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Anuloma Viloma Pranayama: Yogi’s Antidote to Stress

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Anuloma Viloma is a pranayama technique or breath exercise used in Hatha Yoga practice. It’s also known as “alternate nostril breathing”. Everyday practice of this pranayama exercise has lots of different benefits. Not only it helps to get into a deep meditative state and relax but also it helps general rejuvenation of the body.

In this article, I’ll share with you step by step guide on how to practice Anuloma Viloma, what the benefits of this practice, what mistakes people usually make during the practice, and inspire you to turn this breathing exercise into your everyday practice!

Anuloma Viloma Benefits

To get you excited about this practice I want to start with its benefits which are really incredible!

Here are the benefits of a regular Anuloma Viloma practice:

  • purifies energy channels;
  • balances the two brain hemispheres;
  • stabilizes the nervous system;
  • strengthens the respiratory system;
  • restores blood circulation;
  • relieves muscle tension;
  • eliminates CO2 and other waste products from the blood;
  • increases the resistance to stress;
  • improves mood;
  • expels stale air from the lungs;
  • improves heart and blood vessels;
  • oxygenates the blood;
  • increases concentration;
  • profoundly calms the mind;
  • increases creativity;
  • helps to activate Third eye chakra;
  • boosts intuition;
  • stabilizes blood pressure;
  • balances inner solar and lunar energies;
  • relaxes muscles and internal organs;
  • harmonizes prana (the life force energy);
  • increases blood supply to the digestive system;
  • prepares the mind for meditation;
  • stimulates various brain centers;
  • cleanses the stomach of toxic substances;
  • increases the clarity of thought;
  • improves the immune system and strengthens the body’s protective functions;
  • lowers stress and anxiety;
  • stabilizes the endocrine system;
  • purifies the Nadis (subtle energy channels);
  • boosts rejuvenation processes in the body due to regulated hyperventilation;
  • improves digestive processes.
Pranayama Image

Short-term lack of oxygen increases resistance to diseases, improves the immune system, starts the process of healing the body and cleansing of toxins.

As a result of performing Anuloma Viloma, aging of the body slows down, metabolic processes are restored and cell formation increases. When switching to the energy-saving mode, the muscle clamps relax while holding the breath.

The Essence of Anuloma Viloma

Anuloma pranayama is a fairly simple breathing practice for everyday use. According to ancient yogic texts, the human energy body consists of 72 thousand Nadi channels. For our Anuloma Viloma practice, we are primarily interested in three main Nadis: Ida, Pingala, and Sushumna.

Ida and Pingala symbolize opposites: Moon and Sun, Yin and Yang, Day and Night, cheerfulness and relaxation. Sushumna is a level of consciousness in which there are no divisions.

Main Nadis and Chakras for beginners

The basis of the practice of Anuloma Viloma is alternate breathing with the nostrils. In yoga, the left nostril is associated with the Ida and the right nostril – with Pingala. The main task of pranayama is to balance these two opposites as much as possible.

Even scientists have shown that breathing through the right nostril stimulates the sympathetic nervous system, and through the left nostril – parasympathetic. Breathing only through the right nostril increases the heart rate, and through the left nostril – reduces it.

Basic Principles

There are two main principles we should always follow while performing Anuloma Viloma.

Principle 1: the Alternation of the Nostrils

Even with the normal breathing of a healthy person, the nostrils take turns breathing every 90 minutes. When performing pranayama Anuloma Viloma it is very important that both nostrils are clean and breathing well.

Principle 2: the Exact Proportions of the Inhalation-Exhalation-Delay

Using the exact proportions and their gradual increase help to balance the flow of prana.

The Technique

Anuloma Viloma should be practiced on an empty stomach!

Sit comfortably with the straight spine.

Rest the left palm on the knee in Jnana Mudra (thumb and index fingers touching) to create a pranic circuit that drives energy toward the brain.

Place the right hand in Vishnu Mudra (by tucking the index and middle fingers into the palm). The thumb, ring, and pinky fingers will be more or less extended.

Close your eyes. Inhale comfortably. Close the right nostril with the right thumb. Exhale slowly and completely through the left nostril.

