Satyori — Anulom Vilom Pranayama Quick Card
Pranayama Quick Card
Anulom Vilom
Anulom Vilom Pranayama · Anuloma means 'with the grain' or 'natural order'; Viloma means 'against the grain' — breathing with and against the natural flow
About
Anulom Vilom is a simplified form of alternate nostril breathing that shares the basic pattern of Nadi Shodhana but is traditionally practiced without breath retention (kumbhaka) and without the specific ratios and bandhas that characterize the more advanced technique. The practitioner inhales through one nostril, exhales through the other, inhales through the same nostril used for the exhalation, and exhales through the first — creating a continuous alternating cycle.
How to Practice
Sit in a comfortable posture with the spine erect. Bring the right hand into Mrigi Mudra or Vishnu Mudra (thumb and ring/little finger extended, index and middle fingers folded). The left hand rests on the left knee.
Benefits
Anulom Vilom provides the core balancing benefits of alternate nostril breathing in an accessible, sustainable format. It harmonizes the left and right hemispheres of the brain, balances the sympathetic and parasympathetic branches of the autonomic nervous system, and equalizes the flow of prana through ida and pingala nadis.
Contraindications
Anulom Vilom without retention is one of the safest breathing practices available. Individuals with severe nasal congestion should not force the breath through blocked nostrils — practice gently or defer until congestion clears.
Dosha Effect
Anulom Vilom is tridoshic and balances all three doshas. Its gentle, rhythmic nature is particularly soothing for Vata, providing the regularity and steadiness that Vata craves.
Classical Source
Rooted in the same classical lineage as Nadi Shodhana, with references in the Hatha Yoga Pradipika, Gheranda Samhita, and Yoga Sutras. The simplified, retention-free form has been popularized extensively by Swami Ramdev and the Art of Living Foundation in the modern era.
Dinacharya Guide
Anulom Vilom is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.