Anuloma-Viloma

Adopting the Padmasana (pose) the yogi should draw in breath through the Candra (left nostril) and having retained it to capacity, should exhale through the Surya (right ostril). Then he should again fill in the (thoracic) cavity by taking in breath through the Surya (right nostril) and exhale through the Candra (left nostril) after performing Kumbhaka in a systematic manner. Inhaling through that nostril by which he had exhaled and having retained the breath so long as it can be done without suppressing the impulse to exhale, one should exhale by the other one slowly - never rapidly.


Note :- Swatmarama called this, a Nadisodhak Pranayama. 'Suddha nadigana bhavanti yaminam
mastrayadurdhvatah ' practising like this for three months, purifies the nadis. The popular name for this Nadisodhana Pranayama is 'Anuloma-Viloma.'

Technique :-

  1. Sit in Padmasana.

  2. Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.

  3. Closing the right nostril with the thumb inhale (prolonged) through the left nostril.

  4. Now closing the left nostril with the ring finger and the little finger, exhale slowly through right nostril removing the thumb. (The time should be double than the time taken for inhaling i.e. the ratio should be 1 : 2).

  5. After exhalation, inhale (prolonged) through the same nostril (right).

  6. Now closing the right nostril with thumb exhale through left nostril (removing the ring finger and the little finger) as per previous practice. This completes one round of easy Anuloma-Viloma.
.Technique (with Kumbhaka) :-
  1. Sit in Padmasana.

  2. Fold your index and middle finger of right hand towards palm. Now thumb should remain towards right nostril and ring finger and little finger should be towards left nostril.

  3. Closing the right nostril with the thumb inhale (prolonged) through the left nostril.

  4. After completing inhalation close the left nostril also with little and ring finger and hold the breath inside (i.e. practise Kumbhaka).

  5. After retention, keeping the left nostril closed with ring and little finger, exhale slowly through right nostril.

  6. After exhalation inhale (prolonged) through the same nostril (right).

  7. After complete inhalation close both the nostrils and practise Kumbhaka.

  8. Retaining the breath according to the capacity exhale slowly through the left nostril (removing ring finger and little finger from it). This completes one round of Anuloma-Viloma with Kumbhaka.

Remember :-

  1. This is a Nadisodhaka Pranayama.

  2. If you cannot adopt Padmasana, adopt any comfortable sitting posture; sit erect.

  3. In the beginning (at least for 6 months) practise easy technique of Anuloma-Viloma (i.e. without Kumbhaka).

  4. When you inhale or exhale through one nostril, other should be kept closed.

  5. While inhalation, the abdomen should not bulge out. Lungs along with chest should be expanded. Keep the abdomen little pressed carefully.

  6. While practising Pranayama with Kumbhaka give equal time for inhalation and Kumbhaka, i.e. begin with the ratio of 1 : 1 : 2.

  7. Time for exhalation should be double from that of inhalation.

  8. While closing the nostril with the fingers do not press them so hard that the nose is bent.

  9. Always remember that on completion of Pranayama if ther is an obstruction in respiration or it is fast it means that you have retained the breath more than your capacity which is not desirable.

  10. Pranayama with Kumbhaka should always be practised under the guidance of a qualified teacher.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |