Anulom Vilom Pranayama is the alternate nostril breathing exercise which is performed as a preliminary breathing exercise before starting other advanced pranayamas.

Practice: Basic cleaning of body is required and one should sit in comfortable; Vajrasana or padmasana are the prescribed seating postures. While sitting spine should be erect, face relaxed and in smiling mood. Use Nasika mudra for shutting and closing the nostrils. By nasika mudra it is meant to fold the fore finger (second finger) and middle finger (third finger) of right hand and keep remaining fingers straight.

Breath out fully and then breath in automatically through the left nostril by shutting the right by gently touching it by thumb (nasika mudra). Shut both nostrils for a moment with thumb and fourth finger (ring finger). Now exhale with a with a longer duration by releasing air going out of the right nostril by gently releasing the thumb and keep the left nostril remain shut by ring finger (forth finger). Complete the exhalation without strain.

Do not contract the face nor twist nostril. Maintain a smile on the face. Shut both nostrils for a moment with thumb and fourth finger.

Keep press the left nostril and open the right nostril by releasing the pressure of the thumb of the right hand. Allow the inhalation to take place automatically through right nostril. Exhale through left nostril for a longer duration. Complete the exhalation.

This complete one cycle of alternate nostrils anulom vilom

In the practice of pranayama, inhalation (called Puraka), retention (called Kumbhaka) and exhalation (called Rechaka) is used. Anulom Vilom pranayama can be practiced with or without Kumbhaka (holding of breath). Beginners should start the practice without Kumbhaka.