Now for the first round, inhale slowly and comfortably through the left nostril. Close the left nostril with the ring or pinky finger – and then release the thumb from the right nostril.

Exhale slowly and completely through the right nostril. Now breathe in through the right nostril. Close the right with the thumb, release the ring or pinky finger from the left, and exhale through the left.

This completes one round. Practice 5 to 10 rounds.

Advancing Anuloma Viloma

In the beginning phase, the inhalations and exhalations should match, and the breath is never held. Master this technique before moving on.

Next, the inhalations and exhalations can be extended gradually up to a count of 10.

The next stage is to incorporate internal breath retention and to begin extending the exhalation. After inhaling for 4 counts, hold both nostrils closed for eight counts, then exhale for eight counts.

The next stage is to move on to a 1:4:2 ratio (inhalation: internal retention: exhalation). According to ancient yoga texts, this ratio has profound psychological effects. Inhale for 4 counts, hold for 16, and exhale for 8. Work with this ratio for weeks, months, or even years until it feels comfortable and natural. Slowly, increase the count to 5:20:10, 6:24:12, or even 7:28:14.

Anuloma Viloma Preparatory Level Image
Anuloma Viloma Table

There should be no hurry in mastering any pranayama. All attention and efforts should be directed to the correct development of the technique. Only after one hundred percent development of one of the stages you can move on.

Possible Mistakes

Read this section again after several sessions of Anuloma Viloma. After real practice, you will be able to assess your capabilities in a different way and identify your own mistakes.

When practicing Anuloma Viloma make sure you are NOT:

  • Using the left hand instead of the right;
  • Hunching over;
  • Using the wrong fingers;
  • Tensing the right shoulder;
  • Dropping the chin;
  • Inhaling too deeply;
  • Exhaling too quickly;
  • Keeping your eyes open.

Conclusion

Anuloma Viloma is breathing pranayama that purifies you on the energy level. And with a certain persistence in its development, this practice helps to get rid of diseases and even rejuvenates the body. By simply practicing it 5-10 minutes twice a day in 2-3 months you will feel significant changes in your body!

Yoga

Ganesha Mudra for Relieving Stress & Lifting Your Spirits

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Ganesha mudra is named after the Hindu elephant God Ganesh who is known for his ability to remove obstacles, give wisdom, and bless with abundance and prosperity. In this article, we will introduce you to the Ganesh mudra practice that is designed to help you relieve stress, lift your spirits, and give you the confidence and courage to overcome anything that is holding you back.

Who Is Ganesh?

Ganesh, also known as Ganapati and in the Hindu traditions represents wisdom and prosperity. He is the patron of wealthprosperity, good luck, and trade. The offspring of the Supreme God Shiva and his second wife Parvati, Ganesh has a rather strange appearance: he has a human body, a big belly, four hands, and an elephant head.

Who Is Ganesha Image

Ganesha is potbellied and generally depicted as holding in his hand a few round Indian sweets, of which he is inordinately fond. His vehicle (vahana) is the large Indian bandicoot rat, which symbolizes Ganesha’s ability to overcome anything to get what he wants. Like a rat and like an elephant, Ganesha is a remover of obstacles. Ganesha mudra is believed to invoke Ganesh energy as the remover of obstacles. As such, practicing the Ganesha mudra is said to enhance self-confidence and provide the courage to overcome anything that is holding one back.

According to the Vedic tradition, Ganesha is the embodiment of the mantra “Om”. The elephant’s head crowning the body of the deity resembles the symbol “Om” in its shape. Its large size symbolizes wisdom. Big ears are called to listen carefully and to separate good from evil, truth from lies. They hear everything, but at the same time, they perceive only good and true.

What Is Mudra?

“Mudra” can be translated as “seal”, “mark”, or “gesture”.

Mudras are symbolic gestures often practiced with the hands and fingers.

Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy and eliminate “breakdowns” in diseased organs. Thus, each position of the hands has its own meaning and can benefit us if we learn to use this knowledge correctly.

How Does It Work?

Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras were invented for the correct redirection of energy in the body, for the control of prana, and for changing the psycho-emotional state. Also, with their help, you can eliminate problems in the body and the mind by pressing on particular acupuncture points.

Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy and eliminate “breakdowns” in diseased organs. Thus, each position of the hands has its own meaning and can benefit us if we learn to use this knowledge correctly.

The acupressure points located on the tips of all five fingers can influence the proportion of the corresponding element within the body. 

The practice of Ganesha Mudra activates and stimulates the fire element in the body that further helps with better digestion and metabolism. In addition, this mudra is also associated with the Anahata chakra (Heart chakra) and contributes to its activation. Some practitioners say that they experience a strong feeling of warmth and light in the heart area when they perform this mudra.

Ganesha Mudra Benefits

This powerful mudra helps:

  • helps to open the Heart chakra
  • improves the upper body strength
  • boost self-esteem and self-confidence
  • cultivates a sense of inner power
  • develops the courage to approach life with an open heart
  • helps relieve heartache, depression, and feelings of heaviness and sadness
  • strengthens the muscles of the arms, chest, and shoulders
  • releases stress and tension
  • help to open the bronchial tubes and lungs
  • stimulates the metabolism
  • improves digestion
  • lifts mood
  • strengthens the heart muscle
  • boosts creativity
  • helps to settle quarrels and build trust in your relationship
  • calms down
  • helps to deal with life challenges

How to Perform Ganesha Mudra?

Ganesha Mudra For Love Image
  1. Bring your palms to touch in Anjali Mudra.
  2. Swivel your hands so that your fingertips point toward opposite elbows, with your right palm facing your heart.
  3. Bend your fingers and lock them in the heart area (Anahata chakra). The elbows are directed to the sides.
  4. Close your eyes, inhale, pull your elbows to the sides while exhaling, trying to uncouple your fingers, then exhale and relax. Repeat this process six times, then repeat on the other side six more times.
  5. Disconnect your fingers, put your hands on your knees, relax and focus on your breathing, stay in this position for a while.

Additional instructions:

  • Remove any jewellery or watch from the arms before practicing Ganesha Mudra.
  • To deepen your practice, combine Ganesh mudra with Ganesh mantra practice. When performing the mudra, chant Ganesh mantra: Om Gam Ganapataye Namaha.
  • Make sure you practice Ganesh mudra on an empty stomach – keep a gap of at least 4 hours between your last meal and the time of practice. 
  • For maximum benefits, perfrom Ganesh mudra 5-6 times a day.

The Bottom Line

This powerful mudra stimulates the Anahata chakra (Heart) and can, therefore, be considered a heart-opening practice. With regular practice, Ganesh mudra may evoke strong feelings of warmth and brightness in the heart area. As a result, you become more open and gain self-confidence.

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Prithvi Mudra For Confidence, Grounding & Stability

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In this article, we will introduce you to the Prithvi mudra practice that is designed to reconnect you to Earth, ground you, and help you attain harmony and balance.

What Is Prithvi Mudra?

Prithvi is the Sanskrit name for the Earth (one of the five gross elements of which the entire universe is made of) as well as the name of a goddess in Hinduism and some branches of Buddhism.

Prithvi mudra is a symbolic hand gesture to promote healing and spiritual balance within the body.

Earth element governs our confidence, physical and mental stamina, sense of stability, and grounding. A healthy body needs to have a balance between all of the five elements. Any imbalance created between these elements can cause disease. Regular practice of Prithvi mudra helps to balance the earth element, which resides primarily within tissues, such as skin, hair, and bones.

How Does It Work?

Different positions of the fingers have the ability to close or clear the energy channels. In addition, performing this or that mudra, we affect the biologically active points of the palms and fingers.

Mudras were invented for the correct redirection of energy in the body, for the control of prana, and for changing the psycho-emotional state. Also, with their help, you can eliminate problems in the body and the mind by pressing on particular acupuncture points.

Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy and eliminate “breakdowns” in diseased organs. Thus, each position of the hands has its own meaning and can benefit us if we learn to use this knowledge correctly.

The acupressure points located on the tips of all five fingers have the ability to influence the proportion of the corresponding element within the body. The tip of the thumb is linked to the fire element, the tip of the index finger to the air element, the tip of the middle finger to the ether element, the tip of the ring finger to the earth element, and the tip of the little finger to the water element.

