Advantages of Nadi Shodhan Pranayama Over Anulom Vilom

Advantages of Nadi Shodhan Pranayama Over Anulom Vilom

Recently I have been practising pranayama a lot of every day.  For pranayama, I follow Swami Ramdev’s methods.  Among the pranayama’s, I follow Anulom Vilom is one of the prominent ones, I practice for around 20 minutes every day.  You may be aware that anulom vilom is a breathing exercise wherein you do alternative breathing from one nostril at a time.

The steps for Anulom Vilom are straightforward -


1. Sit in a steady position with back straight.

2. Press the right nostril with right-hand thumb and inhale long and sincere from the left nostril.

3. Release the left nostril and now press the right nose with two middle fingers of the right hand and exhale long and slowly with left nostril.

4. Keep Pressing the right nostril and inhale from left nostril long and deep.

5.  Release the right nostril and again press the right nose with the thumb.  Now exhale long and slowly.

This is one round.  You can practice several rounds for 10 to 20 minutes.  This pranayama is excellent for relaxing yourself and rejuvenating and cures many diseases.
Nadi Shodhan Pranayama

When we practice the same more slowly without making any clear sound in the noise, it is called Nadi shodhan pranayama.  I have started practising Nadi shodhan pranayama recently, and I do not block the nostrils with fingers as mentioned in anulom vilom.  I practice anulom vilom for around ten times very slowly and then start Nadi shodhan pranayama.  During that time, I concentrate on one nostril and try to inhale and then focus on the other nose and exhale from there.

The sequence of inhalation and exhalation is same as anulom vilom but without touching the nose with fingers to block the nostril.  I have noticed several advantages of Nadi shodhana pranayama, which described below.

Benefits of Nadi Shodhan Pranayama

1. Increased Concentration – 

During Nadi Shodhan, you have to concentrate on each nostril to control the breathing to happen only from that nostril.  If we do not focus, we will not be able to breathe from a single nose at least in the beginning stages where I am at present.  Thus practising for even 10 minutes can help you to improve your concentration a lot.

2. Less Tired Back –

 During anulom vilom, the right hand continuously raised and helping in controlling the nostrils. Tires out the arm and the upper right back when we do it for more than 5 minutes.  When our hands are free and resting on the knees when we practice Nadi shodhan pranayama the back gets to rest, and it is easy to stay in the straight back position.

3. More Enjoyment

There is sheer joy when you practice Nadi shodhan.  There is a feeling of total relaxation, and you can feel the entire head to be light and full of oxygen.  Tiredness and stress are gone.

4. Oxygenation and Detoxification – 

When we breathe slowly, and deeply, the oxygen also reaches the lower lobes of the lungs, and the body becomes relaxed.  When we are in stress or even normal breathing, it is very shallow.  When we breathe slowly and deeply, there is more proper utilization of the lungs capacity, and in fact, we increase its capacity.  This way, carbon dioxide is eliminated more efficiently, and a total detoxification happens. Helps in removing stress also very efficiently, which is thought to be a reason for around 80 per cent of diseases, including cancer, too.

The key is to practice slowly and with focus.  It is not that difficult as most people may think it too, but the benefits are immense.  Try it and see the difference.