Alternate Nostril Breathing

Alternate Nostril Breathing, or, Anuloma Viloma Pranayama, is part of the Sivananda Basic Hatha Yoga class.  I have taught this exercise thousands of times and find it to be calming, centering and a great tool for expanding awareness of your own inner workings.

This breathing can be done before your yoga asanas to center you and gather your energy at the beginning of your practice.  In the Sivananda Series we practice Pranayama at the beginning of class beginning with Khapalabhati Pranayama followed by Anuloma Viloma.  It can be done at the end of your asana practice to settle and calm you before final relaxation.  Or it can be done as a stand alone exercise at most anytime and in any place.  I was told once a story of a powerful attorney who would always practice for  few minutes before appearing in court.

If you are deeply congested the exercise will be impossible.  If you are pregnant or are experiencing headache or other tension, it is best not to hold the breath.  Instead, alternate the breathing but with a continuous breath and without retentions.


Let's begin:

Typically we sit on the floor in sukhasana, a cross legged position.  You can sit on a blanket or cushion to be more comfortable.  The exercise could be done sitting in a chair, laying in bed, or even standing if necessary. As you follow these instructions, keep you body and face relaxed.  Do the best you can pacing your breath, but if it is difficult, adjust the exercise so it works for you.  It is best to sit and practice deep conscious breathing for a few minutes before beginning this exercise.

Practice slow deep breathing for a few minutes at both the beginning and end of this exercise.

With the right hand you will form the Vishnu Mudra and use the fingers to regulate the flow of breath through the right or left side, I'll explain this more in a moment.  With your left hand form the Gyan Mudra by touching your thumb to the tip of your index finger to form a circle while extending your outer three fingers open.  Place your left hand on your leg or knee and let it rest there throughout the exercise.

Place your left hand on your knee in Gyan Mudra throughout the exercise.

With your right hand form the Vishnu Mudra by folding your first two fingers to the base of your thumb while extending the thumb, ring and pinky finger.  After a calm breath in, seal the right nostril with the thumb and exhale slowly through the left side to a slow count of eight.  Next inhale on the same left side for a shorter count of four.

Exhale from the left nostril to a count of 8 then inhale on the left for a count of 4.

Gently seal both nostrils and retain the breath for about 16 seconds.  Focus internally at your third eye point at the center of your forehead.

Cover the nostrils and retain the breath for 16 seconds.

Uncover the right nostril by lifting the thumb and exhale for 8 seconds then inhale for 4 seconds.  You repeat this pattern exhaling for 8, inhaling for 4, retaining for 16, other side exhale 8, inhale 4, retain 16.  It is considered a "round" when you complete both sides.  As a beginner you might start with four rounds and gradually increase over time.  Another way to make the exercise more advanced is to lengthen the pace, exhaling for 10, inhaling for 5 and retaining for 20.  It's a ratio inhale:1 exhale:2 retention:4.

Exhale on the right side for 8 and inhale for 4.

After you have completed the exercise it is most important to drop your right hand back down to your knee and to sit and meditate for a few minutes.  During this time become aware of the sensations in your body, your breath, and your mind.