Fingers Corresponding to the 5 Elements image

The tip of the thumb when brought in contact with the tip of any one of the other four fingers fires up the augmentation of the corresponding element inside the body. Thus, in Prithvi mudra, we bring the tip of the ring finger (which represents the earth element) in contact with the tip of the thumb (which represents the fire element) so that the proportion of the earth element can be balanced by enhancing its proportion within the body.

Prithvi mudra helps balance both the elements – earth and fire – as it increases the element of earth and decreases the element of fire within the body.

Prithvi Mudra Benefits

This powerful mudra helps:

  • heal chronic fatigue, osteoporosis, weight loss, convalescence or paralysis, burning sensations throughout the body, ulcers, and nail, hair or skin issues
  • grounding
  • increase mental stability
  • build and invigorate bones, nails, skin, muscles, and hair
  • enhance the kapha in the body
  • reduce the pitta in the body
  • stimulate the Muladhara chakra
  • prevent hair loss
  • reduce cholesterol
  • maintain healthy digestion
  • boost confidence
  • enhance the sense of security and stability
  • calm the mind and uplift the spiritual experience
  • boost the immunity
  • balance an overactive thyroid
  • heal cuts and wounds, bone fractures, and brittle nails faster
  • increase the density of the bones
  • restore equilibrium and trust

Moreover, Prithvi is the mudra of protection. If you suffer from the strong pressure of the surrounding world, if events or specific people take away your peace, perform the Prithvi mudra and you will feel under the protection of the natural forces. It helps to relieve stress quickly.

This powerful mudra can also provide emergency assistance in moments of a nervous breakdown, hysteria, or severe stress. Regular practice of this mudra will help you to achieve inner harmony and improve your self-esteem.

Who Shouldn’t Practice Prithvi Mudra?

Prithvi mudra is not recommended for:

How to Perform?

Prithvi Mudra Image

Sit in any comfortable and stable seated meditation posture, such as padmasana (Lotus Pose) or sukhasana (Easy Pose). Then connect the tips of the ring fingers with the tips of the thumbs on each hand, whilst extending the other fingers straight.

Additional instructions:

  • Remove any jewellery or watch from the arms before practicing Prithvi Mudra
  • Begin with practicing this mudra for about a minimum of 10 minutes to 30 minutes every day in the morning or in the evening. For therapeutic benefits, practice Prithvi mudra for a minimum of 30-40 minutes every day.
  • In order to reap maximum benefits from practicing Prithvi mudra, perform it in the early morning between 4 am to 6 am.
  • Prithvi Mudra can be combined with the pranayama practice for better results and can also be done in standing position or while sitting in a chair.
  • Make sure you practice Prithvi mudra on an empty stomach – keep a gap of at least 4 hours between your last meal and the time of practice. 

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Yoga

Yoni Mudra For Activating the Divine Feminine Energy Within

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Are you looking for an effective yet simple tool to calm your mind, get mental clarity, along with connection with your life force energy and inner consciousness? Look no further – Yoni Mudra is a powerful tool you can use to get all the above! This article is a quick guide to achieving your inner balance and creating a powerful connection with the Source. From this article, you will learn what Yoni Mudra is, what its benefits are, and how to perform it.

Read on.

What Is Yoni?

The word “yoni” is becoming more and more popular in Western culture. Yoni is a Sanskrit word that literally means the womb and the female organs of generation. Alternatively, it can be translated as “origin, abode, or source” of anything in other contexts.

Also, Yoni is a representation of the Hindu goddess Shakti. In some Indic literature, yoni is defined as the visible form of Shakti. Within Shaivism, the sect dedicated to Lord Shiva, Shakti is his consort and both have aniconic representations: lingam for Shiva and yoni for Shakti. Therefore, yoni is often depicted with linga. Together, they symbolize the merging of microcosm and macrocosm, the divine eternal process of creation and regeneration, and the union of the Divine Feminine and the Divine Masculine that recreates all of existence.

What Is Mudra?

