Anulom Vilom Pranayam

Procedure: Hold your right nasal of your nose with your thumb of your hand, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from the right nasal. Now breathe in from the right nasal. Now close the right nasal and open left and breathe out and in from left nasal. and keep continuing the same procedure again and again.
Duration : atleast 10 minutes upto 1 hour maximum
Benefits : heart, high Blood Pressure, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy etc.

Special Notes:

Again, remember to breathe into your lungs not into your stomach. There is no organ in your stomach absorbs any oxygen. Do not hurry. Do it slowly and slowly. You should rest whenever needed (in any pranayam). The Detailed Method: Prana or air breathed in through left nostril represents energy of the moon, which symbolizes peace and contentment, and has a cooling effect to the mind and body. Hence for purification of Nadis (intestines and veins), beginning of this Pranayama has to be made by the left nostril of your nose. Close the right side of your nostril with the right hand thumb. Intake air slowly through the left nostril till the lungs are filled with the oxygen. Then close the left nostril with the second and third fingers. Open the right nostril and throw air through it. Repeat this exercise slowly in the beginning without rushing, and with practice, increase the speed as you will become more used to it. When you are able to practice this exercise for a long time, inhale with as much force as is possible for you, then exhale also forcefully. This practice of inhalation and exhalation alternatively through the right and left nostril, as indicated above with force, should be done for 3 minutes. If you feel exhausted, rest for sometimes and resume. Regular practice of this exercise will enable you to do this Pranayama for 10 minutes. After some practice, this Pranayama should be done for 5 to 10 minutes daily, depending upon one’s energy levels. But, in summer season it should be done for duration starting from 3 minutes and up to a maximum of 5 minutes only. If you practice this Pranayama for five minutes regularly on a daily basis in your life, the coiled energy and strength called ‘Kundalini Shakti’ lying in the Muladhar Chakra begins to awaken and rejuvinate. This is known as Kundalini Jagran. But while doing this Pranayama, mentally repeat the mantra “OM” so you mind becomes fit for meditation and relaxation.

Other Benefits:

• Negative thinking is replaced by positive approach to life. It increases enthusiasm and spirit, the Sadhak becomes fearless and feels blissful.

• Blockages in the arteries of the heart are removed and the arteries become clean, making the circulation unimpeded. If this Pranayama is practiced for 3 or 4 months regularly, 30 to 40% of blockages in the arteries are dissolved and removed, preventing the phenomenon of heart attack.
• Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. also get controlled, making the arterial channels clear for effective and unimpeded flow of blood in the heart.

Source: http://www.divyayoga.com