Yoga BLOG

Viloma Pranayama: Cleansing through alternate breathing
by Nick
on Apr 19 2019
Pranayama, or breathing exercises, are an essential part of yoga practice, alongside asanas, relaxation, and meditation. Viloma Pranayama, or alternate nostril breathing, is very well-known in this context and is often taught even in beginner's courses. Once you've learned it under the guidance of a yoga teacher, you can also practice it regularly at home. Here you'll learn exactly how Viloma Pranayama is performed, what to pay attention to during this practice, and what benefits this breathing exercise can offer you.
Viloma Pranayama cleansing in alternate breathing
Alternate breathing and its prerequisites
In the context of breathing, alternation means alternating between the right and left nostrils for breathing. To do this, sit comfortably on your mat (or on a chair). If you're sitting on the mat, you can do this with your legs crossed, for example. Kneeling is also suitable for Viloma Pranayama. The main thing is that you can fully concentrate on the breathing technique . This is especially possible if you can relax and close your eyes during Pranayama.
Breathe alternately on the right and left
Alternating between the right and left nostrils is made possible by closing them with your fingers. Bring your right hand to your nose so that you can close the right nostril with your thumb and the left nostril with your ring finger. First, close the right nostril with your thumb and breathe in evenly through the left nostril. Count slowly to 4 in your head and make sure that you fill about 75 percent of your lungs with oxygen. Now close the left nostril as well and, holding your breath, count to 4 again. Then open the right nostril and breathe out for a count of 8. Empty yourself, which will prepare you for the next inhalation. Now everything happens in reverse. Inhale through the right nostril and exhale through the left.
Regular practice
You can practice alternate nostril breathing for three sets, or even up to eight. Experienced yogis can also practice alternate nostril breathing for half an hour. You can practice alternate nostril breathing every day.
Learn about the effects of alternate breathing
Viloma Pranayama can provide a multitude of beneficial effects for your well-being . These encompass body, mind, and soul, making alternate breathing a holistic experience.
On the physical level, cleansing the respiratory tract is paramount. This can be helpful if you suffer from an allergic condition such as hay fever or asthma. Viloma Pranayama can also help prevent colds , especially during the winter months. Clearing your nasal passages also helps with your yoga practice: You can direct your breath exactly where you want it during individual asanas. Alternate nostril breathing can significantly improve the volume and thus the capacity of your lungs. The cardiovascular system can also noticeably benefit.
In the mental realm, Viloma Pranayama is an exercise that can sustainably improve your concentration. If you've decided to meditate, alternate nostril breathing is a good preparation. It helps you calm down and focus on what's important. If you're feeling anxious or restless, it can give you new strength.
Gathering new energies
Viloma Pranayama can noticeably activate the energies in your body. Alternate nostril breathing is also known as Nadi Sodhana, or cleansing the nadis. Nadis are small energy channels in your body. It is said that you have 72,000 of them. Through alternate nostril breathing, these channels are cleansed, allowing the prana to spread freely within you. The life energy that flows through you strengthens you for everyday life. Viloma Pranayama also addresses your higher chakras . Just try it out and see how alternate nostril breathing works for you and how long these effects last!
Image © fizkes / 123rf.com