Mudra can be translated as “seal”, “mark”, or “gesture”. Mudras are symbolic gestures often practiced with the hands and fingers. Connecting the fingers in certain combinations, you can activate the meridians and direct energy throughout the body, restore the flow of energy and eliminate “breakdowns” in diseased organs. Thus, each position of the hands has its own meaning and can benefit us if we learn to use this knowledge correctly.

Each of the fingers has symbolic significance:

The index finger is associated with knowledge, wisdom, and self-confidence. It is connected to our life force.

The middle finger is responsible for patience and the ability to control feelings. This finger is connected to the heart and Anahata chakra.

The ring finger is responsible for health and vitality. This finger is connected to the respiratory and nervous systems.

The pinkie is associated with a creative component of the personality and the ability to see beauty. This finger is responsible for the pelvic organs.

The thumb is responsible for our ego, will, and logic. Also, this finger is associated with wisdom, mind, and awareness.

Thus, by performing mudras, you redistribute the energy in your body. You regulate its flow through the opening and closing of energy channels as you do when practicing Hatha yoga. The only difference is that in Hatha yoga you achieve this effect by taking different body poses whereas in Yoga Mudras you do the same but with your fingers.

Yoni Mudra Benefits:

  • Helps to achieve a balance of the right and left hemispheres of the brain
  • Opens the inner vision
  • Promotes a healthy flow of energy
  • Connects you with the Divine Feminine energy
  • Helps to feel the loving presence of Divinity within you
  • Relieves stress
  • Calms the mind
  • Promotes mental clarity
  • Increases focus and concentration
  • Strengthens the nervous system
  • Rejuvinates the body
  • Enhances Ojas
  • Increases the quantity and quality of reproductive fluid
  • Improves digestion
  • Strengthens the immune system
  • Increases libido
  • Helps with arterial hypertension
  • Harmonizes the activity of the hypothalamus, which controls the endocrine system
  • Reduces aggressiveness, irritability, suspiciousness
  • Helps to reach higher levels of consciousness
  • Increases fertility
  • Helps with menopause
  • Gives a sense of groundedness during meditation and promotes deep internal relaxation
  • Helps to unleash kundalini
  • Allows you to feel bliss
  • Helps to silence the internal dialogue
  • Increases prana
  • Helps to achieve inner peace
  • Activates Svadhisthana Chakra

How to Perform Yoni Mudra?

  • Sit in a comfortable cross-legged position. Keep your back is straight. Breathe slowly. Relax.
  • Press the tips of the thumbs together and bring in front of your Svadhistana chakra.
  • Bring the tips of the index fingers together and point them downward, creating a triangle-like shape. Interlace the rest of your fingers and focus on your breath.
  • Close your eyes and mouth and focus on your womb space. Allow your energy and focus to flow downwards.
  • Take a few full deep breaths to release any stagnant energy.
  • As you breathe in and out, become aware of how you are feeling. Try to notice how the pranic energy being dispersed throughout your entire body. If you notice energy blocks in any area, you can focus on sending the breath to that specific area.
  • While the tips of the index fingers and the thumbs are still joined, fold the little fingers, ring fingers, and middle fingers inwards, so that the backs of the fingers from one hand touch those of the other hand. Meanwhile, the two index fingers and the two thumbs form a closed ring. Now, press the pointed thumbs on your navel. While you hold this position, breathe slowly and deeply.

When performing Yoni Mudra, you may feel some tingling sensations or vibrations. This is completely normal as it happens due to the increase in pranic energy.

When performing this mudra, you can increase the effect of the practice by chanting or listening to Adi Shakti mantra which calls upon the power of the Divine Feminine.

Practice Yoni mudra for 5-20 minutes 2-3 times a day. In order to feel a stable effect from this mudra, practice it for at least 7 days.

The Bottom Line

Yoni mudra reconnects us with the Cosmic Mother and helps us to feel the loving presence of Divinity within us. It is our mother who we turned to when we felt insecure, scared, or upset when we were kids. As adults, we have to cultivate a new sense of security that comes from the Divine Mother whose presence we can feel through reconnecting with the Divine Source. Let Yoni mudra help you to feel the loving presence of Divinity within you and the inner balance when walking your spiritual path.

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