Anulom Vilom (Alternate Nostril) — Classical Pranayama & Kumbhaka

Wellness Disclaimer / अस्वीकरण: The yogic practices, mudras, and breathing techniques presented here are rooted in classical tradition and intended solely for educational, wellness, and holistic lifestyle purposes. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare specialist before starting any physical regimen, particularly if you have pre-existing medical conditions, chronic illnesses, or are pregnant. Practice mindfully within your body's comfortable limits.

Scriptural Pramana

Hatha Yoga Pradipika 2.5

शुद्धमेति यदा सर्वं नाडीचक्रं मलाकुलम् । तदैव जायते योगी प्राणसंग्रहणे क्षमः ॥

śuddham eti yadā sarvaṁ nāḍī-cakraṁ malākulam | tadaiva jāyate yogī prāṇa-saṁgrahaṇe kṣamaḥ ||

When the entire network of nadis is purified of all impurities, only then does the yogi become capable of mastering prana.

Classical Kumbhaka Ratios (Inhale : Hold : Exhale)

Gentle Wave (1:0:1:0)

Inhale: 4s • Hold: 0s • Exhale: 4s

Extended Exhale (1:0:2:0)

Inhale: 4s • Hold: 0s • Exhale: 8s

Step-by-Step Practice Method

Sit in Sukhasana with spine erect
Form Vishnu mudra with the right hand
Close the right nostril with the thumb and inhale slowly through the left
Close the left nostril with the ring finger and exhale slowly through the right
Inhale through the right, then close it and exhale through the left
This completes one round; continue for 10-15 rounds without breath retention

Physiological & Mental Benefits

Mind & Autonomic Tone

Balances the nervous system, calms the mind, and enhances mental clarity and focus

Body & Vitality

Purifies the nadis, improves lung function and oxygen circulation

Precautions & Contraindications

Cold Congestion Severe
Nosebleed

Included in Yoga World Pass

Classical 4-Phase Kumbhaka Pacer & Studio Audio

Practice with precise classical ratios (Puraka : Antar : Rechaka : Bahya), living visual breath spheres, and Fish Audio studio voice guidance.

Open Guided Practice Session ↗