Sit in “Padmansan – The Lotus Pose” or “Siddhasan The Perfect Pose”. If you cannot sit in it, sit in “Sukhasan – The Easy Pose.
Make a “Pranavmudra” of right hand. Close first two fingers (Pointer and middle) and open last two fingers (ring & little).
After exhalation, close the right nostril with the thumb of the right hand.
Inhale through left nostril.
Do “Kumbhak” by doing “Jalandharbandh” (Chin Lock). For “Kumbhak” close the left nostril by last two fingers (ring and little). Then release “Jalandharbandh” (Chin Lock) by keeping close the left nostril by last two fingers (ring & little), take off the hand from the right nostril and exhale through right nostril. Then inhale through right nostril itself. Then do “Kumbhak” by doing “Jalandharbandh” (Chin Lock). Then exhale through left nostril. It is called as a one round of “Anulomvilom Pranayam”.
Benefits of Anulom Vilom
For the higher studies of pranayam and Contemplation, this type is inevitable.
It quiets the mind.
Obstacles of nadis are removed.
By regular practice of this pranayam, lightness comes in the body Digestion Improves.
Face becomes bright.
Efficiency of the lungs increases.
Due to more Oxygen intake the efficiency of the entire organ increases. Draining out of CO2 in enough quantity from the body, the body becomes healthy.