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Anulom Vilom Pranayama: Meaning, Steps, and Benefits
Anulom Vilom, alternate nostril breathing, is often the first pranayama technique taught to beginners. Here's how it's practiced and why it's considered balancing.
Anulom Vilom, also known as Nadi Shodhana (“channel purification”), is one of the most widely taught and practiced pranayama techniques — alternate nostril breathing, traditionally used to balance the body’s energy channels and calm the mind. See What Is Pranayama? for how this technique fits within the broader practice.
What the name means
“Anulom vilom” translates roughly to “with and against the grain,” referring to the alternating, back-and-forth pattern of breath between the two nostrils. “Nadi shodhana” refers to nadis, the subtle energy channels described in yogic physiology, and shodhana, meaning purification or clearing — the technique is traditionally understood to clear and balance these channels.
How it’s practiced
Sit comfortably with a straight spine. Using the right thumb, gently close the right nostril and inhale slowly through the left. Close the left nostril with the ring finger, release the right nostril, and exhale slowly through the right. Inhale through the right nostril, then close it, release the left, and exhale through the left. This completes one round. Continue for several rounds, keeping the breath smooth and unforced throughout.
Traditional benefits
Anulom Vilom is traditionally associated with calming the mind, balancing the nervous system, and improving focus and clarity — often recommended as a starting technique for beginners because of its gentle, non-forceful nature compared to more vigorous pranayama practices like Bhastrika or Kapalbhati.
Precautions
Practice on an empty stomach, in a calm setting, without straining the breath. Those with a severe cold or blocked nasal passages may find the technique difficult and can wait until breathing is clearer. As with any pranayama practice, learning from a qualified teacher initially is recommended.
Common questions
What’s the difference between Anulom Vilom and Nadi Shodhana?
They refer to the same alternate-nostril breathing technique — Anulom Vilom describes the breathing pattern, while Nadi Shodhana refers to its traditional purpose of clearing the subtle energy channels.
Is Anulom Vilom good for beginners?
Yes — it’s one of the gentlest pranayama techniques and is commonly taught as a starting point before more advanced or forceful practices.
How long should I practice Anulom Vilom?
Even five to ten rounds can be a meaningful daily practice; duration can be gradually increased with experience and guidance from a teacher.
Where can I learn more about pranayama generally?
See What Is Pranayama? for an overview of the practice and its place within yoga.