Free tips and health

Practise this Pranayama to reap maximum health benefits

Anulom Vilom is a type of Pranayama or controlled breathing method. It follows a technique of alternate nostril breathing and has many benefits.

Anulom Vilom Pranayama is also known as alternate nostril breathing. (Source; Freepik)

Breathing exercises like pranayam not only enhance physical health but also relax the mind, thereby promoting overall well-being. It is also believed that this breathing technique enables individuals to balance the tridoshas (three types of nature) –vata, pitta and kapha. These doshas often lead to a myriad of health issues. Which is why it is beneficial to improve one’s ability to control their breathing.

Demonstrating the same, Anshuka Parwani, a celebrity yoga instructor took to Instagram to share the practice of Anulom Vilom Pranayama for beginners. “Anulom Vilom is a type of Pranayama or controlled breathing method. It follows a technique of alternate nostril breathing and has many benefits,” she wrote in the caption.

Take a look.

Further, she added that the best time to practice this pranayama is first thing in the morning on an empty stomach or before going to bed, as it helps relax the body.

Anulom Vilom Pranayama is also called as Nadi Shodhana (alternate nostril breathing). “It is the practice of inhaling through both nostrils together and exhaling each breath alternately between the left and right nostrils. The thumb of the right hand is used to manipulate the right nostril, while the pinky and ring finger are used to control the left nostril,” said Jiggayasa Gupta, nutrition and fitness coach, FITTR.

Anu roughly translates to ‘with’ and Loma means hair implying ‘with the grain’ or ‘natural’, and sometimes may be called ‘following the grain’. It is the opposite of Viloma Pranayama which means against the prime

*Sit in Sukhasana or padmasana with your hands resting on your knees.
*Fold the middle and index fingers of your right hand toward the palm. Only the right hand is used in this practice.
*Breathe with the left nostril and close the right one with the right thumb and inhale slowly to fill up air in your lungs. It is important you place your hands the right way.
*Now, exhale slowly from the right nostril.
*Repeat at least for five minutes, close to 60 breat)) 

*It helps to reduce stress and anxiety

*Improves respiratory function, strengthens and enhances lung capacity, and increases oxygen supply to the body

*Improves heart health

*Enhances concentration, focus, and performance)) 

However, Gupta noted that people with high blood pressure and acute asthma should avoid performing this. “Pregnant women and people with rheumatoid arthritis should practice this Pranayama under expert supervision.”)) 

Exercise is physical activity that is performed to improve or maintain physical fitness and overall health. It involves engaging in structured and repetitive movements that target various parts of the body. Regular exercise has numerous benefits for the body and mind and is an important component of a healthy lifestyle.

Here are some key points about exercise:

Here are some key points about exercise:

1. Physical Fitness: Exercise helps improve cardiovascular fitness, muscular strength and endurance, flexibility, and body composition. Regular physical activity can enhance overall fitness levels and contribute to better physical performance.

2. Health Benefits: Exercise has numerous health benefits, including reducing the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. It can also help manage weight, improve bone density, boost the immune system, and enhance mental health.

1. Types of Exercise: There are various types of exercise, including aerobic exercise, strength training, flexibility exercises, and balance exercises. Aerobic exercises, such as running, swimming, or cycling, increase heart rate and improve cardiovascular fitness. Strength training involves resistance exercises like weightlifting to build muscle strength. Flexibility exercises improve joint mobility, while balance exercises enhance stability and prevent falls.

2. Guidelines: The American Heart Association (AHA) and other organizations recommend at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with muscle-strengthening activities at least twice a week. It's important to choose activities that you enjoy and that are suitable for your fitness level.

3. Precautions: Before starting an exercise program, it's advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. They can provide guidance on the most appropriate exercises for your specific needs and ensure your safety.

4. Motivation and Consistency: Staying motivated and consistent with exercise can be challenging. Setting realistic goals, finding activities you enjoy, varying your routine, and exercising with a friend or joining group classes can help maintain motivation and adherence to a regular exercise regimen.

Remember to listen to your body and start at a comfortable level, gradually increasing intensity and duration over time. It's important to balance exercise with rest and recovery to avoid overexertion and injuries.

Experience for fitness💪💪