Anulom vilom is alternate nostril
breathing: you inhale through one nostril, exhale through the other, then reverse for the next
cycle.
- Sit with a long, easy spine and relaxed shoulders. Soften the jaw and face.
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Rest your left hand on your knee. With the right hand, use Vishnu mudra:
fold the tips of the index and middle fingers toward the palm; the thumb, ring finger, and
little finger stay extended.
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To close the right nostril, place your thumb on the right nostril. To close the left nostril, place your
ring and little fingers on the left nostril.
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Follow the app: each Inhale is in through the open nostril; each
Exhale is out through the other. Move thumb and ring finger so only one side is open
at a time.
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On Hold (when your pattern includes it), many people lightly seal both nostrils with
thumb and ring finger and pause briefly; only as long as it stays easy.
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One full round is one complete pass through every phase this app shows for your
pattern (each inhale, exhale, and hold in order). A common simple pattern is
inhale left → exhale right → inhale right → exhale left; insert the
hold steps where your level includes them.
- If you feel dizzy or agitated, stop, breathe normally through both nostrils, and rest.
Traditions vary on starting nostril, hand, and exact retentions. Use the timing here as a
metronome and follow the technique you were taught when they differ.