the fine arteries and veins can able to carry oxygenated blood with circulation on
every cycle of the Pranayam. The out going air from lungs able to carry impurities
responsible for imbalance of the organs
Bhastrika Benefits
Bhastrika is excellent for physical body as well as spirituality of an individual. It makes
the mind peaceful and calm so as to help in Kundalini Awakening.
Bhastrika Pranayama Cures

This is the best breathing exercise for lungs. It makes the lungs healthy and
improves strength. It directly affects all respiratory system of body and cures all
lungs related problems.

Cold, flu, sinus, asthma are completely cured.

Thyroid, tonsils and all throat problems are completely cured.

It is very helpful to cure all heart diseases like angina, arteries blockages, etc .

Highly recommended for Brain diseases like Depression, Migraine, Parkinson’s
Disease, Paralysis, etc.

Helps to remove impurities of blood. Vata (wind/spirit/air), pitta (bile) and kapha
(phlegm) are balanced so as to make body healthy.

Good for concentration of mind that helps for kundalini jagran.
Precautions

People suffering from high blood pressure or any chronic heart disease should
avoid this Pranayama or must be done under an experienced yoga teacher.

While breathing in the abdominal area should not blow up. You have to fill the air
in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs
swells.

In summer season, reduce the practice of Bhastrika to 2-minuts maximum.

Incase both the nostrils do not open because of ailments like severe cough or sinus
etc, the practitioner should first close the right nostril and do respiration
(exhalation and inhalation) through the left nostril. Then the left nostril should be
closed and respiration should be done by the right nostril. This method of
alternate breathing should be continued at the desired speed viz. slow, moderate
or fast, till both the nostrils open simultaneously.
Ujjayi
Ujjayi is also known as Ocean breath or Victorious breath, which clears toxins out of the
bodily system. The practitioner takes in enough oxygen to build vital energy.
It is the best pranayama for thyroid problems and also to cure all throat diseases.
How to practice Ujjayi Pranayama?
Ujjayi technique for beginners:
Sit in a comfortable yoga pose like Padmasana or Sukhasana. Take long, deep breath with
both nostrils along with contraction inside the throat which makes the breath long and
thin. The friction of air should be felt inside the throat when it is contracted and a hissing
sound of breath is produced itself. Now exhale out very slowly. Repeat this process three
times daily.
After some days of practice:
Three more steps are added to complete Ujjayi Pranayama process. After breathing inside
with contraction in throat, try to touch your chin to the upper side of chest (Jalandhar
Bandha). Hold the breath inside for maximum 10 seconds (Kumbaka).
Now exhale out slowly with left nostril, by closing right nostril with your right hand
thumb. Exhale must be done by left nostril only. This is complete process of Ujjayi.
Ujjayi Pranayama Duration
Initially it should be practiced for 3 times. As practice increases, it can be performed
maximum 11 times a day. It’s another variant is ‘Pratiloma Ujjayi’.
Effects of Ujjayi Pranayama in the body (Scientific Explanation)
Ujjayi stretches the breath, warms it before entering into the lungs and helps to build heat
in the body. Through this heat internal Agni (fire) is stoked and powerful healing process
is unlocked.
Ujjayi Pranayama Benefits and Cures




Miraculous remedy for thyroid problems.
Snoring problem is cured.
Good for heart, asthma, tonsil, cold and cough.
All throat problems are cured.
Precautions
Beginners should exhale with both nostrils. After few days they should start Jalandhar
Bandha and Kumbhaka. It should be performed under supervision of experienced yoga
teacher.