Anuloma pranayama
Anuloma Pranayama, also known as Alternate Nostril Breathing, is a yogic breathing technique that involves alternating the flow of breath between the left and right nostrils. This practice is believed to balance the body's energy channels, calm the mind, and promote overall well-being.
Here's how to practice Anuloma Pranayama:
Find a comfortable seated position: Sit upright on the floor or a chair with your spine straight and shoulders relaxed. You can also practice Anuloma Pranayama lying down if that is more comfortable for you.
Prepare for the practice: Take a few deep breaths to center yourself and prepare for the breathing exercise. Close your eyes if you feel comfortable doing so.
Assume Vishnu Mudra: Bring your right hand to your nose. Use your right thumb to gently close your right nostril and your right ring finger or pinky finger to close your left nostril. Your index and middle fingers should rest lightly on your forehead or between your eyebrows.
Begin with the left nostril: Close your right nostril with your right thumb and inhale slowly and deeply through your left nostril. Fill your lungs with air, taking a smooth and steady breath.
Switch sides: After inhaling through your left nostril, release your right nostril and gently close your left nostril with your ring finger or pinky finger. Exhale slowly and completely through your right nostril. Feel the sensation of the breath as it leaves your body.
Continue the pattern: After exhaling through your right nostril, inhale deeply through the same nostril. Then, close your right nostril again and exhale through your left nostril. This completes one cycle of Anuloma Pranayama.
Repeat the sequence: Continue alternating the flow of breath between your nostrils, inhaling through one nostril and exhaling through the other. Aim to maintain a smooth and steady rhythm, with each inhalation and exhalation of equal duration.
Practice for several rounds: Start with 5-10 rounds of Anuloma Pranayama and gradually increase the number of rounds as you become more comfortable with the practice. Remember to breathe slowly, deeply, and mindfully throughout the entire practice.
Conclude the practice: After completing the desired number of rounds, release your hand from your nose and take a few moments to observe the natural flow of your breath. Notice any changes in your breath, body, or mind as a result of the practice.
Anuloma Pranayama can be practiced at any time of day, but it is especially beneficial when practiced in the morning or before meditation to calm the mind and prepare for deep relaxation. As with any pranayama practice, it's important to listen to your body and avoid forcing the breath. If you experience any discomfort or dizziness, pause the practice and return to normal breathing. With regular practice, Anuloma Pranayama can help harmonize the flow of energy in the body, promote mental clarity, and enhance overall vitality and well-being.
Areas it can help in: Boost Mood, Weight Loss, stress management, Depression, Mental clarity and focus, Emotional Regulation, Improved respiratory function, Enhanced energy flow, Balanced nervous system, Enhanced immune function
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